50K Training Program

Congratulations on signing up for the 2017 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

Happy trails!
Ryne (Montrail Team Member, 2008 – 50k Winner)

RUN FOR THE TOAD 50K TRAINING PROGRAM
WEEKMONTUESWEDTHUFRISATSUNWEEK
1Off6km slow7km steady5km slowOff14km LSD5km slow37km
2Off7km slow7km steady5km slowOff17km LSD5km slow41km
3Off7km slow7km steady6km slowOff20km LSD5km slow45km
4Off8km tempo7km steady6km slowOff14km LSD7km slow42km
5Off8km steady8km steady7km slowOff22km LSD6km slow51km
6Off7km slow8km steady7km slowOff25km LSD6km slow53km
7Off6km slow3 x hill repeatsOffOff16km LSD8km slow39km
8Off6km steady4 x hill repeats5km slowOff28km LSD5km slow55km
9Off7km steady5 x hill repeats5km slowOff30km LSD6km slow59km
10Off6km slow3 x 1 mile speedOffOff22km LSD8km slow47km
11Off7km steady3 x 1000m speed5km slowOff30km LSD6km slow57km
12Off7km steady5 x 800m speed5km slowOff34km LSDOff56km
13Off8km steady8km steady7km slowOff38km LSDOff61km
14Off10km slow8km steady7km slowOff22km LSD7km slow54km
15Off8km slow8km steady7km slowOff18km LSD8km slow49km
16Off8km steady6km slowOff3km slow50km Race!3km walk70km
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.

Download Training Program in MS Excel format