Chris' Palo Duro 50 Mile Training Plan
|
Training Week
|
Sat Miles
|
Sun Miles
|
Sat Time (11min/mi)
|
Sun Time (11min/mi)
|
|
The purpose of this week's training
|
|
23
|
0
|
8
|
0
|
88
|
|
Easy Run
|
|
22
|
20
|
15
|
220
|
165
|
|
Guadalupe Mountains Trip
|
|
21
|
0
|
18.6
|
0
|
204.6
|
|
The Maze 30K on Sunday
|
|
20
|
0
|
0
|
0
|
0
|
|
REST
|
|
19
|
0
|
18.6
|
0
|
204.6
|
|
The Loop 30K on Sunday
|
|
18
|
0
|
0
|
0
|
0
|
|
REST
|
|
17
|
15
|
5
|
165
|
55
|
|
Easy Back to Back
|
|
16
|
0
|
0
|
0
|
0
|
|
REST
|
|
15
|
20
|
10
|
220
|
110
|
|
Back to Back increment
|
|
14
|
15
|
15
|
165
|
165
|
|
Easy Back to Back
|
|
13
|
0
|
0
|
0
|
0
|
|
REST
|
|
12
|
25
|
15
|
275
|
165
|
|
Back to Back increment
|
|
11
|
15
|
15.5
|
165
|
170.5
|
|
The Belt 25K on Sunday
|
|
10
|
0
|
0
|
0
|
0
|
|
REST
|
|
9
|
30
|
15
|
330
|
165
|
|
Back to Back increment
|
|
8
|
15
|
15
|
165
|
165
|
|
Easy Back to Back
|
|
7
|
0
|
0
|
0
|
0
|
|
REST
|
|
6
|
35
|
20
|
385
|
220
|
|
Back to Back increment
|
|
5
|
0
|
0
|
0
|
0
|
|
REST
|
|
4
|
40
|
20
|
440
|
220
|
|
Bandera Summer Camp
|
|
3
|
0
|
0
|
0
|
0
|
|
REST
|
|
2
|
15
|
0
|
165
|
0
|
|
Maintenance miles, short & easy effort
|
|
1
|
0
|
0
|
0
|
0
|
|
REST
|
|
Race Day
|
50
|
0
|
720
|
0
|
|
Palo Duro
|
The training period has been extended to 23 weeks instead of 15 and there is more rest built in at the end of the period. I also have time listed (in minutes) along with distance to give myself a little more flexibility. During the week, cross training will be the key – bike, weights, swimming, stairs, etc. with less emphasize on running. The rest weeks are meant as rest with no running or hard workouts – swimming and walking will be the toughest workout during these times.