Fillable Printable Exercise Training Plan
Fillable Printable Exercise Training Plan
Exercise Training Plan
46 Competitor October 2012
16-WEEK FIRST 50K TRAINING PLAN
MoN. TuE. WEd. ThuRS. FRI. SAT. SuN.
WEEK
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
Off Or easy
swim Or ride
Off Or easy
swim Or ride
Off Or easy
swim Or ride
Off Or easy
swim Or ride
Off Or easy
swim Or ride
Off Or easy
swim Or ride
Off Or easy
swim Or ride
Off Or easy
swim Or ride
Off Or easy
swim Or ride
Off Or easy
swim Or ride
Off Or easy
swim Or ride
Off Or easy
swim Or ride
Off Or easy
swim Or ride
Off Or easy
swim Or ride
Off Or easy
swim Or ride
45-60 min. easy
plus cOre
rOutine
45-60 min. easy
plus cOre
rOutine
45 min.
hilly run
45-60 min. easy
plus cOre
rOutine
45-60 min. easy
plus cOre
rOutine
45-60 min. easy
plus cOre
rOutine
45-60 min. easy
plus cOre
rOutine
45-60 min. easy
plus cOre
rOutine
45-60 min. easy
plus cOre
rOutine
45-60 min. easy
plus cOre
rOutine
45-60 min. easy
plus cOre
rOutine
45-60 min. easy
plus cOre
rOutine
45-60 min. easy
plus cOre
rOutine
45-60 min. easy
plus cOre
rOutine
45-60 min. easy
plus cOre
rOutine
45-60 min. easy
plus cOre
rOutine
45-60 min. easy
hill repeats:
3 x 600m
50 min.
hilly run
hill repeats:
5 x 600m
55 min.
hilly run
hill repeats:
7 x 600m
60 min.
hilly run
hill repeats:
8 x 600m
65 min.
hilly run
hill repeats:
9 x 600m
70 min.
hilly run
hill repeats:
10 x 600m
70 min.
hilly run
hill repeats:
8 x 600m
hill repeats:
5 x 600m
1-hOur easy
1:15 tO 1:30
easy plus cOre
rOutine
1:15 tO 1:30
easy plus cOre
rOutine
1:15 tO 1:30
easy plus cOre
rOutine
1:15 tO 1:30
easy plus cOre
rOutine
1:15 tO 1:30
easy plus cOre
rOutine
1:15 tO 1:30
easy plus cOre
rOutine
1:15 tO 1:30
easy plus cOre
rOutine
1:15 tO 1:30
easy plus cOre
rOutine
1:15 tO 1:30
easy plus cOre
rOutine
1:15 tO 1:30
easy plus cOre
rOutine
1:15 tO 1:30
easy plus cOre
rOutine
1:15 tO 1:30
easy plus cOre
rOutine
1:15 tO 1:30
easy plus cOre
rOutine
1:15 tO 1:30
easy plus cOre
rOutine
1:15 tO 1:30
easy plus cOre
rOutine
Off
Off
Or easy
swim Or jOg
Off Or easy
swim Or jOg
Off Or easy
swim Or jOg
Off Or easy
swim Or jOg
Off Or easy
swim Or jOg
Off Or easy
swim Or jOg
Off Or easy
swim Or jOg
Off Or easy
swim Or jOg
Off Or easy
swim Or jOg
Off Or easy
swim Or jOg
Off Or easy
swim Or jOg
Off Or easy
swim Or jOg
Off Or easy
swim Or jOg
Off Or easy
swim Or jOg
Off Or easy
swim Or jOg
Off
lOng run:
10 miles
lOng run:
12 miles
lOng run:
14 miles
lOng run:
16 miles
lOng run:
18 miles
lOng run:
20 miles
lOng run:
16 miles
lOng run:
22 miles
lOng run:
16 miles
race: cOntrOlled
10-mile Or half-
marathOn race
lOng run:
24 miles
lOng run:
16 miles
lOng run:
26 miles
5k race
cOntrOlled
30 minutes
easy
1-hOur medium
effOrt run
1-hOur medium
effOrt run
1-hOur medium
effOrt run
1-hOur medium
effOrt run
1-hOur medium
effOrt run
1-hOur medium
effOrt run
1-hOur medium
effOrt run
1-hOur medium
effOrt run
1-hOur medium
effOrt run
1-hOur medium
effOrt run
1-hOur medium
effOrt run
1-hOur medium
effOrt run
1-hOur medium
effOrt run
10k-race
cOntrOlled
90-minute run
50k race
GoING LoNGER: uLTRARuNNING
30 minutes
easy
Off Or easy
swim Or ride
ULTRA.indd 46 9/14/12 12:45 PM
