50K Training Plan and Route Guide: Marin

The following schedule is suited for runners currently averaging 15 to 20 miles per week. Finding a running group to train with and/or a coaching is recommended to refine your personal needs.

WEEK 2

real viagra Base Build

Tuesday

http://buy-generic-clomid.com/ Strength: 30 - 40 Minutes

Thursday

Strength 30 Minutes / XT 30Minutes

Friday

Rest

Saturday

8+ Mile

See Map

Sunday

30 Minute XT or Rest

WEEK 3

Base Build

Monday

Easy Run - 6 Miles

Tuesday

Strength Train: 30 Minutes

Wednesday

Easy Run 7 Miles

Thursday

Strength 30 Minutes / XT 30Minutes

Friday

Rest Day

Saturday

10M+

See Map

Sunday

30 Minute XT or Rest

WEEK 4

Base Build

Monday

Easy Run 6 Miles

Tuesday

Strength Train: 60 Minutes

Wednesday

Easy Run 6 Miles

Thursday

Strength Train / XT 30 Minutes

Sunday

45 Minute XT or Rest

WEEK 5

Build Up

Monday

Easy Run 5 Miles

Tuesday

Strength Train: 45 Min / XT or Easy Run 30 Min

Wednesday

Tempo Run 5 Miles with hills (@ 80%)

Thursday

Strength Train: 45 Min / XT or Easy Run 30 Min

Sunday

Hike or XT 30 Minutes

WEEK 6

Build Up

Monday

Easy Run 5 Miles

Tuesday

Strength Train: 45 Min / XT or Easy Run 30 Min

Wednesday

Tempo Run 5 Miles with hills (@ 80%) plus 2x 1 Minute Hill Repeats

Thursday

Strength Train: 45 Min / XT or Easy Run 30 Min

Sunday

Hike or XT 30 Minutes

WEEK 7

Build Up

Monday

Easy Run 5 Miles

Tuesday

Strength Train: 45 Min / XT or Easy Run 30 Min

Wednesday

Tempo Run 5 Miles with hills (@ 80%) plus 3x 1 Minute Hill Repeats

Thursday

Strength Train: 45 Min / XT or Easy Run 30 Min

Sunday

Hike or XT 30 Minutes

WEEK 8

Build Up

Monday

Easy Run 5 Miles

Tuesday

Strength Train: 45 Min / XT or Easy Run 30 Min

Wednesday

Tempo Run 5 Miles with hills (@ 80%) plus 4x 1 Minute Hill Repeats

Thursday

Strength Train: 45 Min / XT or Easy Run 30 Min

Friday

Rest up for big run

Sunday

Hike or XT 30 Minutes

WEEK 9

Build Up

Monday

Easy Run 5 Miles

Tuesday

Strength Train: 45 Min / XT or Easy Run 30 Min

Wednesday

Tempo Run 5 Miles with hills (@ 80%)

Thursday

Strength Train: 45 Min / XT or Easy Run 30 Min

Sunday

Hike or XT 30 Minutes

WEEK 10

Build Up

Monday

Easy Run 5 Miles

Tuesday

Strength Train: 45 Min / XT or Easy Run 30 Min

Wednesday

Tempo Run 5 Miles with hills (@ 80%) plus 4x 1 Minute Hill Repeats

Thursday

Strength Train: 45 Min / XT or Easy Run 30 Min

Sunday

Hike or XT 30 Minutes

WEEK 11

Build Up

Monday

Easy Run 5 Miles

Tuesday

Strength Train: 45 Min / XT or Easy Run 30 Min

Wednesday

Tempo Run 5 Miles with hills (@ 80%) Plus 4X 1 Minute Hill Repeats

Thursday

Strength Train: 45 Min / XT or Easy Run 30 Min

Sunday

Hike or XT 30 Minutes

WEEK 12

Build Up

Monday

Easy Run 5 Miles

Tuesday

Strength Train: 45 Min / XT or Easy Run 30 Min

Wednesday

Easy Run 4 Miles

Thursday

Strength Train: 45 Min / XT or Easy Run 30 Min

Sunday

Back-to-Back 3+ Mile

See Map

WEEK 13

Build Up

Monday

Easy Run 5 Miles

Tuesday

Strength Train: 45 Min / XT or Easy Run 30 Min

Wednesday

Tempo Run 5 Miles with hills (@ 80%) Plus 6X 1 Minute Hill Repeats

Thursday

Strength Train: 45 Min / XT or Easy Run 30 Min

Sunday

Back-to-Back 4+ Mile

See Map

WEEK 14

Build Up

Monday

Easy Run 5 Miles

Tuesday

Strength Train: 45 Min / XT or Easy Run 30 Min

Wednesday

Tempo Run 5 Miles with hills (@ 80%) Plus 6X 1 Minute Hill Repeats

Thursday

Strength Train: 45 Min / XT or Easy Run 30 Min

Sunday

Back-to-Back 5+ Mile

See Map

Tuesday

Strength Train: 30 Min / XT or Easy Run 20 Min

Wednesday

Tempo Run 6-7 Miles with hills (@ 80%)

Thursday

Strength Train: 30 Min / XT or Easy Run 20 Min

Sunday

XT 30 Minutes or Hike

Tuesday

Strength Train: 30 Min / XT or Easy Run 20 Min

Wednesday

Tempo Run 6-7 Miles with hills (@ 80%)

Thursday

Strength Train: 30 Min / XT or Easy Run 20 Min

Sunday

XT 30 Minutes or Hike

Tuesday

Strength Train: 30 Min / XT or Easy Run 20 Min

Wednesday

Easy Run: 3 - 4 Miles

Thursday

Rest or 2 -3 Mile Easy Run

Sunday

XT 30 Minutes or Hike

Tuesday

Strength Train: 30 Min / XT or Easy Run 20 Min

Wednesday

Easy Run: 3 - 4 Miles

Thursday

Rest or 2 -3 Mile Easy Run