Easy Plant-Based Meals to Fuel Your Endurance Runs

Posted on by magnolias + fluff

Whether you’re training for your next 50K or heading out for a back-to-back long weekend, what you eat matters. Endurance running demands sustained energy, quick recovery, and gut-friendly fuel. For plant-based athletes, the good news is: you don’t need fancy powders or obscure superfoods. You can fuel strong with simple, everyday meals made from whole, plant-based ingredients.

Here are a few easy plant-based meals that hit the sweet spot between flavor, convenience, and performance:

1. Overnight Oats with Banana & Chia

Perfect for: Pre-run breakfast or recovery snack

Ingredients:

  • ½ cup rolled oats
  • 1 tbsp chia seeds
  • 1 cup unsweetened almond milk
  • 1 ripe banana, mashed
  • 1 tsp maple syrup
  • Dash of cinnamon
  • Optional: nut butter or berries
  • Optional: 1 scoop of SuperPlants Beauty Berries

Why it works: Oats offer slow-digesting carbs, chia seeds help with hydration and Omega-3s, and bananas provide quick energy and potassium. It’s gentle on the stomach and easy to prep the night before an early run.

2. Sourdough Toast with Avocado, Hummus & Hemp Seeds

Perfect for: Post-run refuel or hearty snack

Ingredients:

  • 2 slices of sourdough
  • ¼ avocado, mashed
  • 2 tbsp hummus
  • Sprinkle of hemp seeds
  • Dash of sea salt and smoked paprika

Why it works: This savory combo is packed with healthy fats, plant-based protein, and complex carbs. Hemp seeds offer essential amino acids — a bonus for recovery.

3. Sweet Potato & Black Bean Bowls

Perfect for: Lunch or dinner after a long run

Ingredients:

  • 1 large sweet potato, roasted
  • ½ cup black beans
  • ½ avocado, sliced
  • ¼ cup quinoa or brown rice
  • Fresh lime, cilantro, and a sprinkle of nutritional yeast

Why it works: Sweet potatoes are a runner’s best friend — full of vitamin C, potassium, and easily digestible carbs. Black beans add protein and fiber, and quinoa helps repair muscles.

4. Chickpea Pasta with Spinach & Tomato Sauce

Perfect for: Pre-race carb loading

Ingredients:

  • 1 cup chickpea or lentil pasta
  • 1 cup fresh spinach
  • ½ cup tomato basil sauce
  • 1 tbsp olive oil
  • Red chili flakes and garlic powder to taste

Why it works: Chickpea pasta is a great way to get both carbs and protein in one bowl. Add leafy greens for iron and antioxidants to support endurance and reduce inflammation.

5. Energy-Packed Smoothie

Perfect for: Midday snack or breakfast-on-the-go

Ingredients:

  • 1 frozen banana
  • 1 tbsp almond butter
  • 1 tbsp flax or chia seeds
  • 1 cup oat milk
  • Handful of spinach
  • ½ cup frozen berries
  • Optional: 1 scoop plant-based protein (my personal favorite, Naked Pea Protein)
  • Optional: 1 scoop of SuperPlants Daily Greens

Why it works: This smoothie is balanced and energizing without being heavy. It’s quick to digest, making it perfect before shorter runs or as part of your recovery.

Tips for Plant-Based Endurance Nutrition

  • Think ahead: Meal prep for the week makes plant-based eating easy, even on peak training weeks.
  • Don’t fear carbs: Whole grains, fruit, and root veggies are key to long-lasting energy.
  • Get enough protein: Lentils, beans, tofu, tempeh, and seeds can easily cover your protein needs.
  • Hydrate and salt smartly: Add electrolytes to water and include sodium-rich foods like miso or pickles on long run days.

Final Thought: You don’t need to be a gourmet chef to fuel like a pro. With a few go-to meals and some basic planning, plant-based endurance nutrition can be simple, powerful, and delicious.

Want more recipes or a downloadable meal plan for training weeks? Drop a comment or sign up for the newsletter — we’re just getting started.

Ultra Running Essentials: Gear, Nutrition, and Training Tips for Success

Posted on by magnolias + fluff

Ultra running, defined as any race longer than the traditional marathon distance of 26.2 miles, is a challenging and rewarding sport that pushes the limits of physical and mental endurance. Whether you’re a seasoned marathoner looking to take the next step or a newcomer intrigued by the allure of ultra distances, preparing for an ultra marathon requires careful planning, proper gear, and a well-thought-out training strategy. Here are the essentials to help you succeed in your ultra running journey.

Gear Essentials

  1. Footwear: Your shoes are the most critical piece of gear. Invest in a high-quality pair of trail running shoes that offer good grip, cushioning, and durability. Make sure they fit well and have room for swelling, which is common during long runs.
  2. Clothing: Choose moisture-wicking and breathable fabrics to keep you comfortable. Layering is key for varying weather conditions. A good waterproof jacket can be a lifesaver in wet or windy conditions.
  3. Hydration System: Staying hydrated is crucial. Options include hydration vests, handheld bottles, and waist packs. Choose a system that allows you to carry enough water and is comfortable over long distances.
  4. Nutrition: Energy gels, bars, and chews are convenient for maintaining energy levels. Some runners prefer whole foods like bananas, nuts, or sandwiches. Experiment during training to find what works best for you.
  5. Headlamp: For night runs or early starts, a reliable headlamp with extra batteries is essential. Ensure it is comfortable and provides adequate illumination.
  6. Navigation Tools: A GPS watch can help track your distance, pace, and location. In remote areas, a map and compass or a GPS device are vital for navigation.
  7. First Aid Kit: Basic supplies like band-aids, blister treatment, pain relievers, and anti-chafing cream can address minor issues before they become major problems.
  8. Poles: For hilly or mountainous ultras, trekking poles can help reduce strain on your legs and provide stability on technical terrain.

Nutrition and Hydration

Proper nutrition and hydration are critical to ultra running success. Your body needs a steady supply of energy and fluids to perform over long distances.

  1. Caloric Intake: I aim for 200-300 calories per hour from a mix of carbohydrates, proteins, and fats. This can include gels, sports drinks, bars, and whole foods (check with a nutritionist to understand the proper calories your body needs).
  2. Electrolytes: Replace lost electrolytes through sports drinks, electrolyte tablets, or salty snacks. Electrolyte imbalance can lead to cramping and fatigue.
  3. Hydration: Drink regularly, but avoid overhydration. A good rule of thumb is to drink to thirst and adjust based on weather conditions and sweat rate.

Training Tips

Training for an ultra marathon involves more than just increasing your mileage. Focus on building endurance, strength, and mental toughness.

  1. Gradual Mileage Increase: Slowly build your weekly mileage, increasing no more than 10% per week. Include one long run each week to simulate race conditions.
  2. Back-to-Back Long Runs: Running long distances on consecutive days helps build endurance and trains your body to recover quickly.
  3. Strength Training: Incorporate strength training exercises to improve muscle endurance and prevent injuries. Focus on core, legs, and upper body strength.
  4. Terrain Training: Train on similar terrain to your race. If your ultra includes hills, practice hill running. For technical trails, spend time on uneven surfaces.
  5. Mental Preparation: Ultra running is as much a mental challenge as it is a physical one. Practice mental strategies such as visualization, positive self-talk, and breaking the race into manageable segments.
  6. Recovery: Prioritize recovery with rest days, proper nutrition, stretching, and foam rolling. Listen to your body and adjust your training as needed to avoid overtraining.

Race Day Strategy

  1. Pacing: Start slow and conserve energy. It’s easy to get caught up in the excitement and go out too fast. Aim for a steady, sustainable pace.
  2. Nutrition and Hydration Plan: Stick to the plan you’ve practiced during training. Don’t try new foods or drinks on race day.
  3. Monitor Your Body: Pay attention to signs of fatigue, dehydration, or injury. Address issues early to prevent them from worsening.
  4. Stay Positive: Keep a positive mindset and stay focused on your goals. Ultra marathons are challenging, but a strong mental attitude can carry you through tough moments.

Conclusion

Ultra running is a demanding but incredibly rewarding sport. By preparing with the right gear, nutrition, training, and mental strategies, you can set yourself up for success. Embrace the journey, listen to your body, and enjoy the incredible experience of pushing your limits. Happy trails!

How to Be an Outstanding Crew Member for an Ultra Race

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Crewing for an ultra runner is no small feat. As the support team for an athlete tackling extreme distances, the role of a crew member is crucial to the runner’s success and safety. Whether the race spans fifty miles or over a hundred, through mountains, deserts, or forests, here’s a comprehensive guide to prepare you for the task.

Understand the Race and Your Runner

Know the Course: Familiarize yourself with the race course, aid stations, and the rules specific to the race. Understanding the terrain and potential weather conditions will help you anticipate the needs of your runner.

Understand Your Runner’s Plan: Before the race, sit down with your runner to discuss their race strategy, pacing, nutrition, and hydration plans. Know what they like to eat and drink, and at what intervals. Some runners prefer solids like sandwiches or fruits, while others might rely on liquids or gels. Also, learn about any medications they might need and how to administer them.

Packing and Preparation

Gear and Supplies: Pack essential items such as changes of clothes, shoes, socks, special foods, hydration packs, headlamps, batteries, and medical supplies. Organize these items so they are easily accessible. It helps to have a checklist prepared in advance to ensure nothing is forgotten.

Prepare for Yourself: Crewing can be a long and exhausting process, often in challenging conditions. Pack sufficient food, water, clothing, and shelter for yourself. Consider bringing a chair, books, or other forms of entertainment to help pass the time while you wait for your runner at checkpoints.

Communication and Flexibility

Establish Checkpoints: Determine where you will meet your runner along the course. Not all areas may be accessible, so plan accordingly and always have a backup meeting spot.

Stay Flexible: Ultra races are unpredictable. Weather, injuries, or unexpected physical issues can change the best-laid plans. Be ready to adapt quickly. Your runner might need more or less from you than anticipated.

Keep Spirits High: Your attitude can greatly affect your runner. Stay positive and encouraging, regardless of the situation. Sometimes, a few words of encouragement can make a significant difference.

During the Race

Effective Checkpoints: When your runner arrives, be efficient. Replenish their supplies, help them change if needed, and address any medical issues. This is also the time to listen to how they feel and make any necessary adjustments to your plans.

Monitor Health: Keep an eye on your runner’s physical and mental state. Look for signs of dehydration, salt imbalance, fatigue, or hypothermia. Knowing the symptoms of common issues like blisters or chafing can also help you provide quick solutions.

Respect the Runner’s Space: There will be moments when your runner might feel exhausted or frustrated. Offer support but give them space if they need it. They are under tremendous physical and mental stress, and understanding their needs is crucial.

Post-Race

Recovery: After the race, your runner will likely be exhausted and possibly dealing with injuries or soreness. Help them through the recovery process by ensuring they get food and hydration and assisting them in getting to a place where they can rest.

Celebrate and Reflect: Take time to celebrate the accomplishment with your runner, regardless of the outcome. Discuss what went well and what could be improved for next time.

Being a crew member is about more than just handing over food and gear. It’s about being a reliable, encouraging presence in a grueling challenge. With proper preparation and a positive attitude, you can make a significant difference in the experience and performance of your ultra runner.

50k Endurance Training Plan

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Creating a 50k endurance run training plan requires a gradual increase in weekly mileage while incorporating rest, cross-training, and long runs to build endurance. This plan will assume you already have a base level of running fitness (able to run at least 20-25 miles per week). If you’re not at this level, you should build up to it before starting this plan.

Note: Always consult with a healthcare provider before beginning any new exercise regimen. Adjust the plan according to your own needs, health status, and advice from professionals.

Week 1-4: Base Building

DayWeek 1Week 2Week 3Week 4
MondayRestRestRestRest
Tuesday4m easy4m easy4m easy4m easy
Wednesday5m mod5m mod5m mod5m mod
ThursdayRestRestRestRest
Friday4m easy4m easy4m easy4m easy
SaturdayCrossTCrossTCrossTCrossT
Sunday8m long8m long8m long8m long

Week 5-8: Building Mileage & Strength

DayWeek 5Week 6Week 7Week 8
MondayRestRestRestRest
Tuesday5m tempo5m tempo5m tempo5m tempo
Wednesday6m easy6m easy6m easy6m easy
ThursdayRestRestRestRest
Friday5m easy5m easy5m easy5m easy
SaturdayCrossTCrossTCrossTCrossT
Sunday9m long10m long11m long12m long

Week 9-12: Peak Mileage & Back-to-Back Long Runs

DayWeek 9Week 10Week 11Week 12
MondayRestRestRestRest
Tuesday6m tempo6m tempo6m tempo6m tempo
Wednesday7m easy7m easy7m easy7m easy
ThursdayRestRestRestRest
Friday5m easy5m easy5m easy5m easy
Saturday8m long10m long12m long14m long
Sunday14m long16m long18m long20m long

Week 13-16: Tapering & Race Preparation

DayWeek 13Week 14Week 15Week 16
MondayRestRestRestRest
Tuesday5m tempo5m tempo5m tempo4m easy
Wednesday6m easy6m easy6m easyRest
ThursdayRestRestRestRest
Friday4m easy4m easy4m easyRest
SaturdayCrossTCrossTCrossTRest
Sunday12m long10m long8m longRace Day!

Make sure to adjust this plan according to your personal needs and listen to your body throughout the training.

Need a quick morning fueling? Check out these protein-packed overnight oats.

Take Care of Your Feet

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Taking care of your feet is crucial for runners to prevent injuries and maintain optimal performance. I’ve experience some of the most intense maceration (trench foot) which has sidelined me at some of my most important running events. Through trial and error, I’ve found a great combination of socks and anti-chafe balms (I’ve tested them all!). Here’s a comprehensive guide to foot care for running:

1. Proper Footwear:

  • Invest in quality running shoes that provide adequate support, cushioning, and stability.
  • Get fitted for shoes at a specialty running store to ensure the proper fit and alignment.
  • Replace your shoes every 300-500 miles or when they show signs of wear and tear.

2. Socks:

  • Wear moisture-wicking socks to keep your feet dry and reduce the risk of blisters.
  • Choose socks made of synthetic materials or merino wool that provide cushioning and minimize friction.
  • I’ve found for shorter distances (50k and under) that compression socks work really well to protect my feet from swelling and excess moisture. My favorites have been the PRO Compression socks – they retain their compression through years of running and washing AND they come in so many fun colors and patterns.

3. Nail Care:

  • Keep your toenails trimmed straight across to prevent ingrown toenails.
  • Avoid cutting your nails too short or rounding the corners, which can lead to painful nail issues.

4. Foot Hygiene:

  • Wash your feet daily with mild soap and warm water to keep them clean and prevent bacterial or fungal infections.
  • Dry your feet thoroughly, especially between the toes, to minimize moisture and reduce the risk of athlete’s foot.

5. Blister Prevention:

  • Use lubricants or anti-chafing products on areas prone to blisters, such as the heels and toes.
  • I’ve been really happy with a few anti-chafing products – I try to find ones that don’t feel greasy or sticky (and there are so many options, so you’ll find what’s right for you) – here are a few of my favorites: Trail Toes, Desitin (surprisingly effective), and Barefoot Scientist Barrier4.
  • Wear moisture-wicking socks and properly fitting shoes to minimize friction and reduce the risk of blisters.

6. Callus Management:

  • Regularly exfoliate callused areas with a pumice stone or foot file to prevent the buildup of thick, rough skin.
  • Avoid removing calluses completely, as they provide natural protection for your feet during running.

7. Arch Support:

  • Consider using orthotic inserts or arch supports if you have flat feet or high arches to provide additional support and stability.
  • Consult with a podiatrist or physical therapist to determine the best type of support for your foot structure.

8. Recovery:

  • After long runs or intense workouts, elevate your feet to reduce swelling and promote circulation.
  • Use ice packs or cold therapy to relieve pain and inflammation in sore or injured areas.
  • Perform gentle stretches and self-massage techniques to relax tight muscles and improve flexibility.
  • I’ve also found that using a massage gun is really helpful to break down any really sore spots in my legs and my shoulders. The compression boots are great as well.
  • The day after a long run (if I’m not training for back to back long runs), I like to hop on a bike or stationary bike to get my legs moving with low impact.

9. Foot Strengthening:

  • Incorporate exercises to strengthen the muscles in your feet and ankles, such as toe curls, arch lifts, and calf raises.
  • Use resistance bands or balance tools to improve stability and proprioception in the feet.
  • I really enjoy using a stability cushion for foot and ankle strength.

10. Listen to Your Feet:

  • Pay attention to any pain, discomfort, or changes in sensation in your feet during running.
  • Rest and seek medical attention if you experience persistent or worsening symptoms, as they may indicate an underlying injury or condition.

Race Day Fueling Plan

Posted on by magnolias + fluff

Race day fueling and hydration is essential for optimal performance. Here is a guide I used to successfully complete my first 100-miler at the Loopy Looper in Pennsauken, NJ. Each lap was 3.75 miles, so I predicted an average of 1 hour per lap. This race was also during the height of summer (August), so I took into consideration adding more electrolytes and hydration.

LapTimeHydrationElectrolytesFuelCheckTemperatureFirst AidBreak
7:00 AMcoffeebreakfast sandwichshoes tiedam I hot or cold?antichafebathroom
Lap 18:00 AMwater/cokefrooze ballsrain?hat/sunglasses
Lap 29:00 AMtailwindpb&j
Lap 310:00 AMwaterfuel for fire
Lap 411:00 AMkill cliffgu roctane tabs 1-2breakfast sandwichshoes tied/new shirtam I hot or cold?antichafe/powderbathroom
Lap 512:00 PMwaterfuel for firerain?sunblock/chapstickstretch
Lap 61:00 PMtailwindpb&jnauzene
Lap 72:00 PMwaterfuel for fire
Lap 83:00 PMkill cliffgu roctane tabs 1-2veggie burgersocks/pants/shirt changedhat/sunglassesantichafe/chapstickbathroom
Lap 94:00 PMwaterfuel for firerain?advil 4 tabsmassager
Lap 105:00 PMtailwindpb&j
Lap 116:00 PMwater/cokefuel for fire
Lap 127:00 PMkill cliffgu roctane tabs 1-2veggie burgerchange shoes/socksheadlight/hiking polesantichafebathroom
Lap 138:00 PMwaterfuel for firecold? gloves/hat/layernauzenemassager
Lap 149:00 PMtailwindpb&j
Lap 1510:00 PMfuel for fire
Lap 1611:00 PMkill cliffveggie burgerwindbreaker/shoes tiedcold? gloves/hat/layerantichafebathroom
Lap 1712:00 AMwaterfuel for firenauzenemassager
Lap 181:00 AMtailwindpb&jadvil 4 tabs
Lap 192:00 AMcoke or coffeefuel for fire
Lap 203:00 AMkill cliffbreakfast sandwichlong sleevecold? gloves/hat/layerantichafebathroom
Lap 214:00 AMfuel for firechange shoes/socksnauzenemassager
Lap 225:00 AMtailwindpb&j
Lap 236:00 AMwaterfuel for fireditch lights
Lap 247:00 AMkill cliffgu roctane tabs 1-2mushshoes tiedhat/sunglassesantichafebathroom
Lap 256:00 AMwater/cokefuel for firenauzenemassager
Lap 267:00 AMtailwindpb&jshoes tiedsunscreen
Lap 278:00 AMfuel for fire
9:00 AMkill cliffgu roctane tabs 1-2mushshoes tiedhat/sunglassesadvil 4 tabsbathroom
10:00 AMwaterfuel for firemassager

Endurance Run Recovery Plan

Posted on by magnolias + fluff

Race recovery is just as important as race preparation. Here’s a guide to help you recover effectively after a race:

1. Hydrate:

  • Replenish lost fluids by drinking plenty of water or electrolyte-rich beverages.
  • Aim to drink at least 16-20 ounces of fluid for every pound lost during the race.

2. Refuel:

  • Consume a balanced post-race meal within 30-60 minutes after finishing.
  • Include carbohydrates to replenish glycogen stores, protein to aid in muscle repair, and healthy fats for sustained energy.
  • Good options include lean protein sources, whole grains, fruits, vegetables, and healthy fats.

3. Stretch and Foam Roll:

  • Perform gentle stretching exercises to loosen tight muscles and improve flexibility.
  • Use a foam roller to release tension and alleviate muscle soreness.

4. Rest:

  • Allow your body to recover by getting adequate rest and sleep.
  • Aim for 7-9 hours of quality sleep each night to support muscle repair and recovery.

5. Active Recovery:

  • Engage in low-impact activities such as walking, swimming, or cycling to promote blood flow and speed up recovery.
  • Avoid high-intensity workouts or activities that may exacerbate muscle soreness.

6. Ice Baths or Cold Therapy:

  • Take an ice bath or apply cold packs to reduce inflammation and soothe sore muscles.
  • Limit ice bath duration to 10-15 minutes to avoid potential adverse effects on circulation.

7. Compression Garments:

  • Wear compression socks, sleeves, or garments to improve circulation and reduce muscle soreness.
  • Use compression garments during the first 24-48 hours post-race for optimal recovery benefits.

8. Massage Therapy:

  • Schedule a sports massage to alleviate muscle tension, improve circulation, and promote faster recovery.
  • Choose a licensed massage therapist experienced in post-race recovery techniques.

9. Listen to Your Body:

  • Pay attention to signs of fatigue, pain, or discomfort.
  • Modify your recovery plan as needed based on how your body feels.

10. Reflect and Celebrate:

  • Take time to reflect on your race experience and celebrate your accomplishments.
  • Acknowledge your hard work, dedication, and perseverance.

Remember, recovery is a crucial part of the training process and plays a significant role in preventing injuries and maximizing performance in future races. Listen to your body, prioritize self-care, and give yourself the time and attention you need to bounce back stronger than ever.

Congratulations on completing your race, and best of luck with your recovery journey!

100-mile Endurance Plan

Posted on by magnolias + fluff

Week 1-4: Building a “Foundation”

Week 1: Getting Started (It’s all about the base)

  • Monday: Rest
  • Tuesday: 3 miles easy
  • Wednesday: 4 miles moderate
  • Thursday: Cross-training or strength training (because it’s fun to confuse your muscles)
  • Friday: 3 miles easy
  • Saturday: 6 miles LSD (long slow distance)
  • Sunday: 3 miles easy (you’ve crushed this first week!)

Week 2: Progressing… Slow and steady

  • Monday: Rest (your body rebuilds, your mind refreshes, and your spirit rejuvenates)
  • Tuesday: 4 miles easy
  • Wednesday: 5 miles moderate
  • Thursday: Cross-training or strength training (build those muscles!)
  • Friday: 4 miles easy
  • Saturday: 8 miles LSD (long, slow, and drawn-out)
  • Sunday: 4 miles easy (celebrate every step forward, for each one brings you closer to achieving your dreams)

Week 3: Embracing the Suck

  • Monday: Rest (Rest is a vital part of your athletic journey. Embrace it, honor it, and let it fuel your success.)
  • Tuesday: 5 miles easy
  • Wednesday: 6 miles moderate (because moderate pain is the new normal)
  • Thursday: Cross-training or strength training (because muscles love surprises)
  • Friday: 5 miles easy
  • Saturday: 10 miles LSD (long, slow, and delirious)
  • Sunday: 5 miles easy (Every step you take, every drop of sweat you shed, brings you one step closer to your goals. Remind yourself of what you’re achieving.)

Week 4: Starting to Feel Like a Real Athlete… Almost

  • Monday: Rest (rest is a badge of honor for all of the hard work you’re putting in)
  • Tuesday: 6 miles easy
  • Wednesday: 7 miles moderate (keep pushing forward, and remember, your journey is as remarkable as your destination)
  • Thursday: Cross-training or strength training
  • Friday: 6 miles easy
  • Saturday: 12 miles LSD (long, slow, and desperate for a massage)
  • Sunday: 6 miles easy (the new definition of “Sunday Funday”)

Week 5-8: Building Endurance (Look at all you’ve achieved and keep moving forward)

Week 5: The Pain Train Keeps Chugging Along

  • Monday: Rest (resets, refocuses, and re-energize)
  • Tuesday: 7 miles easy
  • Wednesday: 8 miles moderate (feel the grit in your soul)
  • Thursday: Cross-training or strength training (celebrate how strong you’re getting)
  • Friday: 7 miles easy
  • Saturday: 15 miles LSD (long, slow, and determined)
  • Sunday: 7 miles easy (remind yourself of your epic week of achievements)

Week 6: The “I’m Definitely in Over My Head” Phase

  • Monday: Rest (allow yourself to recharge your batteries, both physically and mentally)
  • Tuesday: 8 miles easy (soak in your surroundings)
  • Wednesday: 9 miles moderate
  • Thursday: Cross-training or strength training (it’s a great opportunity for yoga)
  • Friday: 8 miles easy
  • Saturday: 18 miles LSD (long, slow, and questioning all life choices)
  • Sunday: 8 miles easy (you are a rock star!)

Week 7: The “I Might Actually Survive This” Phase… Maybe

  • Monday: Rest (your rest days are just as important as your training days)
  • Tuesday: 9 miles easy (easy, as in “I’m just here for the snacks”)
  • Wednesday: 10 miles moderate
  • Thursday: Cross-training or strength training (building strength and improving endurance)
  • Friday: 9 miles easy
  • Saturday: 20 miles LSD (stay fierce, stay focused)
  • Sunday: 9 miles easy

Week 8: The “Tapering” Phase (aka the Calm Before the Storm)

  • Monday: Rest (take a deep breath, relax and enjoy this rest day)
  • Tuesday: 8 miles easy
  • Wednesday: 6 miles easy (because you’ve earned the right to take it easy… for now)
  • Thursday: Cross-training or strength training
  • Friday: 4 miles easy
  • Saturday: 10 miles LSD (long, slow, and drawn-out)
  • Sunday: 4 miles easy (the world can’t stop you now)

Week 9-12: The Final Stretch (Or in This Case, the Final Struggle)

Week 9: Increasing Intensity (Because Why Not?)

  • Monday: Rest (mentally prepare for the adventure that lies ahead)
  • Tuesday: 10 miles with intervals
  • Wednesday: 8 miles moderate
  • Thursday: Cross-training or strength training (remember why you started)
  • Friday: 8 miles easy
  • Saturday: 22 miles LSD (keep pushing, keep grinding, and keep believing in yourself)
  • Sunday: 8 miles easy

Week 10: Hill Training (Because Why Not Add Insult to Injury?)

  • Monday: Rest (rest is the secret sauce that will propel you forward)
  • Tuesday: 9 miles with hill repeats (keeping pushing onward and upward)
  • Wednesday: 10 miles moderate
  • Thursday: Cross-training or strength training (remember the passion that burns within you)
  • Friday: 9 miles easy
  • Saturday: 25 miles LSD with hills (long, slow, and wondering why you ever thought running up hills was a good idea)
  • Sunday: 9 miles easy (shake out run)

Week 11: Speed Work (Because Torture Comes in Many Forms)

  • Monday: Rest (rest well for your next triumph awaits)
  • Tuesday: 8 miles with speed intervals
  • Wednesday: 10 miles moderate (greatness is unfolding)
  • Thursday: Cross-training or strength training (hard work and dedication)
  • Friday: 8 miles easy
  • Saturday: 28 miles LSD (visualize your finish line achievement)
  • Sunday: 8 miles easy (another epic week!)

Week 12: The “Tapering” Phase (aka the Beginning of the End)

  • Monday: Rest (self care is the best care)
  • Tuesday: 6 miles easy (put on some happy tunes and get your body moving)
  • Wednesday: 8 miles with hills (you now eat hills for breakfast)
  • Thursday: Cross-training or strength training (your greatness shines)
  • Friday: 4 miles easy
  • Saturday: 10 miles LSD
  • Sunday: 4 miles easy (remind yourself how great this feeling of accomplishment is)

Week 13-16: Peak Training (Or in Other Words, the Final Countdown)

Week 13: Longest Runs (Because There’s No Turning Back Now)

  • Monday: Rest (recharge and reignite)
  • Tuesday: 8 miles easy
  • Wednesday: 12 miles with speed intervals
  • Thursday: Cross-training or strength training (you’re getting stronger every day)
  • Friday: 8 miles easy
  • Saturday: 30 miles LSD (where will this adventure take you next?)
  • Sunday: 8 miles easy (you are achieving great things!)

Week 14: Back-to-Back Long Runs (Because You Clearly Haven’t Suffered Enough Yet)

  • Monday: Rest (embrace comfort for your body and mind)
  • Tuesday: 8 miles easy
  • Wednesday: 10 miles with hills
  • Thursday: Cross-training or strength training
  • Friday: 8 miles easy (it’s okay if the easy days feel challenging too)
  • Saturday: 35 miles LSD (this is where you get to push your limits)
  • Sunday: 8 miles easy (pushing to train on tired legs)

Week 15: Final Push (Because There’s No Turning Back Now… Seriously, You Can’t Turn Back)

  • Monday: Rest (relax and let your mind wander)
  • Tuesday: 8 miles with intervals
  • Wednesday: 12 miles moderate (the grind is real)
  • Thursday: Cross-training or strength training (you are stronger than you know)
  • Friday: 8 miles easy (conserve your energy for your highest mileage week)
  • Saturday: 40 miles LSD (you’re chasing your dreams)
  • Sunday: 8 miles easy (you did it!!)

Week 16: The “Tapering” Phase (Because Even the Pain Train Needs a Rest… Right?)

  • Monday: Rest (this rest is so well-deserved)
  • Tuesday: 6 miles easy (embrace these easy miles)
  • Wednesday: 8 miles with hills (this is what athletes are made of)
  • Thursday: Cross-training or strength training
  • Friday: 4 miles easy (keep your eye on the prize)
  • Saturday: 10 miles LSD
  • Sunday: 4 miles easy (your dedication is inspiring!)

Week 17-20: Taper and Race Preparation (The End is Near)

Week 17: Tapering (Or in Other Words, the Beginning of the End)

  • Monday: Rest (focus on the journey that has brought you here)
  • Tuesday: 4 miles easy (you are capable of more than you’ve ever imagined)
  • Wednesday: 6 miles easy (you have some so far!)
  • Thursday: Cross-training or strength training (and make sure to get some extra stretching)
  • Friday: 3 miles easy
  • Saturday: Rest (you are here because of your grit and determination)
  • Sunday: Race day preparation (nutrition, gear check, and hydration)

Week 18: Race Week (You’re here and ready for an unbelievable experience)

  • Follow a very light running schedule, focusing on rest, hydration, and mental preparation for the race.
  • Remember to fuel and give your muscles the nutrition they deserve.

Week 19-20: Recovery (Race recovery is as important as your race training and preparation)

  • Gradually ease back into running with short, easy runs. Focus on recovery activities such as stretching, foam rolling, and adequate rest.
  • Be sure to keep hydrating and fueling your recovering muscles.