Congratulations on signing up for the 2016 Run for the Toad 50km. You will be joining 1250 other hearty souls on a magnificent trail running experience!
If this is your first introduction to trail running this is a perfect course for you. The trail is very well groomed and offers some great scenic vistas of the surrounding forest and countryside. Where possible I would certainly recommend getting some of your training done on a trail if you are coming from a road running background. While not all training is necessary to do on trail it will certainly make things go smoother race day by doing some.
The course offers very few flat sections, and at the same time very few extended climbs. The course is very rolling and the longest climb shouldn’t take you much longer than 90 seconds. The exciting part of the course is what didn’t seem like a hill on loop one or two becomes a mountain on loop 3 and 4! About 60% of the course is shaded and there are some exposed sections in the grassy meadows. Weather has come in all forms at the Run for the Toad from snow and hail to gorgeous 70F sun. Aid stations are ample on the course as well. If you use a run/walk program based on time I recommend scrapping that and doing what the course allows.
I hope you enjoy not only the event itself but the training to prep yourself for the event! It certainly will be a memorable experience
Ryne (Montrail Team Member, 2008 – 50k Winner)
|RUN FOR THE TOAD 50K TRAINING PROGRAM|
|1||Off||6km slow||7km steady||5km slow||Off||14km LSD||5km slow||37km|
|2||Off||7km slow||7km steady||5km slow||Off||17km LSD||5km slow||41km|
|3||Off||7km slow||7km steady||6km slow||Off||20km LSD||5km slow||45km|
|4||Off||8km tempo||7km steady||6km slow||Off||14km LSD||7km slow||42km|
|5||Off||8km steady||8km steady||7km slow||Off||22km LSD||6km slow||51km|
|6||Off||7km slow||8km steady||7km slow||Off||25km LSD||6km slow||53km|
|7||Off||6km slow||3 x hill repeats||Off||Off||16km LSD||8km slow||39km|
|8||Off||6km steady||4 x hill repeats||5km slow||Off||28km LSD||5km slow||55km|
|9||Off||7km steady||5 x hill repeats||5km slow||Off||30km LSD||6km slow||59km|
|10||Off||6km slow||3 x 1 mile speed||Off||Off||22km LSD||8km slow||47km|
|11||Off||7km steady||3 x 1000m speed||5km slow||Off||30km LSD||6km slow||57km|
|12||Off||7km steady||5 x 800m speed||5km slow||Off||34km LSD||Off||56km|
|13||Off||8km steady||8km steady||7km slow||Off||38km LSD||Off||61km|
|14||Off||10km slow||8km steady||7km slow||Off||22km LSD||7km slow||54km|
|15||Off||8km slow||8km steady||7km slow||Off||18km LSD||8km slow||49km|
|16||Off||8km steady||6km slow||Off||3km slow||50km Race!||3km walk||70km|
|Hill workouts have a 3k warm up and cool down jog. Recovery between hills should be 60-90 seconds. Length of hill should be between 500-800 meters and run at 10k race pace|
|Repeats of 1 mile should have 90 seconds rest between intervals, 1/2 mile intervals 60 seconds rest.|