Leadville Trail 100 2011 Running Schedule

Here is the running schedule I put together for this years Leadville 100 trail race. I will log each week how well I am able to actually stay with this schedule.  Seeing as it is only December, I'm sure this schedule will change quite a bit between now and August.

I plan on starting this schedule on Monday, Jan. 24, which is 30 weeks from the start of Leadville.

Here is an explanation of each day:

Mondays/Wednesdays: Days to build up mileage and time on your feet. These should be brisk and tiring.

Tuesdays: Speed training. For miles, walk a half-mile between each mile.  For quarters, walk a quarter between each quarter sprint.  These are all out, attempting to set a PR for each mile/quarter.  The goal is to reach a serious anaerobic state after each mile/quarter. One exception to Tuesdays: week 30—just a 5 mile run, no speed work this day.

Thursdays: Power hiking, preferably with many hills. The goal is a 12 min per mile pace.

Fridays: A day to rest in order to ensure the Saturday long run is a quality run.

Saturdays: Long runs. Not much else to say. The asterisk (*) is for long runs that take place at night.

Sundays: An off day; a day of rest; a day to attend church; a day to let your family know you have not abandoned them!

Week Number	Mon.	Tues.	Wed.	Thurs.	Fri.	Sat.	Sun.	Total Miles	Total Minutes
1	2 M	4 Q’s	2 M	2 M	Off	10 M	Off	17
2	2 M	1 M	2 M	2 M	Off	10 M	Off	17
3	3 M	4 Q’s	3 M	3 M	Off	10 M	Off	20
4	3 M	1 M	3 M	3 M	Off	14 M	Off	24
5	4 M	6 Q’s	4 M	4 M	Off	14 M	Off	27.5
6	4 M	2 M’s	4 M	4 M	Off	14 M	Off	28
7	5 M	6 Q’s	5 M	5 M	Off	18 M	Off	34.5
8	5 M	2 M’s	5 M	5 M	Off	18 M	Off	35
9	6 M	8 Q’s	6 M	6 M	Off	18 M	Off	38
10	6 M	3 M’s	6 M	6 M	Off	22 M	Off	43
11	7 M	8 Q’s	7 M	7 M	Off	22 M	Off	45
12	7 M	3 M’s	7 M	7 M	Off	22 M	Off	46
13	8 M	10 Q’s	8 M	8 M	Off	26 M	Off	52.5
14	8 M	4 M’s	8 M	8 M	Off	26 M	Off	54
15	9 M	10 Q’s	9 M	9 M	Off	26 M*	Off	55.5
16	9 M	4 M’s	9 M	9 M	Off	30 M	Off	61
17	10 M	12 Q’s	10 M	10 M	Off	30 M	Off	63
18	10 M	5 M’s	10 M	10 M	Off	30 M	Off	65
19	11 M	12 Q’s	11 M	11 M	Off	34 M	Off	70
20	11 M	5 M’s	11 M	11 M	Off	34M*	Off	72
21	12 M	14 Q’s	12 M	12 M	Off	34 M	Off	73.5
22	12 M	6 M’s	12 M	12 M	Off	36 M	Off	78
23	13 M	14 Q’s	13 M	13 M	Off	36 M	Off	78.5
24	13 M	6 M’s	13 M	13 M	Off	36 M	Off	81
25	14 M	16 Q’s	14 M	14 M	Off	40M*	Off	86
26	14 M	7 M’s	14 M	14 M	Off	40 M	Off	89
27	15 M	16 Q’s	15 M	15 M	Off	45 M	Off	94
28	15 M	7 M’s	15 M	15 M	Off	40 M	Off	92
29	10 M	Off	10 M	10 M	Off	20 M	Off	50
30	5 M	5 M	Off	Off	Off	Race!	Off	110