50K Training, goals, Health & Fitness, Running, Strength Training, Triathlons, Ultra running

Time to Get Serious Again – Marathon, Triathlon & 50K Training

Posted on by Mary Maggee

Race Schedule for Remaining of 2018

  • Midnight Sun Marathon in Tromso, Norway – June 16th
  • Craft Classic Half Marathon – June 23rd (I want a golden spike!)
  • Chelan Man Triathlon – July 21st OR Lake Whatcom Triathlon – July 14th
  • Seafair 8K – July 28th
  • Iron Horse Half Marathon – August 26th
  • Baker Lake 50K – October 6th OR GOAT Run 50K – September 8th (Tentative)

Midnight Sun Marathon Training Plan for June 16th

WEEK MON TUE WED THU FRI SAT SUN
7 Cross 4 m run 7 m run 4 m run Rest 7 m pace 14
8 Cross 4 m run 7 m run 4 m run Rest 7 m run 15
9 Cross 4 m run 5 m run 4 m run Rest Rest Half Marathon
10 Cross 4 m run 8 m run 4 m run Rest 8 m pace 17
11 Cross 5 m run 8 m run 5 m run Rest 8 m run 18
12 Cross 5 m run 5 m run 5 m run Rest 8 m pace 13
13 Cross 5 m run 8 m run 5 m run Rest 5 m pace 20
14 Cross 5 m run 5 m run 5 m run Rest 8 m run 12
15 Cross 5 m run 8 m run 5 m run Rest 5 m pace 20
16 Cross 5 m run 6 m run 5 m run Rest 4 m pace 12
17 Cross 4 m run 5 m run 4 m run Rest 3 m run 8
18 Cross 3 m run 4 m run Rest Rest 2 m run Marathon

 

Triathlon Training Plan

WEEK MON TUE WED THU FRI SAT SUN
1 Strength Run 30 min Bike 45 Strength Swim 20 Run 25 Rest Run 30 min Swim 30 Run 30
2 Strength Bike 30 Run 15 Swim 15 Run 30 Run 30 Strength Rest Run 35 min Swim 30 Bike 30
3 Strength Run 35 min Bike 50 Strength Swim 30 Run 20 Rest Run 40 min Swim 30 Run 45
4 Strength Bike 40 Run 10 Swim 30 Run 15 Run 30 Strength Rest Run 45 min All 3 90 Min
5 Strength Run 40 min Bike 30 Strength Swim 30 Run 25 Rest Run 50 min Swim 30 Run 45
6 Strength Bike 40 Run 15 Swim 15 Run 40 Run 40 Strength Rest Run 55 min Swim 30 Bike 60
7 Strength Run 45 min Bike 40 Strength Swim 30 Run 30 Rest Run 60 min Swim 30 Run 60
8 Strength Bike 30 Run 30 Swim 30 Run 30 Run 30 Rest Rest Triathlon

 

50K Training Plan

Week Of Week Mon Tue Wed Thu Fri Sat Sun Miles
Jul 9 1 CD 0 2 2 2 0 8 6 20
Jul 16 2 CD 0 2 2 4 0 10 6 24
Jul 23 3 CD 0 2 2 4 0 12 8 28
Jul 30 4 0 2 4 6 0 14 8 34
Aug 6 5 0 4 4 6 0 16 10 40
Aug 13 6 0 4 6 6 0 18 10 44
Aug 20 7 0 4 6 8 0 20 10 48
Aug 27 8 CD 0 4 8 6 0 10 8 36
Sep 3 9 0 4 8 8 0 22 10 52
Sep 10 10 0 4 10 8 0 22 10 54
Sep 17 11 0 4 10 8 0 24 10 56
Sep 24 12 CD 0 4 10 6 0 10 8 38
Oct 1 13 4 3 2 0 0 50K ultra 0 55

OR

Week Of Week Mon Tue Wed Thu Fri Sat Sun Miles
Jun 11 1 CD 0 2 2 2 0 8 6 20
Jun 18 2 CD 0 2 2 4 0 10 6 24
Jun 25 3 CD 0 2 2 4 0 12 8 28
Jul 2 4 0 2 4 6 0 14 8 34
Jul 9 5 0 4 4 6 0 16 10 40
Jul 16 6 0 4 6 6 0 18 10 44
Jul 23 7 0 4 6 8 0 20 10 48
Jul 30 8 CD 0 4 8 6 0 10 8 36
Aug 6 9 0 4 8 8 0 22 10 52
Aug 13 10 0 4 10 8 0 22 10 54
Aug 20 11 0 4 10 8 0 24 10 56
Aug 27 12 CD 0 4 10 6 0 10 8 38
Sep 3 13 4 3 2 0 0 50K ultra 0 55

CD = cycle down

 

 

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