Trail Running by Jeff Galloway

Author:Jeff Galloway
Language: eng
Format: epub
ISBN: 9781782553526
Publisher: Meyer & Meyer Sport
Published: 2014-03-17T04:00:00+00:00

50 kilometer to 100 mile weekend training schedule

Goal: To finish in the upright position

Strategy:

• Two maintenance runs during the week with a longer one on the weekend

• Every two to four weeks, a series of workouts are done throughout the weekend, as noted next

• Rest between segments: four hours only

• Walk as much as desired; even walking the entire distance will bestow the endurance of the distance

• When tired, walk gently, take extra breaks as needed, and try to complete the distance assigned

Three-day training week:

Tuesday: 30-40 minutes

Thursday: 30-40 minutes

Weekend: Listed next

Note: Prior to starting this program, gradually increase the distance of the weekend workouts to the following (it is okay to walk the entire distance if desired) :

For 50 kilometers: 2 miles, 2 miles

For 50 miles: 3 miles, 3 miles

For 100 kilometers: 2 miles, 3 miles, 2 miles

For 100 miles: 3 miles, 4.5 miles, 4.5 miles, 3 miles

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