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. The mileage is typically 25 - 30% of your weekly total.
A run done at an easy pace that is relaxing and fun. The importance of recovery is also to allow your body to perform its best on the other training days. A.K.A. an Easy Run.
This is extremely important to incorporate to help the stress the body takes on running trails. The downhills can be punishing to the weak. Weights, Core Exercises, Cross-Fit, and yoga can make a impact and contribute to your success.
A Swedish term, this is a fun way to integrate speed-work into your routine. During an easy run, pick a tree or sign, then increase your pace. These can be random and informal.
Runners currently averaging 10 - 15 miles a week are good candidates for this schedule.
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. In the final two weeks prior to the race, plan to taper...reduce workout duration and increase the intensity in speed.
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. Learn to pace yourself on the trails. It is OK to hike the uphill sections...you will save yourself in the long run. Begin to consider your hydration and other equipment needs as the runs get longer. Bring a map too!