Weekend Warriors Running Group |
Team Couch Potato 2016 Avalon 50 Mile Training Calendar
This training is designed primarily for those that want to walk/jog just to finish the Avalon 50 mile trail race at a 15-20 minute per mile pace and start early. It consists of working from a comfortable 2 hour trail walk/jog/run base to doing at least four 4 hour minimum training runs spaced two weeks apart. This is a proven endurance training technique to finish an ultra with least chance of injury. Emphasis on the training runs is to work out individual distance running problems, especially hydration and eating over long periods on the trail. September October November December January Aid Station latest departure time plan based on walking the uphills and jogging the downhills at a 15-20 minute per mile average pace and leaving at Midnight. |
Aid Station |
Total miles |
Next miles |
Leave Not Later Than |
Haypress |
mile 5.4 |
6.5 |
2:00am |
Empire Road |
mile 11.9 |
7.0 |
4:00am |
Little Harbor-drop bag |
mile 18.9 |
7.8 (6.5+1.3) |
6:20am |
Isthmus - turnaround |
mile 25.4/26.7 |
6.5 |
9:00am |
Little Harbor-drop bag |
mile 33.2 |
5.6 |
11:00am |
Eagle's Nest |
mile 38.8 |
5.4 |
1:00pm |
Pumphouse Hill |
mile 44.0 |
2.0 |
2:40pm |
Haypress |
mile 46.0 |
4.0 |
3:20pm |
Finish Line |
mile 50.0 |
0 |
4:40pm - 2 hrs to clean up and get to the awards or 1 hr to get to the banquet. |
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