PSL_Oriflamme 50k

Author

Joseph Beckerley

All plans by this Coach

Length

18 Weeks

Typical Week

1 Day Off, 1 Other, 5 Run, 2 Strength

Longest Workout

24 miles

Plan Specs

running ultra beginner intermediate advanced

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Summary

Welcome to your Oriflamme 50k training plan. Oriflamme is an out and back with about 3,985 ft elevation gain on the second 1/2. There is also a large amount of rolling hills. This is a difficult race taking you from the San Diego Mountains down to the dessert floor of Blair Valley. This plan focus on building your distance as well as ascending and descending hills. Most of your long runs should be completed on trails when possible.

This plan includes 5 runs per week and 2 short strength training sessions as well as coaches tips. It is designed for people who work and or have families with timed runs mixed in with runs by mileage. Emphasis on improving running speed up and down hills.

If you are in San Diego runs in the Laguna Mountains, Big Rock to Piles Peak, and Mission Trail runs of the 5 peaks are great options.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 02:06
Training Load By Week
Average Weekly Training Hours: 02:06
Average Weekly Breakdown

Joseph Beckerley, CSCS

Performance Strength Lab

All you need is the plan, the road map and the commitment to train towards your goal. Coach Beckerley uses his experience and expertise knowledge in training for Endurance Sports to help each individual be successful at any level. Arrive at race day ready to finish strong.

Back to Plan Details

Sample Day 1

0:30:00
3mi
EZ Run

Run by time, distance is estimated. Depending on your EZ running pace your should complete 2-4 miles.

Sample Day 1

0:45:00
Strength

w/u: 5 min cardio, 5 min stretch and roll

1. Goblet Squat: 20, 15, 12 reps

2. Push-ups: 20, 15, 12

3a. 1/2 Kneeling overhead DB Press: 3 x 12
3b. 30s/side side plank

Finish: Farmers Carry - 3 sets of 45s

Sample Day 2

0:35:00
Tempo

10 min easy zone 1-2
15 min zone 3-4
10 min easy zone 2-1

Sample Day 3

4mi
Moderate - Rolling Hills

Push the pace a little on this run Zone 3 rolling hills.

Sample Day 4

0:25:00
Strength

5 min Cardio, 5 min Stretch and Roll
1. Reverse Lunge Into Knee Drive: 3 sets of 12/side

2a: Calf Raise with 3 sec hold: 3 sets of 12
2b: Lateral Lunge: 3 sets of 12/side

3a: Weighted Glute Bridge: 3 sets of 12
3b: Low Plank: 3 x 45-60s

Sample Day 5

8mi
Long Run

On this training plan your long runs will be on Saturday with another shorter run the following day. These runs should be on trails as much as possible. Keep these runs at Z2.

Sample Day 6

5mi
Sunday Run

Sunday runs are ran at an easy pace on any terrain road or trail.

PSL_Oriflamme 50k

$78.00 - Buy Now
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