ABCDEF
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DateDayTraining WeekBlue Sky Marathon Training PlanTraining WeekBlack Squirrel Half Training Plan
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**Refer to the Guidelines-Workouts tab for additional details and instructions.
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7/4/2022Monday14Cross train9Cross train or Rest
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7/5/2022Tuesday145 Miles945min Trail
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7/6/2022
Wednesday
143 Miles930min Easy
7
7/7/2022Thursday145 Miles945min Trail
8
7/8/2022Friday14Rest9Rest
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7/9/2022Saturday148 Miles96 Miles
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7/10/2022Sunday145 Miles930min Easy
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12
7/11/2022Monday13Cross train or Rest8Cross train or Rest
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7/12/2022Tuesday135 Miles81 Hour Trail
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7/13/2022
Wednesday
135 Miles830min Easy
15
7/14/2022Thursday13
Hill Workout - 8-10x 1min hard/1min recovery
81 Hour Trail
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7/15/2022Friday13Rest8Rest
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7/16/2022Saturday1311 Miles87 Miles
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7/17/2022Sunday136 Miles830min Easy
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7/18/2022Monday12Cross train or Rest7Cross train or Rest
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7/19/2022Tuesday126 Miles71 Hour Trail
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7/20/2022
Wednesday
125 Miles745min Easy
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7/21/2022Thursday12
Hill Workout - 10x 1min hard/1min recovery
7
Hill Workout - 6x 1min hard/1min recovery
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7/22/2022Friday12Rest7Rest
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7/23/2022Saturday1212 Miles78 Miles
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7/24/2022Sunday126 Miles730min Easy
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Week 12 is a recovery week. Keep all runs easy. Add extra rest days if you need them.
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7/25/2022Monday11Cross train or Rest6Rest
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7/26/2022Tuesday116 Miles645min Easy
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7/27/2022
Wednesday
114 Miles630min Easy
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7/28/2022Thursday116 Miles645min Easy
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7/29/2022Friday11Rest6Rest
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7/30/2022Saturday118 Miles66 Miles
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7/31/2022Sunday116 Miles630min Easy
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8/1/2022Monday10Cross train or Rest5Cross train or Rest
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8/2/2022Tuesday1020min Trail Tempo51 Hour Trail
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8/3/2022
Wednesday
105 Miles545min Easy
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8/4/2022Thursday10
Hill Workout - 10-12x 1min hard/1min recovery
5
Hill Workout - 8x 1min hard/1min recovery
40
8/5/2022Friday10Rest5Rest
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8/6/2022Saturday1014 Miles59 Miles
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8/7/2022Sunday107 Miles545min Easy
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8/8/2022Monday9Cross train or Rest4Cross train or Rest
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8/9/2022Tuesday930min Trail Tempo420min Trail Tempo
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8/10/2022
Wednesday
95 Miles445min Easy
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8/11/2022Thursday9
Hill Workout - 10-12x 1min hard/1min recovery
4
Hill Workout - 10x 1min hard/1min recovery
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8/12/2022Friday9Rest4Rest
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8/13/2022Saturday915 Miles410 Miles
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8/14/2022Sunday97 Miles445min Easy
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Week 9 is a recovery week. Keep all runs easy. Add extra rest days if you need them.
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8/15/2022Monday8Cross train or Rest3Cross train or Rest
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8/16/2022Tuesday81 Hour Trail31 Hour Trail
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8/17/2022
Wednesday
85 Miles345min Easy
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8/18/2022Thursday87 Miles345min Trail
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8/19/2022Friday8Rest3Rest
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8/20/2022Saturday813 Miles36 Miles
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8/21/2022Sunday86 Miles330min Easy
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Week 3 is your last training week before tapering. Put a full effort into your workouts. Your long run should be a dress rehearsal to test clothes, shoes, water, and fuel that you plan to use on race day.
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8/22/2022Monday7Cross train or Rest2Cross train or Rest
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8/23/2022Tuesday730min Trail Tempo230min Trail Tempo
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8/24/2022
Wednesday
76 Miles245min Easy
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8/25/2022Thursday7
Hill Workout - 8-10x 2min hard/90sec recovery
21 Hour Trail
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8/26/2022Friday7Rest2Rest
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8/27/2022Saturday717 Miles211 Miles
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8/28/2022Sunday78 Miles21 Hour
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8/29/2022Monday6Cross train or Rest1Cross train or Rest
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8/30/2022Tuesday630min Trail Tempo130min Trail Tempo
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8/31/2022
Wednesday
67 Miles145min Easy
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9/1/2022Thursday6
Hill Workout - 12-15x 1min hard/1min recovery
11 Hour Trail
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9/2/2022Friday6Rest1Rest
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9/3/2022Saturday618 Miles15 Miles
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9/4/2022Sunday68 Miles130min Easy
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9/5/2022Monday5Cross train or Rest
Race Week!
Rest
77
9/6/2022Tuesday51 Hour Trail
Race Week!
30min Trail
78
9/7/2022
Wednesday
58 Miles
Race Week!
30min Easy
79
9/8/2022Thursday56 Miles
Race Week!
20min Walk
80
9/9/2022Friday5Rest
Race Week!
Rest
81
9/10/2022Saturday513.1 Black Squirrel Half Race
Race Week!
13.1 Black Squirrel Half Race
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9/11/2022Sunday5RestRest and Recover
83
Week 4 is a recovery week. Keep all runs easy. Add extra rest days if you need them.
84
9/12/2022Monday4Cross train or Rest
85
9/13/2022Tuesday46 Miles
86
9/14/2022
Wednesday
47 Miles
87
9/15/2022Thursday46 Miles
88
9/16/2022Friday4Rest
89
9/17/2022Saturday413 Miles
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9/18/2022Sunday48 Miles
91
Week 3 is your last training week before tapering. Put a full effort into your workouts. Your long run should be a dress rehearsal to test clothes, shoes, water, and fuel that you plan to use on race day.
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9/19/2022Monday3Cross train or Rest
93
9/20/2022Tuesday330min Trail Tempo
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9/21/2022
Wednesday
38 Miles
95
9/22/2022Thursday3
Hill Workout - 6-8x 3min hard / 2min recovery
96
9/23/2022Friday3Rest
97
9/24/2022Saturday320 Miles
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9/25/2022Sunday35 Miles
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9/26/2022Monday2Cross train or Rest