Includes 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.