Leadville Training Plan

As I try to keep my 2013 resolutions, I�ve devised a working Leadville 100 training plan that I think is super solid and will get me to the starting line in awesome shape and good health. This plan takes into account the fact that I�m one of those runners who seem to get in good shape fast and then go stale, leading to injury in the final weeks of training. So the key is a gradual build-up that incorporates strength training and as much climbing as possible. Here�s the plan and I welcome feedback:

February � March

• Reduced volume � hold weekly running mileage to 40-55
• Cross-train on the bike when possible
• Consider a fast road � marathon
• Keep up with good intensity � weekly intervals and tempo runs to stay sharp and strong
• 2-3 weight training sessions per week, focusing on quads, hamstrings, glutes, hips and core. Weight sessions should be on intensity days so to avoid undermining rest/recovery days.
• At least one big climb on a trail per week
• When possible, keep long runs to 2 hours or less. If a run goes longer (like if I�m running with Team CRUD), be sure to fully recover from it.
• Planned recovery days

April-May

• Gradually increase weekly mileage to 60-75, incorporating some 2-a-days
• Continued weekly intensity
• Cross-train on the bike when possible
• Light, short barefoot running on a flat, grassy field to build foot strength
• 1-2 big climbs on a trail per week
• Extend long runs to 2-4 hours
• Consider a trail � marathon (Mount Carbon) and/or 50K (Cheyenne Mountain or Greenland Trail)
• Continue with weight training, reducing sessions to 2 per week while still doing intense core work
• Planned recovery days

June

• Weekly mileage mostly in the 80-90 zone. 1 week of 100+ miles
• Train on the Leadville 100 course (at least 1 Hope Pass double-crossing and practice on all other parts of the course)
• Continued weekly intensity (adjust where needed)
• Ideally 2 big mountain climbs per week
• Stair climbing during lunch
• 2-3 long runs of 4-6 hours (ideally on the Leadville course--see above bullet point)
• Consider a 50K training race like the Golden Gate Dirty Thirty
• 1-2 light weight sessions per week while still doing intense core work
• Planned recovery days

July

• 2 weeks of 100+ miles
• Train on the Leadville 100 course (1-2 Hope Pass double-crossings)
• Continued weekly intensity (adjust where needed)
• Ideally 2-3 big climbs per week
• 2-3 long runs of 4-6 hours (as much as possible on the Leadville course--see above bullet)
• Stair climbing during lunch
• 1 light weight session per week while still doing intense core work
• Planned recovery days
• Start taper the week of July 29-August 4

August

• Annual Leadville night run
• Taper
• Race!