This 16-week training plan prepares the runner for a 50 miler with strength training workouts incorporated in the training. This training block will cover 4 phases, Base, Build Peak and Taper. This training will build gradually to absorb adaptation and prevent injury.
The training plan will start with the base phase, which will last 4 weeks with 4x times a week strength training for hypotrophy. This foundation building period to increase aerobic capacity and durability. This will establish consistency and prepare for future training.
At week 5, the Build phase, training shifts from general fitness and aerobic capacity to anaerobic and structured intensity. Volume will increase gradually and layer upon the base training of the previous weeks. Strength training will reduce to 3x times a week and focus on endurance. This phase will start building long sustain efforts and race specific demands.
At week 13, the Peak Phase begins, Final fitness build phase and critical training block before Taper, This will be the highest volume and training load with the most race specific fitness
Core goals are to achieve maximum race-specific physical demands and simulate race day conditions.
The last few weeks of the training plan will be the taper phase. This is a planned reduction in training to allow the body to recover and absorb the training. The goal is to show up at the start line feeling refreshed and ready, not exhausted.
Recovery and restoration is the focus. Strength training will be reduced to 1-2 times a week and reduced in volume, more for maintenance.
Recovering Alcoholic turned experienced athlete with 14 yrs of running experience and 10 yrs of triathlon training. I started running in August 2011 with a couch to 5K program and being overweight. I found Triathlon in 2015 and was immediately hooked.
My philosophy is make small steps over a long period of time in the right direction. I hope to help others make a difference in their lives, find purpose, meaning and passion through physical exercise, life balance and embracing new adventures.