25K Training Program

Congratulations on signing up for the 2017 Run for the Toad 25k. 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. 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. The program presented here is designed to prepare the runner "to complete" the event in a time of 2:20 to 3 hours.

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

Run For The Toad 25k Training Program - to complete
WEEKMONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAYTOTAL KMs
June 11 - June 17Off4km steady4km slow3km slowOff7km LSDOff18km
June 18 - June 24Off4km steady4km slow3km slowOff8km LSD4km slow23km
June 24 - July 2Off5km slow4km steady4km slowOff10km LSDOff23km
July 3 - July 9Off6km slow5km slow4km steadyOff7km LSD5km slow27km
July 10 - July 15Off6km slow5km slow4km steadyOff11km LSD4km slow30km
July 16 - July 22Off5km slow5km steady5km slowOff12km LSD5km slow33km
July 23 - July 29Off5km slow3 x hillsOffOff14km LSDOff28km
July 30- Aug 5Off5km slow4 x hills5km slowOff8km LSD6km slow34km
Aug 6 - Aug 12OffOff5 x hills6km slowOff16km LSD5km slow38km
Aug 13 - Aug 19Off7km slow7km tempoOffOff18km LSDOff32km
Aug 20 - Aug 26OffOff3 x 1km speed6km slowOff12km LSD6km slow33km
Aug 27 - Sept 2Off6km slow5 x 800m speed6km slowOff20km LSDOff42km
Sept 3 - Sept 9Off5km steady8 x 400m speed6km slowOff22km LSDOff42km
Sept 10 - Sept 16Off6km slow7km tempo5km slowOff14km LSD5km slow37km
Sept 17 - Sept 23Off6km steady7km slow5km steadyOff10km LSD6km slow34km
Sept 24 - Sept 30Off6km slow7km steadyOff3km slow25km Toad Race!3km walk44km
Notes:
  1. mile repeats are meant to be done on flat road or a track and at a pace that would simulate 10k race pace
  2. hill intervals are to be done on a grade that is aggressive but managable to run the entire way. Again the effort should be 10k race pace
  3. any run of length greater than 10k should be at a very relaxed pace and feel effortless cardio-wise
  4. any run of less than 10k can be a little brisker (i.e. In between 10k and half-marathon race pace)