Cle Elum 50km Training Plan

Average Weekly Training Hours 02:34
Training Load By Week
Average Weekly Training Hours 02:34
Training Load By Week

A progressive plan to get you ready for the Cle Elum 50k September 23rd. Includes core strength and mobility exercises.

Sample Day 1
0:20:00
Foam Rolling routine

Follow our description of some good foam rolling techniques:

https://www.youtube.com/watch?v=ONOr8Z3Qjm8&feature=youtu.be

Sample Day 2
6mi
Distance run w/ strides

Run at a conversational pace for six miles; after the first two miles begin incorporating 8x :15 sec "strides" - accelerations up to about 95% of max speed, holding it for a few seconds before slowing back down to normal pace. Allow 2-3 minutes running between strides.

Sample Day 3
0:45:00
Strength I: Core/Stability

This workout will target your deep abdominal (core) musculature, and help train your hip strength to bolster stability on each leg and prepare you for more robust strength training to come.

WARMUP:
- 10min easy jog

CORE STRENGTH:
- 3 circuits of below exercises, 10 reps for each exercise (unless otherwise dictated)
- Begin and end each set with a 45sec front plank on forearms
- Make sure to draw navel in toward spine (like you're sucking in a gut) to ensure you engage core musculature and not place strain on lower back
EXERCISES: 
- 3-2 point plank (aim for 5sec hold of most difficult position)
- Push ups
- Kayakers
- Hanging knee raise
- Up/downs 
- Table top to gymnast L

STABILITY: 3 circuits of:
- Single leg RDL: 10 reps, each leg
https://www.youtube.com/watch?v=NKVI6RkMARs&feature=youtu.be

- Box Step-up (no added weight): 10 reps, each leg (make sure to place foot far enough forward on box such that you weight the on-box foot at the heel when stepping up; lower slowly back down)
https://www.youtube.com/watch?v=MTPa-Of3iHY&feature=youtu.be

- Star Touches: Not a high-exertion exercise but will initiate good hip stabilizing. Make sure not to "hitch" your hip (the guy in the below video does a bit): this occurs which your hip drops down on one side or the other. 4 touches each leg

https://www.youtube.com/watch?v=j7rcoWkGcms

Sample Day 3
3mi
Recovery run

Three easy miles to recover after strength.

Sample Day 4
1:00:00
5mi
50TSS
Hill Sprints

Do a warm up jog (15ish minutes) to a steep hill (trail preferably). 8x10 second sprints with three minute recovery between (walk back down and just hang). 

Mark the spot you reach on the first sprint and then try to meet or exceed that spot in each ensuing sprint.

Fill in remaining distance at end to complete 5 miles

Sample Day 5
0:45:00
Strength I: Core/Stability

This workout will target your deep abdominal (core) musculature, and help train your hip strength to bolster stability on each leg and prepare you for more robust strength training to come.

WARMUP:
- 10min easy jog

CORE STRENGTH:
- 3 circuits of below exercises, 10 reps for each exercise (unless otherwise dictated)
- Begin and end each set with a 45sec front plank on forearms
- Make sure to draw navel in toward spine (like you're sucking in a gut) to ensure you engage core musculature and not place strain on lower back
EXERCISES: 
- 3-2 point plank (aim for 5sec hold of most difficult position)
- Push ups
- Kayakers
- Hanging knee raise
- Up/downs 
- Table top to gymnast L

STABILITY: 3 circuits of:
- Single leg RDL: 10 reps, each leg
https://www.youtube.com/watch?v=NKVI6RkMARs&feature=youtu.be

- Box Step-up (no added weight): 10 reps, each leg (make sure to place foot far enough forward on box such that you weight the on-box foot at the heel when stepping up; lower slowly back down)
https://www.youtube.com/watch?v=MTPa-Of3iHY&feature=youtu.be

- Star Touches: Not a high-exertion exercise but will initiate good hip stabilizing. Make sure not to "hitch" your hip (the guy in the below video does a bit): this occurs which your hip drops down on one side or the other. 4 touches each leg

https://www.youtube.com/watch?v=j7rcoWkGcms

Sample Day 5
3mi
Recovery run

Three easy miles to recover and prepare for your long run.

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Cascade Endurance

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