50K Training Schedule
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50K Training Schedule Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total 1 (Jan. 02‐09) 5k (Steady) Off 10k (Steady) 10k (S/F) 5k (Steady) Off (Wt. Yoga) 16k (LSD) 46k (28.5mi) 2 (Jan. 10‐16) 5k (Steady) Off 11k (Steady) 11k (S/F) 6k(Steady) Off (Wt. Yoga) 19k (LSD) 52k (32.3mi) 3 (Jan. 17‐23) 5k (Steady) Off 11k (Steady) 11k (S/F) 6k (Steady) Off (Wt. Yoga) 19k (LSD) 52k (32.3mi) 4 (Jan. 24‐30) 6k (Steady) Off 12k (Steady) 12k (S/F) 6k (Steady) Off (Wt. Yoga) 22k (LSD) 58k (36mi) 5 (Jan. 31‐Feb. 06) 6k (Steady) 3k (Tempo) 13k (Steady) 13k (S/F) 6k (Steady) Off (Wt. Yoga) 22k (LSD) 63k (39mi) 6 (Feb. 07‐13) 6k (Steady) 5k (Tempo) 16k (Steady) 13k (S/F) 6k (Steady) Off (Wt. Yoga) 24k (LSD) 70k (43.5mi) 7 (Feb. 14‐20) 6k (Steady) 5k (Tempo) 14k (Steady) 14k (S/F) 6k (Steady) Off (Wt. Yoga) 22k (LSD) 67k (41.6mi) 8 (Feb. 21‐27) 6k (Steady) 5k (Tempo) 16k (Steady) 16k (S/F) 6k (Steady) Off (Wt. Yoga) 26k (LSD) 75k (46.6mi) 9 (Feb. 28‐Mar. 06) 6k (Steady) 5k (Tempo) 19k (Steady) 19k (S/F) 6k (Steady) Off (Wt. Yoga) 26k (LSD) 81k (50.3mi) 10 (Mar. 07‐13) 6k (Steady) 5k (Tempo) 19k (Steady) 19k (S/F) 6k (Steady) Off (Wt. Yoga) 29k (LSD) 84k (52.2mi) 11 (Mar. 14‐20) 8k (Steady) 5k (Tempo) 16k (Steady) 19k (S/F) 8k (Steady) Off (Wt. Yoga) 32k (LSD) 88k (54.7mi) 12 (Mar. 21‐27) 9k (Steady) 5k (Tempo) 19k (Steady) 19k (S/F) 10k (Steady) Off (Wt. Yoga) 35k (LSD) 94k (58.4mi) 13 (Mar. 28‐April 3) 10k (Steady) 6k (Tempo) 19k (Steady) 19k (S/F) 12k (Steady) Off (Wt. Yoga) 40k (LSD) 103k (64mi) 14 (April 04‐10) 9k (Steady) 5k (Tempo) 19k (Steady) 19k (S/F) 12k (Steady) Off (Wt. Yoga) 32k (LSD) 89k (55.3mi) 15 (April 11‐17) 9k (Steady) 6k (Tempo) 16k (Steady) 19k (S/F) 10k (Steady) Off (Wt. Yoga) 32k (LSD) 85k (52.8mi) 16 (April 18‐24) 9k (Steady) 5k (Tempo) 19k (Steady) 19k (S/F) 12k (Steady) Off (Wt. Yoga) 33k (LSD) 94k (58.4mi) 17 (April 25‐May 1) 10k (Steady) 5k (Tempo) 19k (Steady) 19k (S/F) 13k (Steady) Off (Wt. Yoga) 40k (LSD) 103k (64mi) 18 (May 02‐08) 9k (Steady) 6k (Tempo) 19k (Steady) 19k (S/F) 13k (Steady) Off (Wt. Yoga) 40k (LSD) 103k (64mi) 19 (May 09‐15) 8k (Steady) 5k (Tempo) 19k (Steady) 19k (S/F) 13k (Steady) Off (Wt. Yoga) 35k (LSD) 96k (59.7mi) 21 (May 16‐22) 5k (Steady) 5k (Tempo) 10k (Steady) 5k (S/F) 12k (Steady) Off (Wt. Yoga) 16k (LSD) 53k (33mi) 22 (May 23‐29) 10k (Race P.) 6k (Tempo) 13k (Race P.) Off 3K (Steady) Race Off 32k‐Race Monday: Road/Gym Tuesday: Road Wednesday: Trails (includes hill repeats) Thursday: Trails (speed and fartlek) Friday: Trail/Gym Saturday: Gym Sunday: Trails
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Transcript of 50K Training Schedule
50KTrainingSchedule
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total1(Jan.02‐09) 5k(Steady) Off 10k(Steady) 10k(S/F) 5k(Steady) Off(Wt.Yoga) 16k(LSD) 46k(28.5mi)2(Jan.10‐16) 5k(Steady) Off 11k(Steady) 11k(S/F) 6k(Steady) Off(Wt.Yoga) 19k(LSD) 52k(32.3mi)3(Jan.17‐23) 5k(Steady) Off 11k(Steady) 11k(S/F) 6k(Steady) Off(Wt.Yoga) 19k(LSD) 52k(32.3mi)4(Jan.24‐30) 6k(Steady) Off 12k(Steady) 12k(S/F) 6k(Steady) Off(Wt.Yoga) 22k(LSD) 58k(36mi)5(Jan.31‐Feb.06) 6k(Steady) 3k(Tempo) 13k(Steady) 13k(S/F) 6k(Steady) Off(Wt.Yoga) 22k(LSD) 63k(39mi)6(Feb.07‐13) 6k(Steady) 5k(Tempo) 16k(Steady) 13k(S/F) 6k(Steady) Off(Wt.Yoga) 24k(LSD) 70k(43.5mi)7(Feb.14‐20) 6k(Steady) 5k(Tempo) 14k(Steady) 14k(S/F) 6k(Steady) Off(Wt.Yoga) 22k(LSD) 67k(41.6mi)8(Feb.21‐27) 6k(Steady) 5k(Tempo) 16k(Steady) 16k(S/F) 6k(Steady) Off(Wt.Yoga) 26k(LSD) 75k(46.6mi)9(Feb.28‐Mar.06) 6k(Steady) 5k(Tempo) 19k(Steady) 19k(S/F) 6k(Steady) Off(Wt.Yoga) 26k(LSD) 81k(50.3mi)10(Mar.07‐13) 6k(Steady) 5k(Tempo) 19k(Steady) 19k(S/F) 6k(Steady) Off(Wt.Yoga) 29k(LSD) 84k(52.2mi)11(Mar.14‐20) 8k(Steady) 5k(Tempo) 16k(Steady) 19k(S/F) 8k(Steady) Off(Wt.Yoga) 32k(LSD) 88k(54.7mi)12(Mar.21‐27) 9k(Steady) 5k(Tempo) 19k(Steady) 19k(S/F) 10k(Steady) Off(Wt.Yoga) 35k(LSD) 94k(58.4mi)13(Mar.28‐April3) 10k(Steady) 6k(Tempo) 19k(Steady) 19k(S/F) 12k(Steady) Off(Wt.Yoga) 40k(LSD) 103k(64mi)14(April04‐10) 9k(Steady) 5k(Tempo) 19k(Steady) 19k(S/F) 12k(Steady) Off(Wt.Yoga) 32k(LSD) 89k(55.3mi)15(April11‐17) 9k(Steady) 6k(Tempo) 16k(Steady) 19k(S/F) 10k(Steady) Off(Wt.Yoga) 32k(LSD) 85k(52.8mi)16(April18‐24) 9k(Steady) 5k(Tempo) 19k(Steady) 19k(S/F) 12k(Steady) Off(Wt.Yoga) 33k(LSD) 94k(58.4mi)17(April25‐May1) 10k(Steady) 5k(Tempo) 19k(Steady) 19k(S/F) 13k(Steady) Off(Wt.Yoga) 40k(LSD) 103k(64mi)18(May02‐08) 9k(Steady) 6k(Tempo) 19k(Steady) 19k(S/F) 13k(Steady) Off(Wt.Yoga) 40k(LSD) 103k(64mi)19(May09‐15) 8k(Steady) 5k(Tempo) 19k(Steady) 19k(S/F) 13k(Steady) Off(Wt.Yoga) 35k(LSD) 96k(59.7mi)21(May16‐22) 5k(Steady) 5k(Tempo) 10k(Steady) 5k(S/F) 12k(Steady) Off(Wt.Yoga) 16k(LSD) 53k(33mi)22(May23‐29) 10k(RaceP.) 6k(Tempo) 13k(RaceP.) Off 3K(Steady) Race Off 32k‐Race
Monday:Road/GymTuesday:RoadWednesday:Trails(includeshillrepeats)Thursday:Trails(speedandfartlek)Friday:Trail/GymSaturday:GymSunday:Trails
