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Endurance Training Sample Week

Adam Hodges | November 28, 2022

Guide to Creating Your Training Plan Schedule Your Training Weeks Endurance Training Sample Week

Here is a sample endurance training week based on the previous lesson’s training plan demo:

Sample Training Week

The training week consists of just under 7 hours of training, including an optional 20-minute recovery run that could be replaced with a day off, recovery walk, or yoga if further recovery is needed.

The focus here is on training volume, rather than intensity. There are back-to-back long runs scheduled on the weekend with the first of those being the longer one. During that first one, I would also want to run on a route with a similar vertical change profile to the one for the race.

During the week, there are two workouts that integrate some sub-LT aerobic tempo work. If I am feeling too fatigued going into one of these tempo runs; then I could nix the tempo and turn it into either a regular endurance run or a shorter recovery run.

I noted in the training plan for this endurance training phase that I want to target long runs with vertical profiles similar to the race and work on dialing in my race nutrition.

To compare training routes with the vertical change found in a race route, use this formula:

(vertical gain + vertical loss) / total miles = elevation change per mile

For example, let’s say I’m targeting a 50K race with 8,200 vertical gain and the same vertical loss since it starts and ends in the same place. I plug those numbers into the formula:

(8,200 ft + 8,200 ft) / 31 miles = 529 ft vertical change per mile

This is the vertical change — including both up and down — per mile. I want to try to mimic this vertical change per mile on at least one of my long runs each week during this training phase.

During these long runs, I should also be practicing with the nutrition and hydration plan I want to use during the race. This will allow me to find out what works and what doesn’t work, so I can make adjustments and dial in my nutrition plan well before the race.

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About Adam Hodges

Adam Hodges, PhD, is a trail runner, mountain endurance athlete, and coach with credentials from the United Endurance Sports Coaching Academy (UESCA), USA Triathlon (USAT), and the American College of Sports Medicine (ACSM). In addition to coaching multisport athletes, he has coached high school cross country and track runners in California and masters swimmers in Colorado and California. As a USAT All-American triathlete, he has competed in the ITU World Triathlon Championships, the ITU World Duathlon Championships, and the Ironman World Championships in Hawaii. As a masters runner, he has won a series title in the XTERRA SoCal Trail Series. His current pursuits include trail running, climbing, mountaineering, skimo, and cross-country skiing. Check out his training plans and courses to help you prepare for you next adventure.

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