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FocusDateDayTraining WeekQR 50 Training PlanQR 25 Training PlanNotes: Refer to the Guidelines-Workouts tab for additional details.
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Build 1
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1/6/2025Monday1Rest or Cross TrainRest or Cross TrainRuns are listed by time not mileage to account for trail variability. Going a bit over or under time is fine. Winter and Springtime trails are unpredicatable.
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1/7/2025Tuesday1
Intervals 4-7 x 3 min hard, 3 min recovery
Intervals 4-7 x 3 min hard, 3 min recovery
Your workouts should start with a 15-20 min warmup. The tempo intervals should be at a pace you could only maintain for 40-60 minutes. Your breathing should be labored to the point where you can only say short sentences. Finish with a 10-15 minute easy cooldown.
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1/8/2025Wednesday140-60 min Easy45min Easy
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1/9/2025Thursday1
Strides - 4-8 x 35 secs hard, 45 secs recovery
Strides - 4-8 x 35 secs hard, 45 secs recovery
If trail access is an issue, try to get at least one weekday run on trails, but you can get by if you only run trails on the weekend. Running on the road or treadmill is better than not running at all.
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1/10/2025Friday1RestRest
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1/11/2025Saturday117 Miles10 MilesGroup Kick-Off Run
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1/12/2025Sunday11.5 Hours1 Hour
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Build 1
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1/13/2025Monday2Rest Rest
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1/14/2025Tuesday24 x 10 min Tempo with 5 min recovery4 x 10 min Tempo with 5 min recoveryYour workouts should start with a 15-20 min warmup. The tempo intervals should be at a pace you could only maintain for 40-60 minutes. Your breathing should be labored to the point where you can only say short sentences. Finish with a 10-15 minute easy cooldown.
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1/15/2025Wednesday21 Hour Easy45min Easy
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1/16/2025Thursday21 Hour Trail1 Hour Trail
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1/17/2025Friday2Rest Rest
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1/18/2025Saturday22 Hrs1.5 HrsThe Great Scavanger Hunt Group Run
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1/19/2025Sunday21.5 Hrs1 Hr
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Build 1
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1/20/2025Monday3Rest Rest
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1/21/2025Tuesday33 x 12 min Tempo with 6 min recovery3 x 12 min Tempo with 6 min recoveryYour workouts should start with a 15-20 min warmup. The tempo intervals should be at a pace you could only maintain for 40-60 minutes. Your breathing should be labored to the point where you can only say short sentences. Finish with a 10-15 minute easy cooldown.
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1/22/2025Wednesday31 Hour Easy45min Easy
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1/23/2025Thursday31 Hour Trail1 Hour Trail
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1/24/2025Friday3Rest Rest
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1/25/2025Saturday32.5 Hrs2 Hrs9-11 miles if averaging a 14 min/mi pace
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1/26/2025Sunday31.5 Hrs1 Hr
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Cut Back
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1/27/2025Monday4Rest Rest
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1/28/2025Tuesday41 Hour Trail1 Hour Trail
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1/29/2025Wednesday41 Hour Easy45min Easy
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1/30/2025Thursday41 Hour Trail1 Hour Trail
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1/31/2025Friday4Rest Rest
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2/1/2025Saturday41.5 Hrs1.5 Hrs
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2/2/2025Sunday41 Hr1 Hr
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Build 2
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2/3/2025Monday5Rest Rest
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2/4/2025Tuesday52 x 25 min Steady State with 4 min recovery2 x 25 min Steady State with 4 min recoveryStart workout with a 15-20 minute warmup. The steady state intervals should be around a marathon to half marathon pace effort where you can say a few sentences, but breathing is labored. Finish with a 10-15 minute cool down.
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2/5/2025Wednesday51 Hour Easy45min Easy
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2/6/2025Thursday51 Hour Trail1 Hour Trail
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2/7/2025Friday5Rest or Cross TrainRest or Cross Train
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2/8/2025Saturday54 Hrs2 Hrs9-17 miles if averaging a 14 min/mi pace
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2/9/2025Sunday52 Hrs1.5 Hrs6.5 - 8.5 miles is averaging a 14 min/mi pace
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Build 2
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2/10/2025Monday6Rest Rest
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2/11/2025Tuesday62 x 25 min Steady State with 4 min recovery2 x 25 min Steady State with 4 min recoveryStart workout with a 15-20 minute warmup. The steady state intervals should be around a marathon to half marathon pace effort where you can say a few sentences, but breathing is labored. Finish with a 10-15 minute cool down.
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2/12/2025Wednesday61 Hour Easy45min Easy
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2/13/2025Thursday61 Hour Trail1 Hour Trail
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2/14/2025Friday6Rest or Cross TrainRest or Cross Train
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2/15/2025Saturday63 Hrs2 Hrs9-13 miles if averaging a 14 min/mi pace
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2/16/2025Sunday62 Hrs1.5 Hrs6.5 - 8.5 miles is averaging a 14 min/mi pace
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Build 2
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2/17/2025Monday7Rest Rest
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2/18/2025Tuesday72 x 25 min Steady State with 4 min recovery2 x 25 min Steady State with 4 min recoveryStart workout with a 15-20 minute warmup. The steady state intervals should be around a marathon to half marathon pace effort where you can say a few sentences, but breathing is labored. Finish with a 10-15 minute cool down.
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2/19/2025Wednesday71 Hour Easy45min Easy
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2/20/2025Thursday71 Hour Trail1 Hour Trail
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2/21/2025Friday7Rest or Cross TrainRest or Cross Train
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2/22/2025Saturday73 Hrs2 Hrs9-13 miles if averaging a 14 min/mi pace
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2/23/2025Sunday72 Hrs1.5 Hrs6.5 - 8.5 miles is averaging a 14 min/mi pace
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Cut Back
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2/24/2025Monday8Rest Rest
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2/25/2025Tuesday81 Hour Trail1 Hour Trail
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2/26/2025Wednesday81 Hour Easy45 min Easy
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2/27/2025Thursday81 Hour Trail45 min Trail
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2/28/2025Friday8RestRest
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3/1/2025Saturday8
2 Hours - Recovery Week
1.5 Hours - Recovery Week
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3/2/2025Sunday81 Hour1 Hour
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Build 3
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3/3/2025Monday9RestRest
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3/4/2025Tuesday92 x 30 min Steady State with 4 min recovery2 x 30 min Steady State with 4 min recoveryStart workout with a 15-20 minute warmup. The steady state intervals should be around a marathon to half marathon pace effort where you can say a few sentences, but breathing is labored. Finish with a 10-15 minute cool down.
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3/5/2025Wednesday945min Easy45min Easy
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3/6/2025Thursday91.5 Hour Trail1 Hour Trail
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3/7/2025Friday9Rest or Cross TrainRest or Cross Train
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3/8/2025Saturday9Marathon (Salida is GREAT)13.1 Miles (Salida is GREAT)Do an easy training race or run this distance while practicing what you will eat, drink and what gear you will use for Quad Rock.
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3/9/2025Sunday91 Hour easy recovery45 min easy recovery5-9 miles if averaging a 14 min/mi pace
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Build 3
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3/10/2025Monday10Rest Rest
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3/11/2025Tuesday102 x 25 min Steady State with 4 min recovery2 x 25 min Steady State with 4 min recoveryIf you did a training race and need more recovery time, replace this with an easy 45 min recovery run. Start workout with a 15-20 minute warmup. The steady state intervals should be around a marathon to half marathon pace effort where you can say a few sentences, but breathing is labored. Finish with a 10-15 minute cool down.
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3/12/2025Wednesday1040-60 Mins Easy45 Mins Easy
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3/13/2025Thursday101.5 Hour Trail1 Hour Trail
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3/14/2025Friday10Rest or Cross TrainRest or Cross Train
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3/15/2025Saturday104 Hours 2.5 Hours10.5 - 17 miles if averaging a 14 min/mi pace.
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3/16/2025Sunday102 Hours1 Hours
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Build 3
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3/17/2024Monday11Rest Rest
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3/18/2024Tuesday112 x 30 min Steady State with 4 min recovery2 x 30 min Steady State with 4 min recoveryStart workout with a 15-20 minute warmup. The steady state intervals should be around a marathon to half marathon pace effort where you can say a few sentences, but breathing is labored. Finish with a 10-15 minute cool down.
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3/19/2024Wednesday1145 min Easy45 min Easy
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3/20/2024Thursday111.5 Hour Trail1 Hour Trail
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3/21/2024Friday11Rest or Cross TrainRest or Cross Train
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3/22/2024Saturday112 Hours2.5 Hours10.5 - 13 miles if averaging a 14 min/mi pace
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3/23/2024Sunday112 Hours1 Hour5-9 miles if averaging a 14 min/mi pace
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Cut Back
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3/24/2025Monday12Rest Rest
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3/25/2025Tuesday121 Hour Easy1 Hour Easy
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3/26/2025Wednesday1240-60 min Easy45min Easy
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3/27/2025Thursday121 Hour Easy45 min Easy
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3/28/2025Friday12RestRest
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3/29/2025Saturday122 Hours1.5 Hours
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3/30/2025Sunday121 Hour1.0 Hours
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Peak
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3/31/2025Monday13Rest Rest
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4/1/2025Tuesday132 x 40 min Steady State w 4 min recovery 2 x 40 min Steady State w 4 min recovery Start workout with a 15-20 minute warmup. The steady state intervals should be around a marathon to half marathon pace effort where you can say a few sentences, but breathing is labored. Finish with a 10-15 minute cool down.