Race Timeline
Training Breakdown
Phase 1 (January 1 – February 15): Base Building & Specificity for Rim to Rim
- Focus: Building Aerobic base,
- Increasing distance with base runs and recovery runs
- Stretching weekend longer runs between 2.5 hours – 3 hours
Phase 2 (Feb 9 – Mar 24): Base Building & Specificity for Rim to Rim
- Focus: Anaerobic base, gradual long runs, hills, and elevation
- 6 weeks of Threshold Interval Runs
- Lower body strength sessions to 2x/Week
- Preparing for the unique demands of Rim to Rim to Rim: elevation changes, heat, technical terrain.
Phase 3 (March 24 – May 12): Post-Rim Recovery & Buildup for C2M 100K
- 1 Week Recovery after Rim to Rim to Rim: 50% decrease in running time
- Introduce Steady-State runs, 90min training sessions
- Increasing Lower body strength sessions to 3x/Week
- Building up for May races with back-to-back long race-specific trail runs
Phase 4 (May 12 – June 22): Peak Training & Taper for Bighorn 100
- Focus: Tempo runs and Back-to-back long run weekends
- Increased nutrition for higher mileage weeks
- Fun-run weekend at Born to Run Trail Runs: 50K long run
- Begin taper 12 days out from Bighorn 100, decrease to 30% time and distance
Phase 5 (June 22 – Aug 31): 100 Mile Recovery and Build for PSR 7-Day
- Stage run Focus: weekly Tempo Sessions, mountain running, peak elevation gain, technical terrain.
- Increase Lower Body Strength Training and hill repeat sessions.
- Add Cross-training (cycling, swimming, hiking) to complement running.
- Complete 2 separate multi-day stage runs to practice buildup
Phase 6 (Sept 7 – Oct 12): Post-PSR Rest and Fitness for EoY
- 2-week rest period after PSR Stage Race, 30% of peak running time & distance
- Maintenance training cycle for possible end-of-year race: Ultra Trail Cape Town