Congratulations on signing up for the 2012 Run for the Toad 25k. You will be joining 1400 other hearty souls on a magnificent trail running experience!
If this is your first introduction to trail running this is a perfect course for you. The trail is very well groomed and offers some great scenic vistas of the surrounding forest and countryside. Where possible I would certainly recommend getting some of your training done on a trail if you are coming from a road running background. While not all training is necessary to do on trail it will certainly make things go smoother race day by doing some.
If you have a chance to get to the Run for the Toad training run July 28 it would be of benefit and you will notice on the training program provided the runs are oriented around 2 loops of the course each day which will help you familiarize yourself with the course and give you a good mental image of what you will be tackling race day. If geography or time prevents you from getting there, here’s a little bit of info to help prepare you.
The course offers very few flat sections, and at the same time very few extended climbs. The course is very rolling and the longest climb shouldn’t take you much longer than 90 seconds. About 60% of the course is shaded and there are some exposed sections in the grassy meadows. Weather has come in all forms at the Run for the Toad from snow and hail to gorgeous 70F sun. Aid stations are ample on the course as well. If you use a run/walk program based on time I recommend scrapping that and doing what the course allows.
I hope you enjoy not only the event itself, but the training to prep yourself for the event! It certainly will be a memorable experience. The program presented here is designed to prepare the runner "to complete" the event in a time of 2:20 to 3 hours.
Ryne (Montrail Team Member, 2008 – 50k Winner)
|Run For The Toad 25k Training Program|
|* Saturday is the Run for the Toad Training day on the course at Pinehurst|
|Jul 23-29||5k||off||3 x 1 mile||off||5k||5k||13k||33|
|* one mile repeats are done with 90 seconds rest between each. A 10 minute warm up and cool down should be done as well|
|Jul 30-7||off||4k||8 x 1/2 mile||off||5k||10k||12k||37|
|Aug 6-12||off||6k||4 x 1 mile||off||5k||8k||15k||41|
|Aug 13-19||off||8k||10 x 1/2 mile||off||off||10k||16k||41|
|Aug 27-Sep 2||off||5k||3 x hill repeat||off||8k||5k||20k||45|
|* hill should be about 500-800 meters in length and a 15 minute pre and post workout jog should be done|
|Sep 3-9||off||5k||4 x hill repeat||5k||off||8k||18k||42|
|Sep 10-16||off||5k||5 x hill repeat||off||off||5k||22k||38|
|Sep 24-Sep 30||off||8k||5k||off||3k||25k||3k||44|