Quad Rock 50/25 Training Plan
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DateDayTraining WeekQuad Rock 50 Training PlanQuad Rock 25 Training PlanNotes: Refer to the Guidelines-Workouts tab for additional details.
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1/2/2017Monday18Rest or Cross TrainRest or Cross Train
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1/3/2017Tuesday181 Hour Trail1 Hour Trail
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1/4/2017Wednesday1845min Easy45min Easy
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1/5/2017Thursday18
Towers - 10x 1min hard/90sec recovery
Towers - 8-10x 1min hard/90sec recovery
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1/6/2017Friday18RestRest
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1/7/2017Saturday1815 Miles8 Miles
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1/8/2017Sunday181 Hour30min
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1/9/2017Monday17Rest or Cross TrainRest or Cross Train
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1/10/2017Tuesday171 Hour Trail1 Hour Trail
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1/11/2017Wednesday171 Hour Easy45min Easy
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1/12/2017Thursday17
Towers - 12x 1min hard/90sec recovery
Towers - 10-12x 1min hard/90sec recovery
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1/13/2017Friday17RestRest
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1/14/2017Saturday1717 Miles10 Miles
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1/15/2017Sunday171.5 Hours1 Hour
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1/16/2017Monday16Rest or Cross TrainRest or Cross Train
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1/17/2017Tuesday161 Hour Trail1 Hour Trail
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1/18/2017Wednesday161 Hour Easy45min Easy
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1/19/2017Thursday16
Towers - 15x 1min hard/90sec recovery
Towers - 12-15x 1min hard/90sec recovery
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1/20/2017Friday16RestRest
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1/21/2017Saturday1618 Miles12 Miles
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1/22/2017Sunday161.5 Hours1 Hour
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Week 15 is a recovery week. Keep all runs easy. Add extra rest days if you need them.
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1/23/2017Monday15Rest or Cross TrainRest or Cross Train
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1/24/2017Tuesday151 Hour Trail1 Hour Trail
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1/25/2017Wednesday151 Hour Easy45min Easy
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1/26/2017Thursday151 Hour1 Hour
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1/27/2017Friday15RestRest
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1/28/2017Saturday152 Hours - Recovery Week1.5 Hours - Recovery Week
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1/29/2017Sunday151 Hour1 Hour
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1/30/2017Monday14Rest or Cross TrainRest or Cross Train
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1/31/2017Tuesday141 Hour Trail1 Hour Trail
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2/1/2017Wednesday141 Hour Easy45min Easy
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2/2/2017Thursday14
Towers - 10x 2min hard/2min recovery
Towers - 8-10x 2min hard/2min recovery
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2/3/2017Friday14RestRest
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2/4/2017Saturday1418 Miles12 Miles
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2/5/2017Sunday142 Hours1.5 Hours
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2/6/2017Monday13Rest or Cross TrainRest or Cross Train
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2/7/2017Tuesday131 Hour Trail1 Hour Trail
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2/8/2017Wednesday131 Hour Easy45min Easy
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2/9/2017Thursday13
Towers - 10x 2min hard/2min recovery
Towers - 8-10x 2min hard/2min recovery
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2/10/2017Friday13RestRest
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2/11/2017Saturday1320 Miles15 Miles
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2/12/2017Sunday1312 Miles1.5 Hours
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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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2/13/2017Monday12Rest or Cross TrainRest or Cross Train
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2/14/2017Tuesday121 Hour Trail1 Hour Trail
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2/15/2017Wednesday121 Hour Easy45min Easy
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2/16/2017Thursday121 Hour1 Hour
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2/17/2017Friday12RestRest
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2/18/2017Saturday122 Hours - Recovery Week1.5 Hours - Recovery Week
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2/19/2017Sunday121.5 Hours1 Hour
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2/20/2017Monday11Rest or Cross TrainRest or Cross Train
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2/21/2017Tuesday111 Hour Trail1 Hour Trail
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2/22/2017Wednesday111 Hour Easy45min Easy
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2/23/2017Thursday11
Towers - 10x 2min hard/2min recovery
Towers - 8-10x 2min hard/2min recovery
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2/24/2017Friday11RestRest
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2/25/2017Saturday1120 Miles16 Miles
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2/26/2017Sunday1115 Miles10 Miles
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2/27/2017Monday10Rest or Cross TrainRest or Cross Train
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2/28/2017Tuesday101 Hour Trail1 Hour Trail
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3/1/2017Wednesday101 Hour Easy45min Easy
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3/2/2017Thursday10Towers - 8x 3min hard/2min recovery
Towers - 6-8x 3min hard/2min recovery
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3/3/2017Friday10RestRest
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3/4/2017Saturday1023 Miles18 MilesTrain on course or a close simulation. 220ft per mile on technical single track.
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3/5/2017Sunday1016 Miles10 Miles
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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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3/6/2017Monday9Rest or Cross TrainRest or Cross Train
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3/7/2017Tuesday91 Hour Trail1 Hour Trail
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3/8/2017Wednesday945min Easy45min Easy
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3/9/2017Thursday91 Hour1 Hour
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3/10/2017Friday9RestRest
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3/11/2017Saturday91.5 Hours - Recovery Week1.5 Hours - Recovery Week
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3/12/2017Sunday91 Hour1 Hour
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3/13/2017Monday8Rest or Cross TrainRest or Cross Train
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3/14/2017Tuesday820min Trail Tempo20min Trail Tempo
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3/15/2017Wednesday81 Hour Easy45min Easy
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3/16/2017Thursday81 Hour1 Hour
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3/17/2017Friday8RestRest
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3/18/2017Saturday827 Miles - Salida Marathon13.1 Miles - Salida Half MarathonYou can pick another early season race for an opportunity to test fueling, gear, and pacing. If you decide not to race, you can make this a regular training week and focus your long run on practicing the fueling, hydration, and gear that you plan to use on race day.
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3/19/2017Sunday8RestRest
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Week 7 is a recovery week. Keep all runs easy. Add extra rest days if you need them.
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3/20/2017Monday7Rest or Cross TrainRest or Cross Train
91
3/21/2017Tuesday71 Hour Trail1 Hour Trail
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3/22/2017Wednesday71 Hour Easy45min Easy
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3/23/2017Thursday71 Hour1 Hour
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3/24/2017Friday7RestRest
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3/25/2017Saturday71.5 Hours - Recovery Week1.5 Hours - Recovery Week
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3/26/2017Sunday71 Hour1 Hour
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3/27/2017Monday6Rest or Cross TrainRest or Cross Train
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3/28/2017Tuesday630min Trail Tempo30min Trail Tempo
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3/29/2017Wednesday61 Hour Easy45min Easy
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Training-Schedule
Guidelines-Workouts