Threshold Trail Series 50k beginner plan

Author

Tim Pigott

All plans by this Coach

Length

16 Weeks

Typical Week

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

Longest Workout

32 miles

Plan Specs

running ultra beginner intermediate hr based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

More is in you.

This plan will prepare you for a 50km trail run as part of the Threshold Trail Series. This is designed for those who have been running constantly 3-4 times a week and are now looking to challenge themselves. You should be regularly running between 30-40miles a week and are confident you can run a half marathon distance.

The structure has your long runs at the weekend, building to back to back long runs (both Saturday and Sunday). Monday and Friday are rest days. Midweek has more skills and quality run sessions. The emphasis is on easy aerobic running, with a little bit of threshold work and some upper aerobic/tempo runs to raise your threshold pace. Within your long runs, you want to practice fast hiking up the hills so as not to go above your aerobic threshold.

All sessions are based on the % of your threshold heart rate. Use a recent race to help you gauge your training zones and set them within training peaks. This plan does not use pace as a guide as hopefully, you will do a lot of your training on trails where the pace is harder to maintain. However, your heart rate is just a guide. Listen to your body and also go on feel, as there many factors that can influence your heart rate such as caffeine, stress, general fatigue.


This plan was written by Tim Pigott - Winner of 'Race to the Stones' (2019) 100km along the oldest path in Britain.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 00:42
Training Load By Week
Average Weekly Training Hours: 00:42
Average Weekly Breakdown

Tim Pigott

Health & Performance 3

My area of expertise is working with athletes who have been struggling with illness or injury and returning them to peak performance, particularly the longer distance events.

I am a sports physiotherapist, with over 15yrs experience working with beginners through to international & Olympic athletes from a multitude of sports, and university researcher. Coupled with S&C, Retül Bike Fit (IBFI 4), British Triathlon level2 and British Athletics, I can help you return to, or realise your potential.

Back to Plan Details

Sample Day 1

0:15:00
Foam roller / soft tissue mobility

https://www.youtube.com/watch?v=dyPXWuiyY3k

Sample Day 2

1:00:00
50.7TSS
Fartlek run 6-4-2 pace

This session will help you learn the feel of different efforts/ running paces. You will be preparing yourself to run mostly in the easy endurance zone, with the occasional hard effort. Do not run much of your training in the tempo zone, or you risk excessive fatigue and injury in the preparation for your 50k race.

Sample Day 3

4mi
4miles morning run being a Ninja!

Steady run in your base endurance zone. Focus on low impact through the feet - what do you need to do to be light and quiet. Use a treadmill for enhanced feedback of ground impact if needed. Be a Ninja!

Sample Day 3

4mi
4miles evening run with breathing control

Steady run in your base endurance zone. Try a breathing technique 3:2 (3 foot strikes to breathe in - 2 foot strides to breathe out) or 4:3 or 3:4 This way you are alternating which foot hits the ground as you start to breathe in and then start to breathe out. This balances the stress on each limb as the activation of the diaphragm as you initiate a breathe helps stabilise the leg. If you always time your breathing to a dominant leg then you run the risk of over stressing the opposite leg.

You can use this breathing technique to help you focus and stay present during your long runs and racing.

Sample Day 4

6mi
6miles - ints

6miles with 4x 0.5mile hard - 0.25mile easy jog

Sample Day 6

13mi
13 miles

Steady endurance run of 13miles.

Sample Day 7

0:10:00
Pre run glute mobility and activation

See the following link:

https://youtu.be/HgKtaHsMyOo

Warrior lunge with rotation - 10 reps each side
Bum shuffle - 20reps forward/back
Active pigeon pose - 10reps each leg
Burpees - 15 reps
Frogger - 10reps forward/back
Frog bridge - 15 reps
Donkey kick with rotation - 8 reps each leg
Reverse side clam - 12 reps each leg
Single leg RDL with a twist - 8 reps each leg
Standing hurdle drill - 5 forward/5 back each leg
Lateral jump - 20 reps

Threshold Trail Series 50k beginner plan

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