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