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Gemini Adventures
Mountain Rats 55k Training Plan
September 16th 2023
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Total gain6400 feet
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high point9138 feet
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low point6613 feet
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Rest Miles with StridesWorkoutRecoveryCross TrainLong Run
Double Long or Recovery
Total Miles:
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MondayTuesdayWednesdayThursdayFridaySaturdaySunday
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week 1BASERest Day5-10 mi easy(5-8 total) easy on trail5-10 mi easyCross Train or Miles 8-12 mi6-1029-50
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week 2BASERest Day5-10 mi easy w 6X30 sec stides (flat)(5-8 total) easy on trail5-10 mi easyCross Train or Miles 8-12 mi6-1029-50
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week 3BASERest Day
5-10 mi easy w 6X30 sec strides (flat)
(5-8 total) easy on trail5-10 mi easyCross Train or Miles 10-14 mi8-1229-50
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week 4LT BUILDRest Day5-10 mi w 6X30 sec strides (flat) (6-10 mi total) 10 X 1 min. hard effort with 1 min. E recovery5-10 mi easyCross Train or Miles 10-14 mi8-1234-56
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week 5LT BUILDRest Day5-10 mi w 6X30 sec strides (hill) (6-10 mi total) 6 X 2 min.hills with 1 min. E recovery5-10 mi easyCross Train or Miles 10-14 mi8-1234-56
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with 5 X 30 sec hills with 1 min. E recovery
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week 6LT BUILD BACK OFFRest Day5-10 mi
(6-10 mi total) progression run. start slow and progress fast throughout
5-10 mi easyCross Train or Miles 12-16 mi8-1236-58
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week 7LT BUILDRest Day5-10 mi w 6X30 sec strides (flat)(6-10 mi total) 1/2/3/4/3/2/1 with half time E recovery 5-10 mi easyCross Train or Miles 12-16 mi8-1236-58
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week 8ENDURANCERest Day5-10 mi w 6X30 sec strides (hill) (6-10 mi total) 6X 2 min. hills with 1 min. E recovery 5-10 mi easyCross Train or Miles 14-18 mi On Trail10-1440-62
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with 8X 1min. hills with 1 min. E recovery run downoptional 2-3 mile double
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week 9ENDURANCE BACK OFFRest Day5-10 mi
(6-10 mi total) progression run. start slow and progress fast throughout
5-10 mi easyCross Train or Miles 16-20 mi On Trail10-1442-64
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optional 2-3 mile double
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week 10ENDURANCERest Day5-10 mi w 6X30 sec strides (flat) (6-10 mi total) 4X 5 min./ 2 min. E recovery +6 X 30sec strides (flat)5-10 mi easyCross Train or Miles 18-22 mi On Trail10-1444-66
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optional 2-3 mile doubleoptional 2-3 mile double
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week 11ENDURANCERest Day5-10 mi w 6X30 sec strides (hill) (6-10 mi total) 8X 2 min. hills with 1 min. E recovery5-10 mi easyCross Train or Miles 20-24 mi On Trail10-1446-68
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optional 2-3 mile doublewith 6X 1min. hills with 1 min. E recovery run downoptional 2-3 mile double
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week 12ENDURANCE-BACK OFFRest Day5-10 mi
(6-10 mi total) progression run. start slow and progress fast throughout
5-10 mi easyCross Train or Miles 18-22 mi On Trail8-1242-64
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optional 2-3 mile double
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week 13ENDURANCERest Day5-10 mi w 6X30 sec strides (flat)(6-10 mi total) 10 min. hard effot or 50K race pace 5-10 mi easy Cross Train or Miles 16-18 mi On Trail6-1038-58
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optional 2-3 mile double4 X 3 min. fast pace with 90 sec. E recovery optional 2-3 mile double
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week 14TAPERRest Day5-10 mi w 6X30 sec strides (hill) (6-10 mi total) 2X(10X1min.fast/1min. recovery)5-10 mi easyCross Train or Miles 12-14 mi On Trail6-1034-54
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week 15TAPERRest Day5-10 mi easy (5-8 mi total) 30 min. hard effort pace (50K race pace) Rest Day2-3 mi easy50KRESTRACE WEEK
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