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HR-Based: Lake Sonoma Trail Marathon - Competitive Goal

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HR-Based: Lake Sonoma Trail Marathon - Competitive Goal

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Greg Marshall

All plans by this Coach

Length

16 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description

This plan is for the experienced trail runner looking to compete for a top position at the Lake Sonoma Trail Marathon either in their age group or in overall standings. You can check out the companion blog post here: https://www.treelineendurance.com/post/race-report-ls26-2-the-lake-sonoma-trail-marathon

LS26.2 is run on soft single track trails around Lake Sonoma in the heart of scenic California wine country, and this plan makes sure that athletes will be ready to handle the demands of a course that's been referred to as "death by a thousand hills".

This comprehensive 16 week plan will help you hone both flat road-running speed as well as the steep trail running leg durability required to handle a course with over 6,000 feet of vertical gain and loss. In order to complete this plan, you should be able to run for 90 minutes comfortably with at least some moderate-to-high intensity training sessions in the last 2-3 months.

Features of this plan include:

-6 training sessions per week with one day of pure rest.

-Specific guidance on what what terrain every long run should be done on to maximize the impact on your fitness (e.g. steep trail, rolling trail, flat gravel path, etc.)

-Weekly cross training sessions to help you build a well-rounded fitness and lead to your best performance on race day.

-A formidable combination of challenging speed sessions and fatigue resistance workouts that will translate to you being prepared for anything that this course or other competitors might throw at you.

-Fully structured workout execution with compatible devices

This plan uses Heart Rate-based targets so that you can be sure you're hitting the right intensity and maximizing the benefit of every training session. For the Effort-based (RPE) version of this plan, see this page: http://tinyurl.com/27uwdjuh

Question about the plan? Email us at treelineendurance@gmail.com with the subject "Question: LS26.2 - Competitive Goal (HR)"

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
05:40:00 04:30:00
Day Off x2
—— ——
Custom x1
00:34:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Run
05:40:00 04:30:00
Day Off
—— ——
Custom
00:34:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Greg Marshall

Treeline Endurance LLC

To Coach Greg, life is an adventure. In his 10+ years in sport, he recalls some of his most memorable adventures as running 1600m in less than 8 minutes (2012), backpacking 400 miles of the Appalachian Trail (2015), and running the most mountainous 50K footraces in the USA (2022/23).
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The business he founded in 2021, Treeline Endurance, is dedicated to helping others with the same spirit of adventure explore what's possible.
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You can learn more at TreelineEndurance.com.


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  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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