American River 50

Race: American River 50

My training plan for my first ultra and first 50 miler!  

The details of my plan for AR50 are posted here.

AR50 Plan

Basic Weekly Goals:

  • At least 1 double day
  • One medium long weekday run
  • Back to back long runs
  • Long trail run

Onto the details!

Week 1 (12/5) 
Monday: rest
Tuesday: 6 miles @ 9:10
Wednesday: 8 miles @ 9:09
Thursday: 8.9 miles @ 9:00
Friday: 5 miles @ 9:19
Saturday: 10 mile run rest 
Sunday: 14 miles @ 8:57
Total: 42.4 miles

Week 2 (12/12)
Monday: 5 miles @ 9:25 
Tuesday: double – 8.8 miles @ 9:12/3.1 miles @ 9:21
Wednesday: 7.5 trail miles @ 9:32
Thursday: 7.1 miles @ 8:54 avg
Friday: 10 miles @ 9:14
Saturday: 16 miles @ 9:41
Sunday: rest
Total: 57.5 miles

Week 3 (12/19) 
Monday: rest
Tuesday: 6 miles @ 9:16
Wednesday: 6 miles @ 9:12
Thursday: double – 8.8 miles @ 9:13/4.2 miles @ 9:55
Friday: 12 miles @ 9:12
Saturday: 18 miles (12 trail) @ 10:07
Sunday: 4 trail miles @ 10:47
Total: 59.0 miles

Week 4 (12/26)cutback/vacation week
Monday: rest
Tuesday: rest
Wednesday: 6.5 trail miles in Tahoe @ 13:46
Thursday: 6.0 trail miles in Tahoe @ 13:43
Friday: rest
Saturday: 13.1 trail race @ 10:44
Sunday: 13.1 trail race @ 10:20
Total: 38.7 miles

Week 5 (1/2)
Monday: rest
Tuesday: 8 miles @ 8:54
Wednesday: 11 miles @ 9:01
Thursday: 8 miles @ 9:01
Friday: 6 miles @ 9:16
Saturday: 22 mile trail race @ 12:08
Sunday: 8.5 trail miles @ 11:52
Total: 63.5 miles

Week 6 (1/9)
Monday: rest
Tuesday: 7.9 miles @ 9:29
Wednesday: 7 miles @ 9:26
Thursday: double – 8 miles @ 8:48/4.3 miles @ 9:33
Friday: 6 miles @ 9:32
Saturday: 21.0 trail/road miles @ 9:49
Sunday: 14.0 miles @ 9:27
Total: 68.2 miles

Week 7 (1/16)
Monday: rest
Tuesday: 8 mile run rest
Wednesday: 8.0 miles @ 9:32
Thursday: 10.0 miles @ 8:51
Friday: 6.0 miles @ 9:15
Saturday: 23.0 miles @ 9:35
Sunday: 13.4 trail miles @ 12:06
Total: 60.4 miles

Week 8 (1/23)
Monday: rest
Tuesday: 9.8 miles @ 9:26 
Wednesday: 8.0 miles @ 9:32
Thursday: 8.8 miles @ 9:13
Friday: 12.0 miles @ 9:14
Saturday: 14.3 trail miles @ 11:19
Sunday: 2.4 miles @ 9:23
Total: 55.3 miles

Week 9 (1/30)
Monday: rest
Tuesday: 11.0 miles @ 9:16 
Wednesday: 8.4 miles @ 9:23
Thursday: 7.3 miles @ 9:02
Friday: 24.0 trail/road miles @ 9:56
Saturday: 18.0 trail miles @ 11:19
Sunday: 6.3 miles @ 9:48 
Total: 75.0 miles

Week 10 (2/6) 
Monday: rest
Tuesday: am – 7.9 miles @ 9:27, pm – 4.1 miles @ 9:34
Wednesday: 11.3 miles @ 9:07
Thursday: 7.0 miles @ 9:29
Friday: 20.1 road/trail miles @ 10:13
Saturday: Golden Gate Trail Marathon 26.2 miles @ 12:24
Sunday: 5 miles @ 9:58 
Total: 81.6 miles

Week 11 (2/13) 
Monday: rest
Tuesday: am – 6.4 miles @ 9:01, pm – 5.1 miles @ 9:55
Wednesday: 11.0 miles @ 9:37
Thursday: 7.2 miles @ 9:11
Friday: 28 trail miles @ 12:18
Saturday: 21 miles @ 9:42
Sunday: 6.3 miles @ 9:17
Total: 85.0 miles

Week 12 (2/20) 
Monday: rest
Tuesday: 6.6 miles @ 9:27
Wednesday: 11.0 miles @ 9:35
Thursday: 8.7 miles @ 9:11
Friday: 12.0 miles @ 9:25
Saturday: ITR Lake Chabot 30k – 18.4 miles @ 10:11
Sunday: 10.6 trail miles @ 19:48 
Total: 67.2 miles

Week 13 (2/27) 
Monday: rest
Tuesday: 7.0 miles @ 9:20
Wednesday: 11.0 miles @ 9:03
Thursday: am – 10.1 miles @ 9:09, pm – 4.8 miles @ 10:31 
Friday: 6.1 miles @ 9:36
Saturday: 24.7 trail/road miles @ 10:09
Sunday: Napa Marathon 26.4 miles @ 9:45
Total: 90.1 miles

Week 14 (3/5) 
Monday: rest
Tuesday: am – 8 miles @ 9:16, pm – 3.5 miles @ 9:40
Wednesday: 11.1 miles @ 9:31
Thursday: 9.6 miles @ 9:37
Friday: 6 miles @ 9:46
Saturday: Way Too Cool 50k – 31.1 miles @ 11:18
Sunday: 23.0 miles @ 10:15 
Total: 92.2 miles

Week 15 (3/12) 
Monday: rest
Tuesday: am – 7 miles @ 9:27, pm – 6.1 miles @ 9:50
Wednesday: 12 miles @ 9:50
Thursday: 7.4 miles @ 9:38
Friday: 10.0 miles @ 9:38
Saturday: 32 trail miles @ 13:13
Sunday: 11.0 miles @ 10:19 
Total: 85.8 miles

Week 16 (3/19) 
Monday: rest
Tuesday: 6.4 miles @ 9:43
Wednesday: 11.2 miles @ 9:34
Thursday: am – 3.4 miles @ 9:12, pm – 6.3 miles @ 9:30
Friday: 12 miles @ 9:26
Saturday: 18.2 miles @ 9:54
Sunday: 5.0 miles @ 9:38
Total: 62.6 miles

Week 17 (3/26) 
Monday: rest
Tuesday: 7.8 miles @ 9:16
Wednesday: 5.1 miles @ 9:40
Thursday: 7.0 miles @ 9:22
Friday: 7.0 trail miles @ 11:19
Saturday: 13.0 miles @ 9:33
Sunday:  5.1 miles @ 9:40
Total: 44.9 miles

Week 18 (4/2)Race Week!
Monday: rest
Tuesday: 6.4 miles @ 9:33
Wednesday: 5.0 miles @ 9:29
Thursday: 4.3 miles @ 9:24
Friday: rest
Saturday: American River 50!  50.2 miles @ 12:19
Sunday:  rest
Total: 65.7 miles