The North Face California 50km 2019

Average Weekly Training Hours 07:38
Training Load By Week
Average Weekly Training Hours 07:38
Training Load By Week

A dedicated 18 week plan tailored for the unique demands of The North Face Endurance Challenge 50KM 2019, with consideration for the climbs, and elevation change, and specifics of the race.
This is a 18 week plan starting on Monday 15th 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
0:50:00
Treadmill/Hill Climb - Climb 1

I have mapped out each of the main climbs on the TNF California Course and recreated them. There are 6 Climb simulations in total.

These are designed to get your legs used to the climbing on the race route.
You can do these on a treadmill, or on climbs similar to those described below.

WU:
15 minutes easy jog in HR Zone 1 to 2.
In final five minutes increase gradient to 7%

MS:
Complete 2.5 miles at 7% gradient. HR Zone 4 to 5 as a guide to effort.

CD:
Reduce gradient to 0% and jog then slow to a walk for 5 minutes.

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

Overall there is c.210ft - 220ft of ascent per mile on TNF California route and it is mainly on trails, with short sections on road and sand.

Therefore for your long runs aim to complete 215ft of climbing per mile to replicate race conditions and try to do your long runs as much as possible on trails to help build confidence and ability on running on trails.

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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TMR Coaching

TMR Coaching provides bespoke coaching packages and training plans for some of the toughest events on the planet.
Specialising in endurance events from triathlons to ultra marathons and sportives, we have the right package to suit your training and racing requirements.
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