Ru’s 40 Mile Plan
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Month 1
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March 25
Week 1 will be our model for training and recovery.
Monday – Rest
Tuesday – 1 hour run
Wednesday – 1 hour run
Thursday – Rest
Friday – 1 hour run
Saturday – 1½ hour run
Sunday – Rest
Notice that I am allowing 2 rest days after my Saturday long run.
Notice that I have factored at least 2 rest days in each week.
Apr 1
Week 2
Maintain 3 days of 1 hour runs, add 10 minutes to the Saturday long run.
Apr 8
Week 3
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – 1 hour run
Thursday – Rest
Friday – 1 hour run
Saturday – 1 hour 50 minutes
Sunday – Rest
Apr 15
Week 4
Monday – Rest
Tuesday – 30 minute run
Wednesday – 45 minute run
Thursday – 30 minute run
Friday – Rest
Saturday – 1 hour 15 minutes
Sunday – Rest
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Month 2
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Apr 22
Week 1
Same as Week 1 of Month 1
Apr 29
Week 2
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour run
Friday – 30 minute run
Saturday – 2 hour run
Sunday – Rest
May 6
Week 3
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour run
Friday – 1 hour run
Saturday – 2 hour 20 min run
Sunday – Rest
May 13
Week 4
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour 30 minute run
Friday – 35 minute run
Saturday – 2 hour 50 min run
Sunday – Rest
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Month 3
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May 20
Week 1
Same as Week 2 of Month 1
May 27
Week 2
Monday – 1 hour run
Tuesday – 1 hour run
Wednesday – Rest
Thursday – 1 hour run in the morning, 1 hour run in the evening
Friday – Rest
Saturday – 3 hour 10 minute run
Sunday – Rest
June 3
Week 3
Monday – Rest
Tuesday – 1 hour 30 minutes
Wednesday – 1 hour 30 minutes
Thursday – 1 hour 30 minutes
Friday – Rest
Saturday – 3 hour 30 minute run
Sunday – Rest
June 10
Week 4
Monday – Rest
Tuesday – 1 hour in morning, 1 hour in the evening
Wednesday – 1 hour in the morning, 1 hour in the evening
Thursday – 1 hour in the morning, 1 hour in the evening
Friday – Rest
Saturday – 3 hour 30 minute run
Sunday – Rest
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Month 4 TAPER & 40 miler
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June 17 @30 mins only
June 19 @30 mins only
June 22 Monday 40 miler
The 8-9 days before the main event should consist of no more than 3 days running with no more than 30 minutes each run.
NUTRITION
Nutrition is as important as the training, often overlooked and underestimated.
1. Take in 16 ounces of fluid for every hour of running.
2. For every run that lasts longer than 90 minutes, replace electrolytes.
3. Generation UCAN Superstarch plain and amino acid supplements
Adopted from http://blog.rockcreek.com/archives/make-the-rockcreek-stumpjump-your-first-50k.html