Please note, I recommend before starting this plan you have a solid base of 2-3 years of consistent running and are currently running at least 4 days per week.
Having 3-4 months of base building (aerobic zone 1-2) before you start any of the plans will benefit your training going into the plan. While this type of training might not feel as gratifying as a hard interval session, these efforts not only increase aerobic endurance but also help build muscular endurance for long days out on the trails. Once you’ve put in the time building your base, you can then begin layering in some intensity.
Race distances I suggest you have run prior to starting the program:
50k- Finished at least a marathon distance before training
50 mile-Finished at least a 50k distance before training
100 mile – Finished at least a 50-mile distance before training.
The training plan is built upon time. Keep your heart rate in high zone 1 to mid zone 2 for the runs except for the tempo, intervals and rest day runs. Rest days should stay in mid to high zone 1. Tempo and interval will range from zone 3 to 5. If running on technical or hilly trails staying in the lower zones could mean that your pace is slower than on flat roads. This is fine and expected! If you choose to use milage, convert it by every 1 hour = 5 miles.
You should not start this training plan if you have a major injury. I would suggest consulting your doctor before starting any new program. If you have any nagging aches or pains, try addressing them before you start adding on more miles. *The mobility video will help with some common tight areas runners may have.
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These training plans are not specific to someone’s individual needs, life, goals, and stresses. If you are looking for personal coaching with training plans designed specifically for your life and workouts tailored to your specific goals, please feel free to contact Peak Fitness Training.