200-Mile Training Plan
Mon Tues Wed Thurs Fri Sat Sun
rest 4-8 miles easy 2-3 miles easy warm-up, 4-8 miles easy or optional x- Rest or 3-6 miles 10-14 miles easy. Ideally long 6-10 miles easy
plus 6 x 20 6 x 2 min hills at 5k train. Can sub in x-train on easy or x-train. runs are on fun trails, and it’s plus 6 x 20 second
second hills. On effort, 4 x 1 min hills at any day as things build—for Fridays are flex even better if you have some hills. Hill strides to
hill strides, run 5k effort, 2-3 miles easy. 200s, it’s much less recovery days to vert for musculoskeletal end the week are a
smooth and fast Muscle power is the first important to focus on prepare for the strength! strong
up a moderate focus! running economy, but we weekend! neuromuscular and
grade, building still want to promote long- Mountain legs mechanical stress!
neuromuscular PM: Optional 20-40 min term growth. Be very
Week efficiency and treadhill—10-15% grade flexible based on how you Speed legs
power. On easy hike/run. Anytime feel!
1 running, think “treadhill” is noted, you
relaxed, effortless can run or x-train Speed legs
flow! instead if no treadmill
access (all doubles 20-
40 min unless otherwise
noted)
Mountain legs
rest 5-10 miles easy 2-3 miles easy warm-up, 5-10 miles easy Rest or 3-6 miles 12-16 miles easy (15 min 8-12 miles easy
5 x 3 min hills at 5k easy or x-train mod/hard around 1-hour effort plus 6 x 20 second
effort, 5 x 45 second Speed legs after warm-up). The tempo will hills
hills at 5k effort, 2-3 improve aerobic power and
miles easy. Same deal lactate shuttling, which will help Speed legs
as last week, starting future workouts!
with some polarized
Week training to build strength Mountain legs
2 for what’s coming!
Optional treadhill or
double
Mountain legs
rest 4-8 miles easy 6-10 miles easy. 4-8 miles easy plus 6 x 20 Rest or 3-6 miles 14-18 miles easy with as much 4-8 hour hike, with
plus 4 x 30 Aerobic week to absorb second hills easy or x-train vert as you can. While all long the option to run
second hills the stress and recover runs ideally have some vert, some downs
Week for things ramping up No speed legs this one would be ideal to
maximize that stimulus Speed legs. This is
3 No double a great time to
increase weight in
Mountain legs the exercises!
rest 5-10 miles easy 2-3 miles easy warm-up, 5-10 miles easy Rest or 3-6 miles 12-16 miles easy (20 min 6-12 miles easy
with 5 x 20 15 x 1 min fast/1 min easy or x-train mod/hard around 1-hour effort with strong
seconds fast/2 easy (think 10k effort to Optional easy double—a after warm-up) downhills
min easy. On start, progressing a bit relaxed jog or hike. Fast
these flat strides, as you go), 5 min easy, hikes are great training too! Mountain legs Speed legs
think smooth and 5 x 30 second hills fast,
strong, as fast as 2 miles easy. A quick Speed legs
you can go speed stimulus!
without sprinting
Optional treadhill or
double, can push the 2nd
Week half to steady or
moderate. These
4 options to push a bit
more on the double
harness some potential
bonus adaptation from a
double stimulus, but be
careful with them and
only push if you feel
great!
Mountain legs
rest 5-10 miles easy 2-3 miles easy, 4 x 5 5-12 miles easy Rest or 4-8 miles 16-20 miles easy/mod. On 8-12 miles easy
plus 5 x 20 min mod/hard around easy or x-train easy/mod long runs, you can plus 6 x 20 second
second hills 10k effort with 2 min Optional easy double find flow and push a bit if the hills
easy recovery, 4 min body feels good
easy, 4 x 1 min hills Speed legs Speed legs
around 5k effort, 2 miles Mountain legs
easy. These first longer
intervals may feel weird
Week at first, don’t overdo it!
5 Building this speed will
make all paces easier
on the body later.
Optional treadhill or
double
Mountain legs
rest 6-10 miles easy 8-12 miles easy/mod 6-10 miles easy Rest or 3-6 miles 14-18 miles easy. Aim for a 4-8 hour hike, with
plus 5 x 20 over hills, can push to easy or x-train relaxed aerobic day! option to run some
second hills steady or moderate No double downs
running if feeling good.
Steady running will Speed legs to end
improve aerobic the week
threshold, and these
semi-structured
Week workouts should feel
6 way more natural in a
few weeks
No double
No strength to allow for
reduced stress this
week
rest 5-10 miles easy 2-3 miles easy, 3 x 8 5-12 miles easy Rest or 4-8 miles 18-22 miles easy/mod (30 min 10-14 miles easy
with 5 x 20 min around 1-hour effort easy or x-train mod/hard around 1-hour effort with strong downs
seconds fast/2 with 3 min easy Optional easy double after warm-up). This type of run plus 6 x 30 second
min easy recovery, 6 x 1 min will play much longer than it steep hills
around 10k effort with Speed legs looks with the tempo, which
30 sec easy recovery, 2 allows us to get more Speed legs
miles easy. Working on endurance without overdoing
threshold now, which the volume.
relies on previous
Week workouts, and will fuel No strength after long runs now
7 future workouts! It’s all as they get harder!
building on itself
woohoo!
Optional treadhill or
double with 2nd half
faster
Mountain legs
rest 2-3 miles easy, 15 4-10 miles easy. Two 6-12 miles easy/mod, can Rest or 3-6 miles 16-20 miles easy on trails with 5-10 hour hike, with
min at 1-hour workouts this week! progress to steady or easy or x-train as much vert as you can. option to run some
effort, 5 min easy, moderate if feeling good Prepare the legs for the downs. The longer
4/3/2/1 min at 10k downhill strain! the better on this
effort with 1 min Optional easy double one!
Week easy recovery, 2
8 miles easy No strength mid-week with Speed legs
2 workouts!
Optional treadhill
or double with 2nd
half faster
rest 5-10 miles easy 2-3 miles easy, 10 x 3 5-12 miles easy Rest or 4-6 miles 20-25 miles easy/mod on trails 16-20 miles easy
plus 5 x 20 min at 1-hour effort with easy or x-train (30 min mod/hard around 1- on trails with strong
second hills 1 min easy recovery, 2 Optional easy double hour effort after the warm-up) downs
miles easy. Really
smooth intervals! This is Speed legs No strength this
Week a good bread-and-butter weekend with
9 threshold stimulus! increased running
volume!
Optional treadhill or
double with 2nd half
faster
rest 4-8 miles easy 6-10 miles easy/mod, 4-8 miles easy Rest or 3-6 miles 10-15 miles easy. Very relaxed 6-10 miles easy
plus 4 x 20 progressing to steady or easy or x-train aerobic weekend plus 4 x 30 second
second hills moderate if feeling hills
good. You might see Mountain legs after lighter long
some major progress run Speed legs
Week around this point with
10 running economy!
No double
Speed legs
rest 5-12 miles easy 2-3 miles easy, 3 x 10 5-12 miles easy Rest or 3-6 miles 50k moderate. 5 weeks out, 5-10 hour hike, with
min at 1-hour effort with easy or x-train view this almost like a shorter option to run some
3 min easy recovery, 5 Optional easy double race—run in a focused way, downs. Move
min easy, 5 x 30 second aiming to get to the end efficiently, but with
hills fast, 2 miles easy. No speed legs this week fatigued. An advanced athlete little strain or
Final big threshold with race simulation on could do a training race like a resistance. Rest or
Week workout! You rocked weekend. 50 miler or even 100k! do a short hike this
11 this cycle! day if a 50 miler or
100k the day
Optional treadhill or before!
double
Mountain legs
rest 4-10 miles easy 2-3 miles easy, 6-12 miles easy Rest or 3-6 miles 12-16 miles easy/mod (1 hour 10 miles easy plus
plus 5 x 20 10/8/6/4/2 min at half easy or x-train moderate after warm-up around 6 x 20 second hills
second hills. Rest marathon effort with 2 Optional easy double marathon effort). This final long
or hike on Tues min easy recovery, 2 tempo will prepare the aerobic Speed legs
and Wed if 50 miles easy Speed legs system for the final push next
Week miler or 100k! week
12 Optional treadhill or Keep it as a short, easy jog
double with 2nd half if you went longer last week. Mountain legs
faster
Mountain legs
rest 6-10 miles easy 6-12 miles easy/mod, 6-12 miles easy Rest or 4-8 miles 25-30 miles easy on trails, 20-25 miles easy
with 5 x 20 progressing to steady or easy or x-train aiming to finish feeling good. on trails with strong
seconds fast/2 moderate if feeling Fuel like in the 200! downs. Work on
min easy good. Another one purposeful flow on
Week where you might see big downhills on tired
13 progress! legs
No double No strength with
higher running
Speed legs volume weekend
rest 5-8 miles easy 2-3 miles easy, 30 min 5-8 miles easy Rest or 3-6 miles 14-18 miles easy/mod on trails 8-14 miles easy
plus 4 x 20 at marathon effort, 2 easy or x-train with strong downhills. 2 weeks run/hike. Ideally
second hills miles easy. This one Speed legs. Final strength out from the race is the last time around race
should feel nice and session! we want to risk any muscle effort—getting a
relaxed! damage, so find some fun trails feel for how you
Week and push the downs a bit for are going to
14 Optional treadhill with one last stimulus for the approach the day.
2nd half faster. Final eccentric muscle contractions
double option! and impact
Mountain legs
rest 4-8 miles easy 5-8 miles easy/mod, 4-6 miles easy Rest. Dialing 8-12 miles easy. The final long 2-4 hour hike. Time
progressing to steady or things back! run goal is to find some flow on on feet, dialing in
Week moderate if feeling good fun trails, working on a positive aerobic metabolism
15 and loving self-talk that will be for race day
key during the race
rest 4-6 miles easy on 2-4 miles easy Rest and recovery. This is 2-3 miles very Race celebration of life! YOU GOT THIS!!!
trails with hills. No getting real! easy in AM.
need for strides or Shake out the
speed now, all nerves and the
about getting bowels,
Week Type I muscle preparing
16 fibers active and emotionally for a
getting your loving adventure
glycogen stores into the
high unknown.
YOU ARE AMAZING AND WE ARE SO PROUD OF YOU!
-Coaches David Roche & Megan Roche
Some Work, All Play