Foundation
9 weeks
Mon
Strength A — lower body (45 min)
Tue
Easy 8km road
Wed
3×1km tempo in 12km
Thu
Strength B — core & upper (40 min) + Yoga
Fri
Easy road run with friend — 11–12km
Sat
Parkrun 5km (race effort)
Sun
Long Run 22km — road/trail mix
58 km total200 m elevation
Mon
Strength A — lower body (45 min)
Tue
Easy 8km road
Wed
12km incl. 6×100m uphill strides
Thu
Strength B — core & upper (40 min) + Yoga
Fri
Easy road run with friend — 11–12km
Sat
Easy 10km trail run
Sun
Long Run 24km trail — 200–300m elev
63 km total400 m elevation
Mon
Strength A — lower body (45 min)
Tue
Easy 8km road
Wed
Hills: 2kmWU+8×2min hard uphill+jog+2kmCD (~10km)
Thu
Strength B — core & upper (40 min) + Yoga
Fri
Easy road run with friend — 11–12km
Sat
Parkrun 5km (race effort)
Sun
Long Run 26km trail — 400m+ elev
60 km total600 m elevation
Mon
REST — mobility, calf/foot rolling & Yoga (PF rehab)
Tue
Easy 4km road — very easy, monitor foot
Wed
Easy 5km flat — conversational
Thu
Strength combined — lower body + core/upper + Yoga (60 min)
Fri
Easy road run with friend — 11km
Sat
Parkrun 5km — easy effort (no race effort yet)
Sun
Long Run 15km — flat road/trail, Zone 2
40 km total100 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 5km road
Wed
Easy 7km incl. 4×100m relaxed strides
Thu
Strength combined — lower body + core/upper + Yoga (60 min)
Fri
Easy road run with friend — 11km
Sat
Parkrun 5km — easy effort
Sun
Long Run 17km — flat trail, Zone 2
45 km total200 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 6km road
Wed
10km incl. 6×100m hill strides
Thu
Strength combined — lower body + core/upper + Yoga (60 min)
Fri
Easy road run with friend — 11km
Sat
Parkrun 5km
Sun
Long Run 18km — easy trail, 150m elev
50 km total350 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 4km road
Wed
Easy 5km flat
Thu
Strength combined — lighter session (45 min) + Yoga
Fri
Easy road run with friend — 11km
Sat
Parkrun 5km — easy effort
Sun
Easy 13km flat — Zone 2
38 km total150 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 7km road
Wed
10km incl. 6×30sec hill strides
Thu
Strength combined — lower body + core/upper + Yoga (60 min)
Fri
Easy road run with friend — 11km
Sat
Parkrun 5km
Sun
Long Run 20km trail — 200m elev
53 km total350 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 8km road
Wed
10km with 5×2min uphill efforts
Thu
Strength combined — lower body + core/upper + Yoga (60 min)
Fri
Easy road run with friend — 12km
Sat
Parkrun 5km
Sun
Long Run 23km trail — 300m elev
58 km total500 m elevation
Build
6 weeks
Mon
REST — mobility & Yoga
Tue
Easy 10km road
Wed
Tempo: 2kmWU+7km@HM effort+2kmCD (11km)
Thu
Strength combined — lower body + core/upper + Yoga (60 min)
Fri
Easy road run with friend — 12km
Sat
Parkrun 5km
Sun
Long Run 26km trail — 400m elev
64 km total650 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 6km road
Wed
Easy 8km road
Thu
Strength combined — lighter session (45 min) + Yoga
Fri
Easy road run with friend — 11km
Sat
Parkrun 5km — easy effort
Sun
Easy 18km — flat, Zone 2
48 km total200 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 10km road
Wed
Hills: 2kmWU+8×2min uphill+jog+2kmCD (~11km, 500m)
Thu
Strength combined — lower body + core/upper + Yoga (60 min)
Fri
Easy road run with friend — 12km
Sat
Parkrun 5km
Sun
Long Run 30km trail — 500m elev
68 km total800 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 10km road
Wed
Tempo: 3kmWU+6km@HM effort+3kmCD (12km)
Thu
Strength combined — lower body + core/upper + Yoga (60 min)
Fri
Easy road run with friend — 12km
Sat
Trail 16km — 500m elev (B2B Day 1)
Sun
Long Run 22km trail — 400m elev (B2B Day 2)
72 km total1,100 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 10km road
Wed
Hills: 2kmWU+10×2min uphill+jog+2kmCD (~12km, 600m)
Thu
Strength combined — lower body + core/upper + Yoga (60 min)
Fri
Easy road run with friend — 12km
Sat
Trail 18km — 600m elev (B2B Day 1)
Sun
Long Run 24km trail — 500m elev (B2B Day 2)
76 km total1,200 m elevation
Mon
REST — mobility & Yoga
Tue
Easy 8km road
Wed
Easy 10km — relaxed form
Thu
Strength combined — lighter session (45 min) + Yoga
Fri
Easy road run with friend — 12km
Sat
Parkrun 5km — easy effort
Sun
Easy 23km flat — Zone 2
58 km total300 m elevation
Peak
2 weeks
Mon
REST — mobility & Yoga
Tue
Easy 10km road
Wed
Tempo: 3kmWU+8km@marathon effort+3kmCD (14km)
Thu
Strength combined — lower body + core/upper + Yoga (60 min)
Fri
Easy road run with friend — 12km
Sat
Trail 18km — 700m elev (B2B Day 1)
Sun
Long Run 24km trail — 600m elev (B2B Day 2)
78 km total1,500 m elevation
Mon
REST — mobility & Yoga ✓ done
Tue
Easy 10.5km road ✓ done
Wed
Farnsworth 12×200 + WU/CD — 14km, 211m ✓ done
Thu
Strength 60min ✓ done
Fri
Easy 12km road with friend ✓ done
Sat
⚠ KNEE — REST. Start ITB protocol: glute-med activation, roll glutes/TFL (not the ITB itself)
Sun
Easy 12km — flat, soft surface, no road camber (was 26km trail)
48 km total430 m elevation
Deload
2 weeks
Mon
Strength A — ITB block: banded side-steps, side-lying abduction, Copenhagen plank, single-leg RDL (45 min)
Tue
Easy 8km — flat, soft surface. Alternate direction to avoid running the same road camber
Wed
Strength B — low-box step-downs (3s lowering), eccentric calf raises, side plank + leg lift (45 min) + Yoga
Thu
Easy 10km flat + 6×15sec strides (fast is ITB-friendly — slow grinding is not)
Fri
Easy road run with friend — 10km flat
Sat
REST — or 30min pool run / walk. No downhill, no stairs this week.
Sun
Easy 17km — flat, Zone 2, soft surface. NO descents.
45 km total250 m elevation
Mon
Strength A — ITB block, add dumbbell load (45 min)
Tue
Easy 10km flat + 6×15sec strides
Wed
★ STAIR SESSION 1 — 6×3min power hike up, WALK or ride DOWN (~300m vert, zero eccentric cost)
Thu
Strength B — step-downs + eccentrics (45 min) + Yoga
Fri
Easy road run with friend — 11km flat
Sat
Easy 8km + 6×15sec uphill sprints — walk down between reps
Sun
Long 20km — rolling. Climb freely, keep descents short and gentle (~250m)
57 km total700 m elevation
Build
3 weeks
Mon
Strength A — ITB + posterior chain (45 min)
Tue
Easy 10km flat
Wed
Farnsworth reps ×10 — run up, walk down (~12km, 250m)
Thu
Strength B — step-downs, higher box (45 min) + Yoga
Fri
Easy road run with friend — 12km
Sat
Easy 6km shake-out + strides
Sun
★ TRAIL DAY 1 — 24km, 600m+. Hike the climbs. First real descent practice: short quick steps, high cadence, no braking
64 km total1,100 m elevation
Mon
Strength A (45 min)
Tue
Easy 10km flat
Wed
★ STAIR SESSION 2 — 8×3min + 15min tempo finish (~13km, 350m)
Thu
Strength B (45 min) + Yoga
Fri
Easy road run with friend — 12km
Sat
Trail 14km — 400m (B2B Day 1), controlled descents
Sun
Long 23km trail — 450m (B2B Day 2). Descent practice on tired legs — this is the race-specific bit
72 km total1,250 m elevation
Mon
Strength A — lighter (40 min)
Tue
Easy 8km flat
Wed
Easy 10km + 6×20sec strides
Thu
Strength B — lighter (40 min) + Yoga
Fri
Easy road run with friend — 11km
Sat
REST / Yoga — ⚑ KNEE CHECK-IN: honest assessment before the big block
Sun
Easy 20km — flat, Zone 2
49 km total350 m elevation
Peak
2 weeks
Mon
Strength A (45 min)
Tue
Easy 10km flat
Wed
★ STAIR SESSION 3 — 10×3min power hike, loaded pack if comfortable (~13km, 400m)
Thu
Strength B (45 min) + Yoga
Fri
Easy road run with friend — 11km
Sat
Easy 8km shake-out
Sun
★★ RACE SIM — 30km trail, 800m+ gain & descent. Full race kit, race nutrition (200–300 cal/hr), hike the climbs, save the long descent for the end
72 km total1,400 m elevation
Mon
Strength A (45 min)
Tue
Easy 10km flat
Wed
Farnsworth reps ×12 (~13km, 300m)
Thu
Strength B (45 min) + Yoga
Fri
Easy road run with friend — 12km
Sat
★ BIG B2B Day 1 — Trail 18km, 500m
Sun
★ BIG B2B Day 2 — Trail 26km, 700m. Biggest cumulative descent of the block — last hard day before taper
79 km total1,500 m elevation
Taper
3 weeks
Mon
Strength A — volume down, keep the load (40 min)
Tue
Easy 9km flat
Wed
Stair session — 6×3min, easy effort (~10km, 250m)
Thu
Strength B — light (40 min) + Yoga
Fri
Easy road run with friend — 11km
Sat
Easy 7km + strides
Sun
Long 20km trail — 400m, relaxed. Keep some descent in to hold the adaptation
57 km total700 m elevation
Mon
Strength A — light, maintenance only (35 min)
Tue
Easy 8km flat
Wed
Easy 10km + 6×20sec strides
Thu
Strength B — light (30 min) + Yoga
Fri
Easy road run with friend — 10km
Sat
Rest / Yoga
Sun
Trail 15km — 350m, easy. Final descent touch
43 km total450 m elevation
Mon
REST / Yoga + mobility
Tue
Easy 7km + 4×100m strides
Wed
Easy 6km flat
Thu
Strength — bands & bodyweight only, very light (20 min) + Yoga
Fri
Easy road run with friend — 8km
Sat
Rest / Yoga
Sun
Easy 9km — relaxed, mostly flat. Last longer run.
30 km total200 m elevation
Race Week
1 weeks
Mon
Easy 5km + 4×100m strides — should feel sharp, not tired
Tue
Easy 4km very easy. Kit check, drop bags, nutrition plan written down. ⚑ Start carb load.
Wed
Travel to Halls Gap — REST. Optional 15min shake-out + 3 strides. ⚑ Carb load day 2.
Thu
★ RACE DAY: GPT50k 6:00am — hike the climbs, short quick steps on the descents, eat early. ENJOY IT!
Fri
REST — celebrate. Walk, eat, hydrate.
Sat
REST — gentle walk & mobility only
Sun
REST — optional 20min very easy jog if the legs feel good
13 km total100 m elevation