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.
Ryne (Montrail Team Member, 2008 – 50k Winner)
|Run For The Toad 25k Training Program - to complete|
|June 11 - June 17||Off||4km steady||4km slow||3km slow||Off||7km LSD||Off||18km|
|June 18 - June 24||Off||4km steady||4km slow||3km slow||Off||8km LSD||4km slow||23km|
|June 24 - July 2||Off||5km slow||4km steady||4km slow||Off||10km LSD||Off||23km|
|July 3 - July 9||Off||6km slow||5km slow||4km steady||Off||7km LSD||5km slow||27km|
|July 10 - July 15||Off||6km slow||5km slow||4km steady||Off||11km LSD||4km slow||30km|
|July 16 - July 22||Off||5km slow||5km steady||5km slow||Off||12km LSD||5km slow||33km|
|July 23 - July 29||Off||5km slow||3 x hills||Off||Off||14km LSD||Off||28km|
|July 30- Aug 5||Off||5km slow||4 x hills||5km slow||Off||8km LSD||6km slow||34km|
|Aug 6 - Aug 12||Off||Off||5 x hills||6km slow||Off||16km LSD||5km slow||38km|
|Aug 13 - Aug 19||Off||7km slow||7km tempo||Off||Off||18km LSD||Off||32km|
|Aug 20 - Aug 26||Off||Off||3 x 1km speed||6km slow||Off||12km LSD||6km slow||33km|
|Aug 27 - Sept 2||Off||6km slow||5 x 800m speed||6km slow||Off||20km LSD||Off||42km|
|Sept 3 - Sept 9||Off||5km steady||8 x 400m speed||6km slow||Off||22km LSD||Off||42km|
|Sept 10 - Sept 16||Off||6km slow||7km tempo||5km slow||Off||14km LSD||5km slow||37km|
|Sept 17 - Sept 23||Off||6km steady||7km slow||5km steady||Off||10km LSD||6km slow||34km|
|Sept 24 - Sept 30||Off||6km slow||7km steady||Off||3km slow||25km Toad Race!||3km walk||44km|