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FocusDateDayTraining WeekQuad Rock 50 Training PlanQuad Rock 25 Training PlanNotes: Refer to the Guidelines-Workouts tab for additional details.
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Build 1
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1/2/2023Monday1Rest Rest Runs 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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1/3/2023Tuesday14 x 12min Tempo with 6 min recovery4 x 12min 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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1/4/2023Wednesday145min Easy45min Easy
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1/5/2023Thursday11 Hour Trail45min TrailIf 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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1/6/2023Friday1Rest Rest
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1/7/2023Saturday12 Hrs1.5 Hrs6.5 - 9 miles if averaging a 14 min/mi pace
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1/8/2023Sunday11.5 Hrs1 Hr
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Build 1
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1/9/2023Monday2Rest Rest
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1/10/2023Tuesday24 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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1/11/2023Wednesday21 Hour Easy45min Easy
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1/12/2023Thursday21 Hour Trail1 Hour Trail
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1/13/2023Friday2Rest Rest
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1/14/2023Saturday22 Hrs1.5 Hrs6.5 - 9 miles if averaging a 14 min/mi pace
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1/15/2023Sunday21.5 Hrs1 Hr
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Build 1
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1/16/2023Monday3Rest Rest
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1/17/2023Tuesday33 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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1/18/2023Wednesday31 Hour Easy45min Easy
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1/19/2023Thursday31 Hour Trail1 Hour Trail
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1/20/2023Friday3Rest Rest
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1/21/2023Saturday32.5 Hrs2 Hrs9-11 miles if averaging a 14 min/mi pace
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1/22/2023Sunday31.5 Hrs1 Hr
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Cut Back
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1/23/2023Monday4Rest Rest
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1/24/2023Tuesday41 Hour Trail1 Hour Trail
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1/25/2023Wednesday41 Hour Easy45min Easy
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1/26/2023Thursday41 Hour Trail1 Hour Trail
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1/27/2023Friday4Rest Rest
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1/28/2023Saturday41.5 Hrs1.5 Hrs
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1/29/2023Sunday41 Hr1 Hr
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Build 2
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1/30/2023Monday5Rest Rest
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1/31/2023Tuesday52 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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2/1/2023Wednesday51 Hour Easy45min Easy
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2/2/2023Thursday51 Hour Trail1 Hour Trail
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2/3/2023Friday5Rest or Cross TrainRest or Cross Train
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2/4/2023Saturday54 Hrs2 Hrs9-17 miles if averaging a 14 min/mi pace
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2/5/2023Sunday52 Hrs1.5 Hrs6.5 - 8.5 miles is averaging a 14 min/mi pace
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Build 2
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2/6/2023Monday6Rest Rest
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2/7/2023Tuesday62 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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2/8/2023Wednesday61 Hour Easy45min Easy
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2/9/2023Thursday61 Hour Trail1 Hour Trail
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2/10/2023Friday6Rest or Cross TrainRest or Cross Train
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2/11/2023Saturday63 Hrs2 Hrs9-13 miles if averaging a 14 min/mi pace
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2/12/2023Sunday62 Hrs1.5 Hrs6.5 - 8.5 miles is averaging a 14 min/mi pace
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Build 2
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2/13/2023Monday7Rest Rest
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2/14/2023Tuesday72 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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2/15/2023Wednesday71 Hour Easy45min Easy
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2/16/2023Thursday71 Hour Trail1 Hour Trail
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2/17/2023Friday7Rest or Cross TrainRest or Cross Train
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2/18/2023Saturday73 Hrs2 Hrs9-13 miles if averaging a 14 min/mi pace
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2/19/2023Sunday72 Hrs1.5 Hrs6.5 - 8.5 miles is averaging a 14 min/mi pace
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Cut Back
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2/20/2023Monday8Rest Rest
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2/21/2023Tuesday81 Hour Trail1 Hour Trail
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2/22/2023Wednesday81 Hour Easy45 min Easy
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2/23/2023Thursday81 Hour Trail45 min Trail
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2/24/2023Friday8RestRest
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2/25/2023Saturday82 Hours - Recovery Week1.5 Hours - Recovery Week
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2/26/2023Sunday81 Hour1 Hour
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Build 3
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2/27/2023Monday9RestRest
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2/28/2023Tuesday92 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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3/1/2023Wednesday945min Easy45min Easy
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3/2/2023Thursday91.5 Hour Trail1 Hour Trail
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3/3/2023Friday9Rest or Cross TrainRest or Cross Train
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3/4/2023Saturday94 Hours2.5 Hours10.5 - 17 miles if averaging a 14 min/mi pace
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3/5/2023Sunday92 Hours1 Hour5-9 miles if averaging a 14 min/mi pace
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Build 3
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3/6/2023Monday10Rest Rest
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3/7/2023Tuesday102 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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3/8/2023Wednesday1040-60 Mins Easy45 Mins Easy
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3/9/2023Thursday101.5 Hour Trail1 Hour Trail
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3/10/2023Friday10Rest or Cross TrainRest or Cross Train
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3/11/2023Saturday10Marathon (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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3/12/2023Sunday101 Hour easy recovery45 min easy recovery
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Build 3
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3/13/2023Monday11Rest Rest
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3/14/2023Tuesday112 x 30 min Steady State with 4 min recovery2 x 30 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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3/15/2023Wednesday1145 min Easy45 min Easy
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3/16/2023Thursday111.5 Hour Trail1 Hour Trail
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3/17/2023Friday11Rest or Cross TrainRest or Cross Train
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3/18/2023Saturday112 Hours2.5 Hours10.5 - 13 miles if averaging a 14 min/mi pace
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3/19/2023Sunday112 Hours1 Hour5-9 miles if averaging a 14 min/mi pace
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Cut Back
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3/20/2023Monday12Rest Rest
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3/21/2023Tuesday121 Hour Easy1 Hour Easy
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3/22/2023Wednesday1240-60 min Easy45min Easy
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3/23/2023Thursday121 Hour Easy45 min Easy
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3/24/2023Friday12RestRest
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3/25/2023Saturday122 Hours1.5 Hours
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3/26/2023Sunday121 Hour1.0 Hours
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Peak
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3/27/2023Monday13Rest Rest
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3/28/2023Tuesday132 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.