Category Archives: Plan

Ru’s 40 Mile Plan

Ru’s 40 Mile Plan
————-
Month 1
————-

March 25
Week 1 will be our model for training and recovery.

Monday – Rest
Tuesday – 1 hour run
Wednesday – 1 hour run
Thursday – Rest
Friday – 1 hour run
Saturday – 1½ hour run
Sunday – Rest

Notice that I am allowing 2 rest days after my Saturday long run.
Notice that I have factored at least 2 rest days in each week.

Apr 1
Week 2
Maintain 3 days of 1 hour runs, add 10 minutes to the Saturday long run.

Apr 8
Week 3
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – 1 hour run
Thursday – Rest
Friday – 1 hour run
Saturday – 1 hour 50 minutes
Sunday – Rest

Apr 15
Week 4
Monday – Rest
Tuesday – 30 minute run
Wednesday – 45 minute run
Thursday – 30 minute run
Friday – Rest
Saturday – 1 hour 15 minutes
Sunday – Rest

————-
Month 2
————-
Apr 22
Week 1
Same as Week 1 of Month 1

Apr 29
Week 2
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour run
Friday – 30 minute run
Saturday – 2 hour run
Sunday – Rest

May 6
Week 3
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour run
Friday – 1 hour run
Saturday – 2 hour 20 min run
Sunday – Rest

May 13
Week 4
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour 30 minute run
Friday – 35 minute run
Saturday – 2 hour 50 min run
Sunday – Rest

————-
Month 3
————-
May 20
Week 1
Same as Week 2 of Month 1

May 27
Week 2
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour run in the morning, 1 hour run in the evening
Friday – Rest
Saturday – 3 hour 10 minute run
Sunday – Rest

June 3
Week 3
Monday – Rest
Tuesday – 1 hour 30 minutes
Wednesday – 1 hour 30 minutes
Thursday – 1 hour 30 minutes
Friday – Rest
Saturday – 3 hour 30 minute run
Sunday – Rest

June 10
Week 4
Monday – Rest
Tuesday – 1 hour in morning, 1 hour in the evening
Wednesday – 1 hour in the morning, 1 hour in the evening
Thursday – 1 hour in the morning, 1 hour in the evening
Friday – Rest
Saturday – 3 hour 30 minute run
Sunday – Rest

————————–
Month 4 TAPER & 40 miler
————————–

June 17 @30 mins only
June 19 @30 mins only
June 22 Monday 40 miler

The 8-9 days before the main event should consist of no more than 3 days running with no more than 30 minutes each run.

NUTRITION

Nutrition is as important as the training, often overlooked and underestimated.

1. Take in 16 ounces of fluid for every hour of running.

2. For every run that lasts longer than 90 minutes, replace electrolytes.

3. Generation UCAN Superstarch plain and amino acid supplements

Adopted from http://blog.rockcreek.com/archives/make-the-rockcreek-stumpjump-your-first-50k.html

Double Marathon Training Log

Week 14
12/17 – 12/23
Mon-Rest
Tue-Gym work
Wed-01:09:35, 5.0mi, 13’46″/mi, 162BPM
Thu-
Sun-Rest

Notes:
Tues-Skip rope, GHD sit-ups, shoulder, lats, dipbar leg lifts, dumbbell 2 arm kickbacks.

Week 13
12/10 – 12/16
Mon-Rest
Tue-Rest
Wed-Gym work
Thu-01:23:31, 6.7mi, 12’27″/mi, 173BPM
Fri-Sun-Rest

Notes:
Wed- Skip rope, GHD sit-ups, shoulder, lats, dips, disbar leg lifts.

Week 12
12/3 – 12/9
Mon- Rest
Tue- 01:23:45, 6.5mi, 12’52″/mi, 166BPM
Wed- 00:55:42, 4.1mi, 13’32″/mi
Thu-Sun-Rest

Notes:
Will be pushing out a double marathon for early 2013 instead of end of 2012.

Week 11

11/26 – 12/2:

Mon- 01:45:43hr, 7.6mi, 13’50″/mi,  168BPM
Tue- 01:01:39, 4.0mi, 15’23″/mi, 158BPM
Wed- Rest
Thu-Sun-Rest

Notes:

Week 10

11/19 – 11/25:

Mon-Tue  – No workout
Wed – 01:18:07, 6.3 miles, 12’22″/mi.
Thu-Sun – No workout.

Notes:
This week came off a vacation and almost right into Thanksgiving.

Week 9

11/12 – 11/18:
Vacation all week.

Week 8

Week M T W Th F S Su Week Week of
8 45 min Easy bike 1 hr 1 hr Rest  Vacation  Vacation  Vacation 8 11/5 – 11/11

11/5 – 11/11: 
Mon – 45 min spin bike planned. Actual: Rest.
Tue -1 hr run planned. Actual: 01:00:00, 4.31 miles, 13’56″/mi, 158BPM.
Wed – Rest planned. Actual: 50 min spin bike.
Th – Rest planned.
Fri – Sun – Vacation

Week 7

Week M T W Th F S Su Week Week of
7 45 min Easy bike 1 hr Rest 12 (2:36) 6 (1:18) Rest 1 hr 7 10/29 – 11/4

10/29 – 11/4: 
Mon – 45 min spin bike planned. Actual: Rest.
Tue -1 hr run planned. Actual: Rest.
Wed – Rest planned. Actual: Rest.
Th – 2:36 hr run planned.

  • Actual: 00:27:05, 1.9 miles, 14’04″/mi, 151BPM
  • Actual: 00:35:27, 3.1 miles, 11’22″/mi, no HR monitor.

Fr – 78 min run planned. Actual: 43:19:00, 3.2 miles, 13’20″/mi, 146BPM, 54°F
Sa – Rest planned. Actual: Rest
Su – 1 hr planned. Actual: Rest

Notes:
Thu – 1.9 miles easy, 3.1 miles consisting of sprints.
Fr – night run.

Week 6

Week M T W Th F S Su Week Week of
6 45 min Easy bike 1 hr Rest 10 (2:10) 5 (1:05) Rest 1 hr 6 10/22 – 10/28

10/22 – 10/28:
Mon – 45 min spin bike planned. Actual: Rest
Tue -1 hr run planned. Actual: 01:01:53, 3.9 miles, 15’41″/mi, 154BPM, 63°F, Mostly cloudy, Wind 8 mph, Humidity 52%.
Wed – Rest planned. Actual: 02:00:16, 8.4 miles, 14’17″/mi, 161 BPM.
Th – 2:10 hr run planned. Actual: Rest
Fr – 65 min run planned. Actual: Rest
Sa – Rest planned. Actual: Rest
Su – 1 hr planned. Actual: Rest

Week 5

Week M T W Th F S Su Week Week of
5 45 min Easy bike 1 hr Rest  9 (1:57) 4.5 (58 min) Rest 1 hr 5 10/15 – 10/21

10/15 – 10/21:
Mon – 45 min spin bike planned. Actual: 10 minute skip rope, GHD situps 3×10, Knees-to-Elbow 3×10, Lat pulldowns 3×10, seated shoulder press 3×10.
Tue -1 hr run planned. Actual: 01:33:05, 7 miles, 13’17″/mi, 165BPM, 75°F, Partly cloudy, Wind 10 mph, Humidity 65%.
Wed – Rest planned. Actual: 00:48:05, 3.69 miles, 13’01″/mi, 162BPM, 81°F, Clear, Wind 6 mph, Humidity 17%.
Th – 1:57 hr run planned. Actual:
Fr – 58 min run planned. Actual:
Sa – Rest planned. Actual:
Su – 1 hr planned. Actual:

Notes:
Mon – Create some fatigue in the gym for a good run tomorrow.
Tue – Had a good run. Trail and pavement. Did it in a fasted state. Just water and coffee prior to a late lunchtime run.
Wed – Completed back-to-back run for the week earlier than planned. Just felt right.

Week 4

Week M T W Th F S Su Week Week of
4 45 min Easy bike 1 hr Rest 8 (1:44) 4 (52 min) Rest 1 hr 4 10/8 – 10/14

10/8 – 10/14:
Mon – 45 min spin bike planned. Actual: Rest
Tue -1 hr run planned. Actual: 01:05:57, 4.4 miles, 14’51″/mi, 144BPM, 66°F, Scattered clouds, Wind 8 mph, Humidity 64%.
Wed – Rest planned. Actual: Rest
Th – 1:44 hr run planned. Actual: Rest
Fr – 52 min run planned. Actual: 01:16:16, 6 miles, 12’33″/mi, No HR Monitor, 63°F, Mostly cloudy, Wind 7 mph, Humidity 63%.
Sa – Rest planned. Actual: Rest
Su – 1 hr planned. Actual: Rest

Week 3
10/1 – 10/7:
Mon – 45 min spin bike, GHD situps, leg lifts.
Tue -1 hr run planned. Actual: 00:50:07, 4 miles, 12’31″/mi, No HR Monitor, 86°F, Clear, Wind 6 mph, Humidity 25%.
Wed – Rest planned. Actual: 01:00:09, 3.9 miles, 15’25″/mi, 147BPM, 75°F, Clear, Wind 5 mph, Humidity 57%.
Th – 1.5 hr run planned. Actual: Rest
Fr – 45 min run planned. Actual: Rest
Sa – Rest planned. Actual: Rest
Su – 1 hr planned. Actual: Rest

Notes:
Wed – Morning weight: 138.4 lbs. With fatigue legs from yesterdays run, decided to get a back-to-back run in.

Week 2
9/24 – 9/30:
Mon – 45 min spin bike, lat pulldown, shoulder press, GHD situps, leg lifts.
Tue – Rest
Wed – 01:07:22, 4 miles, 16’45″/mi, 145BPM, 66°F, Clear, Wind 7 mph, Humidity 64%
Th – Rest
Fr – 01:00:10, 4.3 miles, 13’52″/mi, 160BPM, 57°F, Cloudy, Wind 4 mph, Humidity 94%
Sa – Rest
Su – Rest

Week 1
9/17 – 9/23:
Mon – 01:00:01, 4.5 miles, 13’20″/mi, 157BPM, 63°F, Scattered Clouds, Wind 8 mph, Humidity 63%
Tue – Rest.
Wed – Rest.
Thu – Flubbbed.
Fri – Rest.

Notes:
Thur- Planned run. Actual skip for work/fan med appt.
Fri- Morning weight: 139.6lbs. Finally cracked 140. 🙂

Double Marathon Plan

My Double Marathon Plan

Update 12/19: Will be pushing out a double marathon for early 2013 instead of end of 2012 to allow for more training.

Week M T W Th F S Su Week Week of
1 1 hr Rest Rest 5 (1:05) 2.5 (30 min) 1 hr Rest 1 9/17 – 9/23
2 45 min Easy bike 1 hr Rest 6 (1:18) 3 (39 min) Rest 1 hr 2 9/24 – 9/30
3 45 min Easy bike 1 hr Rest 7 (1:31) 3.5 (45 min) Rest 1 hr 3 10/1 – 10/7
4 45 min Easy bike 1 hr Rest 8 (1:44) 4 (52 min) Rest 1 hr 4 10/8 – 10/14
5 45 min Easy bike 1 hr Rest 9 (1:57) 4.5 (58 min) Rest 1 hr 5 10/15 – 10/21
6 45 min Easy bike 1 hr Rest 10 (2:10) 5 (1:05) Rest 1 hr 6 10/22 – 10/28
7 45 min Easy bike 1 hr Rest 12 (2:36) 6 (1:18) Rest 1 hr 7 10/29 – 11/4
8 45 min Easy bike 1 hr 1hr Rest Vacation Vacation Vacation 8 11/5 – 11/11
9 Vacation Vacation Vacation Vacation Vacation Vacation Rest 9 11/12 – 11/18
10 14 (3:02) 7 (1:31) Rest Holiday Holiday Rest 1 hr 10 11/19 – 11/25
11 45 min Easy bike 1 hr Rest 16 (3:28) 8 (1:44) Rest 1 hr 11 11/26 – 12/2
12 45 min Easy bike 1 hr Rest 18 (3:54) 9 (1:57) Rest 1 hr 12 12/3 – 12/9
13 45 min Easy bike 1 hr Rest 20 (4:20) 10 (2:10) Rest 1 hr 13 12/10 – 12/16
14 1 hr Rest 1 hr Rest Rest Rest Rest 14 12/17 – 12/23
15 Holiday Holiday Rest 26.2 26.2 Rest Rest 15 12/24 – 12/30

Ru’s 50k Plan

Ru’s 50k Plan
————-
Month 1
————-
Feb 27
Week 1 will be our model for training and recovery.

Monday – Rest
Tuesday – 1 hour run
Wednesday – 1 hour run
Thursday – Rest
Friday – 1 hour run
Saturday – 1½ hour run
Sunday – Rest

Notice that I am allowing 2 rest days after my Saturday long run.
Notice that I have factored at least 2 rest days in each week.

Mar 5
Week 2
Maintain 3 days of 1 hour runs, add 10 minutes to the Saturday long run.

Mar 12
Week 3
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – 1 hour run
Thursday – Rest
Friday – 1 hour run
Saturday – 1 hour 50 minutes
Sunday – Rest

Mar 19
Week 4
Monday – Rest
Tuesday – 30 minute run
Wednesday – 45 minute run
Thursday – 30 minute run
Friday – Rest
Saturday – 1 hour 15 minutes
Sunday – Rest

————-
Month 2
————-
Mar 26
Week 1
Same as Week 1 of Month 1

Apr 2
Week 2
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour run
Friday – 30 minute run
Saturday – 2 hour run
Sunday – Rest

Apr 9
Week 3
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour run
Friday – 1 hour run
Saturday – 2 hour 20 min run
Sunday – Rest

Apr 16
Week 4
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour 30 minute run
Friday – 35 minute run
Saturday – 2 hour 50 min run
Sunday – Rest

————-
Month 3
————-
Apr 23
Week 1
Same as Week 2 of Month 1

Apr 30
Week 2
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour run in the morning, 1 hour run in the evening
Friday – Rest
Saturday – 3 hour 10 minute run
Sunday – Rest

May 7
Week 3
Monday – Rest
Tuesday – 1 hour 30 minutes
Wednesday – 1 hour 30 minutes
Thursday – 1 hour 30 minutes
Friday – Rest
Saturday – 3 hour 30 minute run
Sunday – Rest

May 14
Week 4
Monday – Rest
Tuesday – 1 hour in morning, 1 hour in the evening
Wednesday – 1 hour in the morning, 1 hour in the evening
Thursday – 1 hour in the morning, 1 hour in the evening
Friday – Rest
Saturday – 3 hour 30 minute run
Sunday – Rest

————————–
Month 4 TAPER & 50K
————————–

May 22 @30 mins only
May 24 @30 mins only
May 28 Monday 50k

The 8-9 days before the race should consist of no more than 3 days running with no more than 30 minutes each run.

NUTRITION

Nutrition is as important as the training, often overlooked and underestimated.

1. Take in 16 ounces of fluid for every hour of running.

2. For every run that lasts longer than 90 minutes, replace electrolytes with a sports drink such as Hammer Nutrition’s HEED. Be sure to avoid drinks with high fructose corn syrup and other simple sugars. Hammer’s Endurolyte Electrolyte Replacement Capsules are also a quick way to replace electrolytes on your runs.

Borrowed from http://blog.rockcreek.com/archives/make-the-rockcreek-stumpjump-your-first-50k.html

Rock/Creek StumpJump – 50k plan

Make the Rock/Creek StumpJump your first 50k » Rock/Creek Chronicle, covering outdoor clothing, outdoor gear and equipment..