I did some research and based on that put together a training plan for my wife and me to get ready for the 50k Cowtown in February.
Originally I had found a 50k plan online, but after further consideration I felt the weekly increases of more than 10% and lack of rest-week might increase the injury risk too much for us.
Some elements of the plan I found I took over:
- longest run 24 miles
- running 5days a week
- mileage peak at 57
- weekly mileage of the last 4weeks
Other key-elements for us are:
- Monday and Friday non running
- Wednesday 3 to 4 mile run (after swim in Loyd Park)
- Long run Sat/Sun (though I would consider the days interchangeable)
- 4week cycle (every 4th week is a rest week)
- 13.1 run on 2/3/12
- 3.1 run on 02/23/12
- Monday and Wednesday are swim days, possibly one weekend day
- Biking is not planned, might be sprinkled in as desired
About us:
- started running in June 2011 (back then we could not run 1mile)
- Finished 4 Half Marathons this year, some tris and other races
- both have BMI in normal range (normal weight)
My points of question:
- A factored a 20% drop in weekly mileage for the rest week, is that a good value?
- Is 24 for longest run truly sufficient?
- Is weekly mileage peak of 57 sufficient?
Goals are:
- Finish 50k in under 7hours
Any feedback is welcome!
Week of | MO | TU | WE | TH | FR | SA | SU | Week end | Miles In Week |
2/18/2013 | 4 | 2 | 3 | 0 | | 3.1 | 31.1 | 2/24/2013 | 43.2 |
2/11/2013 | | 10 | 4 | 6 | | 10 | 8 | 2/17/2013 | 38 |
2/4/2013 | | 10 | 4 | 8 | | 24 | 10 | 2/10/2013 | 56 |
1/28/2013 | | 10 | 4 | 8 | | 22 | 13.1 | 2/3/2013 | 57.1 |
1/21/2013 | | 8 | 4 | 10 | | 22 | 10 | 1/27/2013 | 54 |
1/14/2013 | | 6 | 4 | 6 | | 17 | 8 | 1/20/2013 | 41 |
1/7/2013 | | 9 | 4 | 8 | | 20 | 10 | 1/13/2013 | 51 |
12/31/2012 | | 8 | 4 | 8 | | 18 | 10 | 1/6/2013 | 48 |
12/24/2012 | | 8 | 4 | 8 | | 16 | 9 | 12/30/2012 | 45 |
12/17/2012 | | 5 | 3 | 5 | | 13 | 8 | 12/23/2012 | 34 |
12/10/2012 | | 7 | 3 | 7 | | 15 | 10 | 12/16/2012 | 42 |
12/3/2012 | | 7 | 3 | 7 | | 14 | 9 | 12/9/2012 | 40 |
11/26/2012 | | 7 | 3 | 7 | | 13 | 8 | 12/2/2012 | 38 |
11/19/2012 | | 5 | 3 | 5 | | 10 | 6 | 11/25/2012 | 29 |
11/12/2012 | | 6 | 3 | 6 | | 12 | 9 | 11/18/2012 | 36 |
11/5/2012 | | 6 | 3 | 6 | | 12 | 7 | 11/11/2012 | 34 |
10/29/2012 | | 6 | 3 | 6 | | 12 | 5 | 11/4/2012 | 32 |
10/22/2012 | | 4 | 3 | 4 | | 9 | 4 | 10/28/2012 | 24 |
10/15/2012 | | 6 | 3 | 6 | | 10 | 5 | 10/21/2012 | 30 |
10/8/2012 | | | 3.12 | 6.2 | | 5.54 | 13.04 | 10/14/2012 | 27.9 |
10/1/2012 | | 6.23 | | 4.07 | | 3.45 | 13.1 | 10/7/2012 | 26.85 |
Attachments
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50k train -shared.xlsx (27KB - 10 downloads)