Quad Rock 50/25 Training Plan
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ABCDEF
1
DateDayTraining WeekQuad Rock 50 Training PlanQuad Rock 25 Training PlanNotes: Refer to the Guidelines-Workouts tab for additional details.
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12/31/2018Monday18Rest or Cross TrainRest or Cross Train
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Tuesday181 Hour Trail1 Hour Trail
4
Wednesday1845min Easy45min Easy
5
Thursday18
Hills - 8 x 45 secs hard, 45 secs recovery
Hills - 8 x 45 secs hard, 45 secs recovery
6
Friday18RestRest
7
Saturday1815 Miles8 Miles
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Sunday181 Hour30min
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1/7/2019Monday17Rest or Cross TrainRest or Cross Train
11
Tuesday171 Hour Trail1 Hour Trail
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Wednesday171 Hour Easy45min Easy
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Thursday17
Hills - 10 x 45 secs hard, 45 secs recovery
Hills - 10 x 45 secs hard, 45 secs recovery
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Friday17RestRest
15
Saturday1717 Miles10 Miles
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Sunday171.5 Hours1 Hour
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1/14/2019Monday16Rest or Cross TrainRest or Cross Train
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Tuesday161 Hour Trail1 Hour Trail
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Wednesday161 Hour Easy45min Easy
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Thursday16
Hills - 10 x 1 min hard, 45 secs recovery
Hills - 10 x 1 min hard, 45 secs recovery
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Friday16RestRest
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Saturday1619 Miles12 Miles
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Sunday161.5 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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1/21/2019Monday15Rest or Cross TrainRest or Cross Train
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Tuesday151 Hour Trail1 Hour Trail
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Wednesday151 Hour Easy45min Easy
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Thursday151 Hour1 Hour
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Friday15RestRest
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Saturday152 Hours - Recovery Week1.5 Hours - Recovery Week
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Sunday151 Hour1 Hour
33
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1/28/2018Monday14Rest or Cross TrainRest or Cross Train
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Tuesday141 Hour Trail1 Hour Trail
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Wednesday141 Hour Easy45min Easy
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Thursday14
5 mile hilly tempo, with long warm up (5 miles)
5 mile hilly tempo, with long warm up (5 miles)
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Friday14RestRest
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Saturday1418 Miles12 Miles
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Sunday142 Hours1.5 Hours
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2/4/2019Monday13Rest or Cross TrainRest or Cross Train
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Tuesday131 Hour Trail1 Hour Trail
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Wednesday131 Hour Easy45min Easy
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Thursday13
6 mile hilly tempo, with long warm up (4 miles)
6 mile hilly tempo, with long warm up (4 miles)
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Friday13RestRest
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Saturday1320 Miles15 Miles
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Sunday1312 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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2/11/2019Monday12Rest or Cross TrainRest or Cross Train
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Tuesday121 Hour Trail1 Hour Trail
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Wednesday121 Hour Easy45min Easy
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Thursday121 Hour1 Hour
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Friday12RestRest
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Saturday122 Hours - Recovery Week1.5 Hours - Recovery Week
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Sunday121.5 Hours1 Hour
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2/18/2019Monday11Rest or Cross TrainRest or Cross Train
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Tuesday111 Hour Trail w/ 3x5 min pickups 1 Hour Trail w/ 3x 5 min pickups Run pickups at high end tempo effort.
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Wednesday111 Hour Easy45min Easy
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Thursday11
6 mile hilly tempo, with long warm up (4 miles)
6 mile hilly tempo, with long warm up (4 miles)
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Friday11RestRest
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Saturday1123 Miles18 MilesTrain on course or a close simulation. 220ft per mile on technical single track.
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Sunday1116 Miles10 Miles
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2/25/2019Monday10Rest or Cross TrainRest or Cross Train
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Tuesday101 Hour Trail1 Hour Trail
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Wednesday1045min Easy45min Easy
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Thursday101 Hour Steady State on Trail 1 Hour Steady State on TrailAn hour on trail with sustsained climbs/descents at an effort level that is 'comfortably hard' for the full hour. To sustain the effort level, make sure you are working on the descents.
70
Friday10RestRest
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Saturday1025 miles18 miles
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Sunday101 Hour1 Hour
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3/4/2019Monday9Rest or Cross TrainRest or Cross Train
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Tuesday920min Light Trail Tempo20min Light Trail TempoOn rolling trail, run a 20 min fartlek by feel with 3-4 short (~1 min) periods of harder running mixed with periods of 'float' or medium intensity
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Wednesday930 Mins Easy30 Mins Easy
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Thursday91 Hour1 Hour
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Friday9RestRest
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Saturday927 Miles (training race)13.1 Miles (training race)The Salida Marathon and Half Marathon is a good local favorite for an early season training race.
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Sunday9RestRestTake a full rest day if you race this weekend. Add an extra easy run if you run a normal training run on Saturday.
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Week 8 is a recovery week. Keep all runs easy. Add extra rest days if you need them.
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3/11/2019Monday8Rest or Cross TrainRest or Cross Train
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Tuesday81 Hour Trail1 Hour Trail
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Wednesday845min Easy45min Easy
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Thursday81 Hour1 Hour
86
Friday8RestRest
87
Saturday81.5 Hours - Recovery Week1.5 Hours - Recovery Week
88
Sunday81 Hour1 Hour
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3/18/2019Monday7Rest or Cross TrainRest or Cross Train
91
Tuesday730min Hilly Tempo30min Hilly Tempo
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Wednesday71 Hour Easy45min Easy
93
Thursday71 Hour Easy45 min Easy
94
Friday7RestRest
95
Saturday725 Miles20 MilesTrain on course or a close simulation. 220ft per mile on technical single track.
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Sunday72 Hours1.5 Hours
97
Week 6 is a slight cutback week to get ready for final training block
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3/25/2019Monday6Rest or Cross TrainRest or Cross Train
99
Tuesday61 Hour Trail1 Hour Trail
100
Wednesday645min Easy45min Easy
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