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Trail Running Course

Final Three Weeks

Back on the road for my final race of the year, the White Rock marathon. I really like this course as it has a little bit of everything (hills, flats, lake, city).

This is the event I qualified for Boston a couple years ago and this year will be a unique experience as I will be running with a friend that is aiming for a Boston qualifying time (3:40). My plan is to support her in whatever way I can. This may include very dry humor (since that is all I got), singing, humming, throwing cold water in her face, and even a bit of conversation for the first 15 miles before things get exciting.

Steph’s only request is that I wear some pink so we can match. This was a bit of an odd request but it must be a girl thing. I will see what I can do. Maybe my wife has something I can wear. (That may be even stranger sounding!)

My only real concern is being healthy enough to run the goal pace of 8:11 min/miles. All of my trail running has put me in the 9-12 min/mile range. I need to step it up or be left at the side of the road.

The Plan

For the next two weeks I am planning to run 45-50 miles a week with the following basic weekly structure. I would like to run 6 days per week with 1 rest/cross-train day.

Day 1: 5.50 mile run – Easy effort on local flat loop or 2% treadmill run

Day 2: 10 mile run –  Easy effort over rolling terrain with some tempo inserted within the run

Day 3: 3 mile run – Easy outside or 2% treadmill run

Day 4: 5.50 mile run – Easy effort on local flat loop or 2% treadmill run

Day 5: 15-20 mile run – Easy effort over rolling terrain with some goal pace inserted within the run

Day 6: 5.50 mile run – Easy effort on local flat loop or 2% treadmill run

Day 7: Rest or cross-train

Two weeks of this plan and then the one week taper.

Training Paces

My training paces will be based on Jack Daniels VDOT 43.

Easy – 9:37 min/mile (In reality I will probably run in the 8:50-9:00 min range)

Pace – 8:15 min/mile

Threshold – 7:42 min/mile (one mile or longer)


Outcomes can be fun to think about but our (my) main goal during the race is to execute each mile to the best of our ability. By doing that, we greatly increase the change of reaching her goal.

We also need to accept that there will be a challenging moment or two regardless of the amount of training we have done. We must acknowledge the challenge and be confident that we will get through it and it will pass. Or we could just cry and get it out of our system, whatever works.

There even is a possibility that we may learn something about ourselves along the way.

We will give it our best and have some flippin fun!

Happy Training!

About the author

David Hanenburg David Hanenburg is the passionate dirt-lovin' creator of Endurance Buzz and has been playing in the endurance sports world since 2000 after knockin' the dust off of his Trek 950 hardtail thanks to a friend asking to go ride some local dirt. In 2007 he ran his first ultra on the trails and fell in love with the sport and its people. For more information on David's endurance sports journey, check out the About page.

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