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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1/1/2018Monday18Rest or Cross TrainRest or Cross Train
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1/2/2018Tuesday181 Hour Trail1 Hour Trail
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1/3/2018Wednesday1845min Easy45min Easy
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1/4/2018Thursday18
Towers - 10x 1min hard/90sec recovery
Towers - 8-10x 1min hard/90sec recovery
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1/5/2018Friday18RestRest
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1/6/2018Saturday1815 Miles8 Miles
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1/7/2018Sunday181 Hour30min
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1/8/2018Monday17Rest or Cross TrainRest or Cross Train
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1/9/2018Tuesday171 Hour Trail1 Hour Trail
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1/10/2018Wednesday171 Hour Easy45min Easy
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1/11/2018Thursday17
Towers - 12x 1min hard/90sec recovery
Towers - 10-12x 1min hard/90sec recovery
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1/12/2018Friday17RestRest
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1/13/2018Saturday1717 Miles10 Miles
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1/14/2018Sunday171.5 Hours1 Hour
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1/15/2018Monday16Rest or Cross TrainRest or Cross Train
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1/16/2018Tuesday161 Hour Trail1 Hour Trail
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1/17/2018Wednesday161 Hour Easy45min Easy
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1/18/2018Thursday16
Towers - 15x 1min hard/90sec recovery
Towers - 12-15x 1min hard/90sec recovery
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1/19/2018Friday16RestRest
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1/20/2018Saturday1619 Miles12 Miles
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1/21/2018Sunday161.5 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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1/22/2018Monday15Rest or Cross TrainRest or Cross Train
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1/23/2018Tuesday151 Hour Trail1 Hour Trail
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1/24/2018Wednesday151 Hour Easy45min Easy
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1/25/2018Thursday151 Hour1 Hour
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1/26/2018Friday15RestRest
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1/27/2018Saturday152 Hours - Recovery Week1.5 Hours - Recovery Week
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1/28/2018Sunday151 Hour1 Hour
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1/29/2018Monday14Rest or Cross TrainRest or Cross Train
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1/30/2018Tuesday141 Hour Trail1 Hour Trail
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1/31/2018Wednesday141 Hour Easy45min Easy
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2/1/2018Thursday14
Towers - 10x 2min hard/2min recovery
Towers - 8-10x 2min hard/2min recovery
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2/2/2018Friday14RestRest
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2/3/2018Saturday1418 Miles12 Miles
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2/4/2018Sunday142 Hours1.5 Hours
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2/5/2018Monday13Rest or Cross TrainRest or Cross Train
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2/6/2018Tuesday131 Hour Trail1 Hour Trail
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2/7/2018Wednesday131 Hour Easy45min Easy
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2/8/2018Thursday13
Towers - 10x 2min hard/2min recovery
Towers - 8-10x 2min hard/2min recovery
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2/9/2018Friday13RestRest
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2/10/2018Saturday1320 Miles15 Miles
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2/11/2018Sunday1312 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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2/12/2018Monday12Rest or Cross TrainRest or Cross Train
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2/13/2018Tuesday121 Hour Trail1 Hour Trail
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2/14/2018Wednesday121 Hour Easy45min Easy
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2/15/2018Thursday121 Hour1 Hour
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2/16/2018Friday12RestRest
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2/17/2018Saturday122 Hours - Recovery Week1.5 Hours - Recovery Week
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2/18/2018Sunday121.5 Hours1 Hour
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2/19/2018Monday11Rest or Cross TrainRest or Cross Train
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2/20/2018Tuesday111 Hour Trail1 Hour Trail
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2/21/2018Wednesday111 Hour Easy45min Easy
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2/22/2018Thursday11Towers - 8x 3min hard/2min recovery
Towers - 6-8x 3min hard/2min recovery
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2/23/2018Friday11RestRest
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2/24/2018Saturday1123 Miles18 MilesTrain on course or a close simulation. 220ft per mile on technical single track.
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2/25/2018Sunday1116 Miles10 Miles
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Week 10 is a recovery week. Keep all runs easy. Add extra rest days if you need them.
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2/26/2018Monday10Rest or Cross TrainRest or Cross Train
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2/27/2018Tuesday101 Hour Trail1 Hour Trail
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2/28/2018Wednesday1045min Easy45min Easy
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3/1/2018Thursday101 Hour1 Hour
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3/2/2018Friday10RestRest
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3/3/2018Saturday101.5 Hours - Recovery Week1.5 Hours - Recovery Week
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3/4/2018Sunday101 Hour1 Hour
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3/5/2018Monday9Rest or Cross TrainRest or Cross Train
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3/6/2018Tuesday920min Trail Tempo20min Trail Tempo
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3/7/2018Wednesday91 Hour Easy45min Easy
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3/8/2018Thursday91 Hour1 Hour
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3/9/2018Friday9RestRest
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3/10/2018Saturday927 Miles13.1 MilesThe Salida Marathon and Half Marathon is a good local favorite for an early season training race.
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3/11/2018Sunday9RestRestTake 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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3/12/2018Monday8Rest or Cross TrainRest or Cross Train
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3/13/2018Tuesday81 Hour Trail1 Hour Trail
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3/14/2018Wednesday845min Easy45min Easy
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3/15/2018Thursday81 Hour1 Hour
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3/16/2018Friday8RestRest
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3/17/2018Saturday81.5 Hours - Recovery Week1.5 Hours - Recovery Week
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3/18/2018Sunday81 Hour1 Hour
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3/19/2018Monday7Rest or Cross TrainRest or Cross Train
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3/20/2018Tuesday730min Trail Tempo30min Trail Tempo
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3/21/2018Wednesday71 Hour Easy45min Easy
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3/22/2018Thursday7Horsetooth - 6x QuarterHorsetooth - 4-6x Quarter
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3/23/2018Friday7RestRest
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3/24/2018Saturday725 Miles20 MilesTrain on course or a close simulation. 220ft per mile on technical single track.
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3/25/2018Sunday72 Hours1.5 Hours
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Week 6 is a recovery week. Keep all runs easy. Add extra rest days if you need them. Week 5 is your peak training week starting a long, slow taper. Use this week to make sure you are rested, healthy, and prepared for your final training push.
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3/26/2018Monday6Rest or Cross TrainRest or Cross Train
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3/27/2018Tuesday61 Hour Trail1 Hour Trail
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3/28/2018Wednesday645min Easy45min Easy
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