Runners currently averaging 25 - 30 miles a week are good candidates for this schedule.
Weekly Workout Routine
ENDURANCE 1 DAY/WEEK
The "long day" is why you are here and what our routes are about. This should also be the "fun day" to discover the wilderness areas near your doorstep. They are also the most important days to train your body and learn how far you can push it.
STRENGTH 1-2 DAYS/WEEK
This is extremely important to incorporate to help the stress the body takes on running trails. The downhills can be punishing to the weak. Core Exercises, Cross-Fit, local gyms, and yoga can make a impact and contribute to your success.
SKILLS 1 DAY/WEEK
Hill Repeats, intervals, tempo runs, to let your body know what inner speedster is in your mind. Running long trails all the time makes "Jack/Jill" a slow boy/girl. Adding this element to your training will help break you into the next level.
RECOVERY 2 DAYS/WEEK
Easy runs or any activity that offers a low stress cross training styled exercise to give your body (and mind) a needed break. Consider a total day off too! The importance of recovery is to allow your body to perform its best on the other training days.
REST 1 DAY/WEEK
ENDURANCE ROUTES: WEEK 1 - 6
Routes focus on your build-up phase of your training and are all located in the Marin Headlands. Trails offer wide open terrain, great views, and easier navigation (Bring a Map). Learn to pace yourself on the trails. It is OK to hike the uphill sections...you will save yourself in the long run.
Routes enter into Mt Tam and the MMWD which bring you deeper into the wilderness and some real trail treasures. This is the phase were the routes get longer and you will need to mentally and physically learn how to handle the extended time on the trails. Follow-up this Endurance Run with "back-to back" recovery run on the trails beginning week 12 and continuing thru week 14.
Routes range throughout the Marin territory. Here is the final stretch! Start with the longest of the training weeks then gradually shift into taper mode, where the runs become shorter but the focus should be picking up the pace. Consider running a "Training Race" of 30 - 50K during one of these weeks to experiment with your pre-race planning.