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Grand Canyon R2R2R Run Super Plan For Spring 2022

Browse More Plans

Grand Canyon R2R2R Run Super Plan For Spring 2022

Author

Scree Factory Alpine Endurance

All plans by this Coach
4.67 (3)

Length

24 Weeks

Plan Description

Run the R2R2R in April or May of '22! This 24 week plan includes running, crosstraining, bodyweight strength, HIIT, plyometrics, and mobility. I've also just combined the Super Plan for Trail Runners with the Flatlander plan, so you'll see both the trail climbing options and treadmill incline workouts.

Goals: Increase mileage & elevation gain, strength, impact accumulation resilience, prevent injury, and have FUN so when you get to the canyon, you're ready to do a continuous R2R2R!
To complete this plan, you'll need:
To already be running 30 miles/week
To already be doing at least 8 mile long runs
Access to trails that are at least hilly at least once or twice a week OR a treadmill
There is weekly speedwork, but it's pretty abbreviated with the purpose of neuromuscular gains and building strength and resilience. If you have questions about planning a Grand Canyon trip, logistics, or are wishing you had more support, consider one-on-one coaching preparation. If you have questions about this training plan, please feel free to contact me at sarah.haubert@hotmail.com

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Training Plan Sample Week

Sample Workouts - Week 100
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Steady Miles

Run4 mi
Get out and move, pace that's comfortable and steady, where you're able to converse. If you're on trails this could be a hike.

HR: 60-75% max HR
Details

Quick Strength & Injury Prevention

Strength00:12:00
donkey kicks 20
2 minute plank hold (any plank variations)
jump squats 20
superman either 20 second hold or 20 individual lifts
single leg deadlifts 20 each side
upward facing plank hold 20 seconds
deadlifts 20 (any weight)
on back double leg hold w/ 20 single leg lifts each side
double left lifts 20
Details
Tuesday

Dynamic Warmup 1

Run00:10:00
I'm not going to put this on the schedule before every run, but I highly suggest adding in a few dynamic moves into the beginning of every run both for injury prevention and to help you get the most physiologically out of your runs.

Jog about 10 minutes, then:

Skip 15-20 meters
Butt kicks 15-20 meters
Walking lunge with twists 6-8 total
Hurdle stepovers or stationary hip circles
Straight leg swings, a few each side
Details

Steady Miles

Run5 mi
All aerobic, easy enough that you can talk. See if you can get at least one of these mid-week runs on trails, and if not look for stairs and hills around town that you can start building elevation gain.

HR: 60-75% max HR
Details
Wednesday

Steady Miles

Run5 mi
All aerobic, easy enough that you can talk. See if you can get at least one of these mid-week runs on trails, and if not look for stairs and hills around town that you can start building elevation gain.

HR: 60-75% max HR
Details

Treadmill Incline ALT

Run5 mi
Start out at 1% incline, jog at a comfortable pace for 1 mile
Slow down treadmill to a slow walking pace, and do 4 walking lunges on each side, stop treadmill and do a few hip circles on each side.
Set incline to 5% for 1 mile
Set incline to 1% for .5 mile
Set incline to 8% for 1 mile
If you have a decline setting, -3% for .5 mile then 0% for 1 mile
If you do not have a decline setting, set incline to 0% for 1.5 miles

HR: 60-75% Max HR (it will be higher during climbs, but keep it under 75%)
Details
Thursday

Steady Miles

Run5 mi
All aerobic, easy enough that you can talk. See if you can get at least one of these mid-week runs on trails, and if not look for stairs and hills around town that you can start building elevation gain.

HR: 60-75% max HR
Details

Quick Strength & Injury Prevention

Strength00:12:00
donkey kicks 20
2 minute plank hold (any plank variations)
jump squats 20
superman either 20 second hold or 20 individual lifts
single leg deadlifts 20 each side
upward facing plank hold 20 seconds
deadlifts 20 (any weight)
on back double leg hold w/ 20 single leg lifts each side
double left lifts 20
Details
Friday

Off

Rest
If you do anything today, do something like restorative yoga. If you need suggestions, check out the Scree Factory Alpine Endurance youtube channel for some free yoga classes.
Details
Saturday

Long Run

Run9 mi
On trail, plan somewhere you can do at least 1,000ft of elevation gain. Comfortable pace.

HR: 60-75% max HR
Details
Sunday

Recovery

Run00:30:00
Really easy pace, just getting out and moving. On trail, this could be a hike. If your joints are struggling, you could substitute a bike ride or swim for the same time.

HR: 60-70% Max HR
Details

Tuesday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x7
01:10:00 01:25:00
Strength x3
00:55:00 00:45:00
Other x1
00:08:00 00:10:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run Run
01:10:00 01:25:00
Strength Strength
00:55:00 00:45:00
Other Other
00:08:00 00:10:00
Rest Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Sarah Haubert

Scree Factory Alpine Endurance

Train for adventure! Scree Factory specializes in the particular challenges of mountain and ultra running, including skiing, climbing, and alpinism. We're experts on elevation gain and altitude. Train for bigger, longer, wilder adventures. We'll help you do it with comprehensive injury, OTS, and burnout prevention, strength, mobility, and plyometric conditioning, yoga, and mindset training.

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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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