JFK 50 Mile 2019

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 08:26

A dedicated 18 week plan tailored for the unique demands of JFK 50 Mile 2019, with consideration for the climbs, and elevation change, and specifics of the race.
This is a 18 week plan starting on Monday 22nd July and finishing on race day.
It features 3 build weeks followed by a recovery week and a three week taper.

Requires access to a treadmill for certain workouts, or hills, and ideally a HR monitor.
Time based rather than distance.

Suitable for those looking to finish or those looking for a fast time as optional for harder or easier workouts.
Race day advice provided throughout the plan.

Sample Day 1
1:00:00
1hr Threshold Heart Rate Test

1hr threshold HR Test

Warm Up
15 mins Easy Pace, increased effort for final 5 minutes.
Mid way through do some dynamic stretches, bum flicks and high knees.

Main Set
25 minutes Tempo Run
This is not very pleasant, start of at a pace you know you can maintain for the 25 minutes, but should be very hard for final five minutes.

Cool Down
20 Minutes easy run/walk
Bring HR back down slowly

Sample Day 2
0:30:00
30 Min Recovery Run

30 Minute Recovery Run

HR Zone 1 for 30 Minutes

Sample Day 3
1:00:00
1hr Interval Run - 5 x 3 Minutes

1hr Interval Run

Warm Up
15 minutes Easy Pace. Increasing effort for final 5 minutes.
Include dynamic stretches, bum flicks and high knees mid way through Warm Up

Main Set
5 x 3 minutes Fast Paced (not sprint)
3 minutes recovery

Cool Down
Make up to 1 hour with Easy Running

Sample Day 4
0:30:00
30 min Treadmill

Uphill Treadmill

Warm Up
0.5miles Flat Running

Main Set
Increase Treadmill Gradient to 10%
10 Minutes walk/jog
HR Zone 2 to Zone 4

Increase Gradient to 12%
5 Minute walk/jog - try to maintain same pace
HR Zone 4

Cool Down
Decrease incline to 0%
0.5 mile Easy Jog/Walk

Sample Day 6
1:15:00
1hr 15 minute Interval Run - 6 x 6 Minutes

1hr Interval Run

Warm Up
15 minutes Easy Pace. Increasing effort for final 5 minutes.
Include dynamic stretches, bum flicks and high knees mid way through Warm Up

Main Set
6 x 6 minutes Fast Paced (not sprint)
3 minutes recovery

Cool Down
Make up to 1 hour 15 minutes with Easy Running, slowing to a walk for final couple of minutes.

Sample Day 7
2:00:00
2hr Endurance Run

Endurance Run

Steady run - aim for HR Zone 1 to Zone 2
The JFK course has the most technical trails and most climbing.
Overall there is c.60ft of ascent per mile. However, most of the climbing is completed by mile 15.
For your long runs aim to complete 60ft of climbing per mile to replicate race conditions.
However, if you can do more climbing in the first half of your long runs and flatter running second half this will help replicate the race more accurately.
Furthermore, the race route has some technical single track trails, gravel tracks by the C&O canal and some asphalt sections - Ensure your long runs mix up training on different surfaces so are happy running on a variety of terrain.

Sample Day 8
1:00:00
60 Min Recovery Run

60 Minute Recovery Run

HR Zone 1 for 60 Minutes

Doug Stewart
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