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Guidelines for using this plan: This is NOT a couch to 50k plan. This plan assumes a base with runners being comfortable with 25-30 miles per week BEFORE starting this plan. If that is not you, that's totally fine! In that case I recommend celebrating where you are currently at in your training and finding a goal that will best let you shine! For those of you ready to attack the Mac, please read on. This plan consists of three main components: 1) A speed workout to improve running economy and power output (however, it is totally fine to replace these workouts with easy runs if you are feeling sore or fatigued) 2) Easy running for recovery and aerobic development. Keep in mind that easy running has no set pace and can vary based on how you're feeling on a particular day. You should be able to comfortably carry out a conversation while running easy and you should never feel like you're pushing, though pay attention to form and make sure you don't "clomp." While these runs might not feel like they're doing a lot, keep in mind that you're building mithochondria! 3) Long runs to build endurance. This is pretty self-explanatory, but in order to race long, you need to practice running long. These runs should ideally be on terrain that mimic that of the race. Keep in mind that historically that the Mac 50k course has averaged between 200 and 250 ft of elevation gain per mile so these runs should include lots of hills. Get used to going up. Embrace it! Convince yourself that going uphill is the best thing in the world! I recommend doing most of these runs at a moderate pace where you feel like you're working, but not pushing to your max, though it is always better to slow down and cover the distance if you need to. Hiking is acceptable for some/any/all of the climbs, and know that you will likely hike at least some on race day. A few of these long runs should be done at your goal race pace in order to get used to the feeling of maintaining that pace over a longer period of time. If this is your first 50k, or even your first Mac, it might be wise to not have a goal time, but instead to make it your goal to continually move forward with purpose. Words or wisdom from Biz: Despite what some may say, running ultras is NOT about suffering. Yes it is difficult, and yes you will test the limits of your abilities, but if you prepare well and come to start line with positivity and curiosity, you will have fun! Embrace your inner forest sprite and frolic through Mac like the magnifcent creature of the wild that you are! If you come to the start line believing you're going to suffer, I promise you will. It's a self-fufilling prophecy. So don't do that, ok?! This is a magical thing that we GET to do. Keep that in mind always.
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week of MondayTuesdayWednesdayThursdayFridaySaturdaySunday
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2/3rest or 30- 40 min easy run or crosstrain1 hour easy4 miles with 5x20 second strides. If possible, do these on a hill. Keep the rest of the run easy to the low end of moderate.social run!rest10 miles on trails5 miles at recovery pace on trails or rest
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2/10rest or 30- 40 min easy run or crosstrain1 hour easy1 mile w/u then 5x3 min at a moderate/high effort (think half marathon pace) 2 min recover. 2 mile c/d.social run!rest12 miles on trails5 miles at recovery pace on trails or rest
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2/17rest or 30- 40 min easy run or crosstrain1 hour easy1 mile w/u then 10x1 min hard effort uphill with jog back recovery. 3 mile c/dsocial run!rest14 miles on trails 5 miles at recovery pace on trails or rest
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2/24rest1 hour easy10 min w/up then 30 min steady moderate effort. 20 min c/dsocial run!rest10 miles on trails5 miles at recovery pace on trails or rest
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3/3rest or 30- 40 min easy run or crosstrain1 hour easy1 mile w/u then 3x1 mile at 10k pace with 3 min recovery. 1 mile c/dsocial run!rest15 miles on trails - Led by Biz Stamm5 miles at recovery pace on trails or rest
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3/10rest or 30- 40 min easy run or crosstrain1 hour easy15 mins w/u then 6x3 minute hills with 2 min jog back or hike recovery. 15 mins c/d. social run!rest17 miles on trails5 miles at recovery pace on trails or rest
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3/17rest or 30- 40 min easy run or crosstrain1 hour easy1 mile w/u then 20 mins at steady moderate effort. Then 3 miles c/d.social run!rest20 miles on trails - Led by Biz Stamm5 miles at recovery pace on trails or rest
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3/24rest1 hour easy5 miles with 5x20 second strides. If possible, do these on a hill. Keep the rest of the run easy to the low end of moderate.social run!rest15 miles on trails at race pace5 miles at recovery pace on trails or rest
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3/31rest or 30- 40 min easy run or crosstrain1 hour easy1 mile w/up then 3x5 min moderate (not all out!) effort uphill with 3 min jog back or hike recovery. 3 mile c/d.social run!rest20 miles on trails5 miles at recovery pace on trails or rest
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4/7rest or 30- 40 min easy run or crosstrain1 hour easy10 min w/u then 3x1 mile at the high end of moderate effort with 3 min recovery. 25 min c/d.social run!rest23 miles on trails 5 miles at recovery pace on trails or rest
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4/14rest or 30- 40 min easy run or crosstrain1 hour easy1 mile w/u then 10x1 min hard effort uphill with jog back recovery. 3 mile c/dsocial run!rest23 miles on trails - Led by Biz Stamm (Course preview if we know what it will be)5 miles at recovery pace on trails or rest
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4/21rest or 30- 40 min easy run or crosstrain1 hour easy5 miles with strides or easy runsocial run!rest10 miles on trails5 miles at recovery pace on trails or rest
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4/28rest5 miles with strides or easy run5 miles with strides or easy runrest30-45 min shakeout run (easy pace)race day!30- 60 minute walk
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* Weeks with guided long runs. Keep your eye on the HOTV runners Facebook page for details.
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Link to OSURF listserve (info on forest closures etc.) https://us12.list-manage.com/subscribe?u=3b37a9f792ce7886188c6782f&id=579f90350d)
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How to get a free Starker forest permit for runs in the maze and the south side of McCulloch Peak https://www.starkerforests.com/access/how-to-get-a-permit/
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OSU guidelines for trail ettiquette https://cf.forestry.oregonstate.edu/recreation/trail-etiquette
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