Lafayette,CA 
Today
Sunny skies High 96FLow 59F
  • Temp: 68F
  • Hum: 42%
  • W: 6mph SSE
TUESDAY
Sunny skies
High 91F
Low 55F
WEDNESDAY
Sunny skies
High 74F
Low 54F
THURSDAY
Sunny skies
High 72F
Low 53F
FRIDAY
Sunny skies
High 72F
Low 52F
Run
  • -----
  • 5.00 miles
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Strength
  • 30m
Building (Endurance) / Total Miles: 57–68, Long runs 20–22 and 9–11 miles You have been running strong for a while and this is the last week of this first endurance building phase. If you are waning a bit read Train Your Brain, Q & A #2, here. You can loo

Run
  • -----
  • 7.00 miles
  • -----
15–20 min warm up. SPEED workout—either PYRAMID SPEED workout: 1, 2, 3, 4, 3, 2, 1 with equal recovery. OR 4 x 5 min with 1 min recovery. 15 min cool down. ~6-8 miles. I want you to choose a speed workout that sounds good to you. I’ve suggested either the

Run
  • -----
  • 14.00 miles
  • -----
12–15-mile mid-week long run. You can split this into two runs. 6–8 in the morning and the remainder in the evening.

Strength
  • 30m
Rest from running. Core strength exercises. Do not do anything too crazy with your legs to make you sore or tired for the weekend.

Run
  • -----
  • 5.00 miles
  • -----
5 miles easy with 4 x 100 m strides at end. Easy miles to work out any bugs before your race. Use the strides to visualize how you want to feel when you are finishing tomorrow.

Run
  • -----
  • 31.00 miles
  • -----
50 km training race. Utilize this race to prep for your 50-miler. This is a great opportunity to practice/refresh how you want to move through aid stations, interact with your crew and pace yourself in a race situation. If you are curious about a differen

Run
  • -----
  • 11.00 miles
  • -----
10–12-mile long run easy pace. This is a little longer than a normal shakeout run and if you raced too hard yesterday, this might feel impossible. Give your body a chance, take the time to warm up and see if you can work the kinks out and start to feel be

wieczynski's Training Plan


 September 2016 
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Time
Distance
Time
  • The North Face Endurance Challenge - 50 Mile (Run)
    12/3/2016 Sausalito, California