Suggested weekly training plans are linked below. There is a range so run how you feel - don't feel like you have to hit the max amount every time. If the body is feeling a bit run down or some nagging aches, then take it easy and stay in the lower end of things. For those of you who wish to do some sort of speed work during the week I would suggest Tuesday or Thursday as the ideal day if you plan to join us Wednesday night, otherwise any of those three days would be good. I would not suggest Monday as coming off of the weekend your body might be a bit beat up and Friday is right before we hit the high mileage for the week so I wouldn't tax the body that close to the long stuff. Various tempo, progressive and interval type of workouts would be great, or pace specific type of workouts.
50K Distance Project
During the week (Mon-Fri) I have listed the suggested mileage, then below that have 3 different time ranges that are based off of the most common mile pace we might see. You are not tied to those set paces! If you are someone who wishes to run a bit faster, do so within reason. The slowest pace listed is a 15:00 / mile which for the 1st loop of the 50K race the cut-off is a 15:05/mi pace....so this is simply a guide that at the MINIMUM we want to be comfortable at holding this pace. If we are someone that is on the bubble of that, we will want to mix in some pace specific runs at this effort to get used to.
Wednesday's are simply based on if you were running the L&C night runs, so the 3-8 mile range or roughly 60-90 minutes worth out there.
Saturday's will be based on mileage but I did include the time based on the three paces listed to give an idea of how long to expect if you hold said pace.
Sunday's are our minute based runs and I listed the estimated mileage you might cover if you were to hold said pace the entire time - these will not be exact distances (trail conditions and weather will be a factor) but gives you a rough idea of what to expect.
13.1M Rock Runners
10K Rock Runners