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Trails
& Trail Runs
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WWW.TRAILRUN.COM
Provo River Team Relay Marathon September 11th Week
16 Training Schedual for a Fall Marathon P.R. 1/2 Aug.14th,
then 1 month till St. Gearge Oct. 2th
We Start fun training April.
May 15th Bridal Viel Falls 10k
Week 1 Sunday Rest Day/ Monday 0-3 Interval 6-10
2 x (3 x 800) @ 10K pace, 90 seconds recovery, 5 min.
recovery between sets Tuesday Distance 4-6 Wednesday Tempo
4-6 Thursday Distance 7-8 Friday Distance 5-6 Saturday
MLR12-14 Steady, easy paced Total (40-50) Weeks left 15
May 26th Week 2 Sunday Rest Day/ Monday
0-3 Interval 8-11 1 mile-2 mile-1 mile @ slightly slower
than 10K effort Tuesday Dist. 5-8 Wednesday Tempo 6-8
1x15 min. @ marathon tempo Thursday Distance 4-6 Friday
Distance 4-6 Saturday Long 14-16 Steady, easy paced Total
(40-55) Weeks left 14
June 2nd Week 3 Sunday Rest Day/ Monday 0-4
Interval 8-11 2 x (800-600-400-200), @ 5K-10K pace, 1
min recovery, 3-5 min. between sets Tuesday Distance 5-6
Wednesday Tempo 8-10 2 x 15 min. @ marathon tempo Thursday
Distance 4-6 Friday Distance 5-8 Saturday Long 15-17 Total
(45-60) Weeks left 13
June 9th Week 4 Sunday Rest Day/ Monday 0-3
Interval 7-9 5 x (1000), @ 10K pace, 2 min. recovery Tuesday
Distance 4-7 Wednesday MLR 9-10 Thursday Distance 6 Friday
3-7 easy Saturday
June 19 Provo RiverWoods 10 mile
Trailrun long run Total (40-55) Weeks left 12
June 16th Week 5 Sunday Rest Day/ Monday 0-3
Tuesday Interval 8-10 3 x (2000) @ 10K pace, 3 min. recovery
Distance 5-8 Wednesday Tempo 7-9 1 x 20 min. @ marathon
tempo Thursday Distance 5-8 Friday Distance 4-6 Saturday
Long 15-18 Run the middle 3 miles @ marathon tempo Total
(45-60) Weeks left 11
Week 6 Sunday Rest Day/ Monday 0-3 Interval 7-10
3 x (800-600-600) @ 5K effort, 90 seconds recovery, 5
minutes between sets Tuesday Distance 5-8 Wednesday MLR
10-11 Thursday Distance 4-6 Friday Tempo 6-10 30-40 min.
continuous run @ marathon tempo Saturday Long 12-14 Easy,
shorter long run this week Total (45-60) Wks left 10
Week 7 Sunday Rest Day/ Monday 0-4 Interval 8-10
2 x (4 x 800) @ 10K pace, 90 sec recovery, 5 min. recovery
between sets Tuesday Dist. 5-8 Wed. Tempo 6-9 2 x 15 min.
@ marathon tempo Thursday Dist. 5-8 Friday Dist. 6-9
July 10th Saturday Run a race.=(?mi.)- Total
(45-60) Weeks left 9
Week 8 Sunday Rest Day/ Monday 0-3 Interval 7-10
3 (1600) @ 10K pace, 3 min. recovery Tuesday Distance
5-7 Wednesday MLR 11-12 Thursday Rest Day 0-3 Friday Distance
6-7 Saturday Long 18-20 Easy paced 45-60 Wks left 8
Week 9 Sunday Rest Day/ Monday 0-3 Interval 8-10
3 x (800-600-400-200), @ 5K-10k pace, 1 min. recovery,
3-5 min between sets Tuesday Distance 4-6 Wednesday Tempo
8-10 2 x 15 min. @ marathon tempo Thursday Distance 4-6
Friday Distance 3-7 Easy day Saturday Long 16-18 Run miles
9-12 @ marathon tempo Total (40-55) Weeks left 7
Week 10 Sunday Rest Day/ Monday 0-3 Interval 7-10
5 x (1000), @ 10K pace, 2 min. recovery Tuesday Distance
5-8 Wednesday MLR 10-11 Thursday Distance 4-6 Friday Distance
5-8 Saturday Long 18-21 Last 4 miles @ marathon tempo
Total (50-65) Weeks left 6
Week 11 Sunday Rest Day/ Monday 0-3 Interval 8-11
1 mile-2 mile-1 mile @ slightly slower than 10K effort
Tuesday Distance 4-6 Wednesday Tempo 8-10 1 x 20 min.
& 1 x 10 min. @ marathon tempo Thursday Rest 0-3 Friday
Distance 3-7 Easy day Saturday Race 13-16 Total (35-55)
Weeks left 5
Week 12 Sunday Rest Day/ Monday 0-5 Interval 7-10
3-4 @x (1600) @ marathon tempo, 3 min. recovery Tuesday
Dist 4-6 Wed MLR 10-12 Thursday Distance 6 Friday 0-4
Saturday Long August 14th Provo River
Trail 1/2 Marathon Total (40-60) Weeks left
4
Week 13 Sunday Rest Day/ Monday 0-4 Interval 8-11
2 x (4 x 800) @ 10K pace, 90 seconds recovery, 5 min.
recovery between sets Tuesday Distance 6-8 Wednesday Tempo
8-10 2@ x 15 min. @ marathon tempo Thursday Distance 4-6
Friday Distance 6-9 Saturday Long 17-20 Last 4 miles @
marathon tempo Total (50-65) Weeks left 3
Week 14 Sunday Rest Day/ Monday 0-3 Interval 8-11
3 x (2000) @ 10K pace, 3 min. recovery Tuesday Distance
3-5 Wednesday MLR 10-12 Thursday Distance 4-6 Friday Tempo
8-10 30-40 min. continuous run @ marathon tempo Saturday
Long 14-16 Easy, steady paced Total (50-60) Weeks left
2
Week 15 Sunday Rest Day/ Monday 0-3 Interval 7-9
3 x (800-600-600) @ 5K effort, 90 seconds recovery, 4
minutes between sets Tuesday Distance 4-7 Wednesday Tempo
7-9 2 x 15 min. @ marathon tempo Thursday Distance 4-7
Friday Rest 0-3 Saturday MLR 10-13 Easy paced Total (30-50)
Week left 1 Sunday 16 Rest Day/ Monday 3-5
Tempo 6-8 1 x (5000) @ marathon tempo Tuesday Rest 3-6
Wednesday Tempo 6-8 3 x (1000) @ marathon tempo Thursday
Rest 0-5 Friday Rest 0-5 Saturday 1 x 26.2 miles @ marathon
pace Total 20-40 Race26.2 |
Utah
Trails
Bonneville Shore Trail as I
run up on the wasatch front. On a sunday overlooking
the valley after the Olypic's, wow it is great. as
soon as the mud is gone. You can run from the capital
up city creek, better yet, from the
University Hospital is a great trail that
goes up above and to the north a canyon that goes
up, then behind a hill that comes out at the homes
above the capital way high, eventually down city creek..
Red Butte Garden run to the
this is the place, go a cross the street Hogal
Zoo go south. Find (road signs that go up above the
golf course (neighborhood) Then one of the best is
from
If you are up by the U the fun trail is the
Jewish Rec center To the
trail behind Scriners hospital, you can run
from there on 11th ave all the way to city
creek then down memory grove below the capital, and
if you wanted 2 blocks south to trax would take you
back to the U. We may have an event there.
Gardner village 7800 so.(13.1
miles from gardener- village to Raging Waters). If
you wanted to you could park your car at trax, or
park your car ride your bike if you wish it is 13.1
miles from gardener- village then all the way up the
trail on the Jordan river. I did it a year ago and
road to 21st, then went under 21st canal trail at
golf course, then they have bridge across the rail
road tracks to the east that comes out on a trail
at raging waters. You can from there go I to trax
station 13th by Franklin field ride back to your car
at 7800 so. or from Raging waters keep going North
up to international Peace park about I think 7th south.
Sat. http://www.runlocomotion.com/
Club www.runlocomotion.com/Current_Schedule.htm
Sat, Mar. 30 Avenues Run. Meet in Upper (Northeast
Parking Lot) at the Capitol. This run will include
two hill repeats. The total run will be 16 miles.
Several Clubs meet at different places, each week,
www.slctrackclub.org/
Monday Speed Work: 6:00pm Liberty Park, East side.
Workouts move to East High School Track, beginning
Feb. 11, 2002. Speed Work Training Plan Mar. 2 Tanner
Park Meet in the parking lot at 2700 S. and 2700 E.
* My Favorite is provo Canyon,
We (trailrun.com ) built a great trail up the
south mountain side above the paved trail, to the
north is a great trail so great they call it the Great
western trail.
Provo River Trail Then
one can run all the way to Utah lake w/o cars if they
want. www.trailrun.com/directions.html Bountiful
has Mueller park, get off 1st exit 2600
so. I think all the way up till you run into the canyon,
you have to make one turn at I think it is catholic
school to the right turn all the way up the canyon,
Running on the road one can run from the LDS Bountiful
temple all the way to N. SLC golf course Eaglewood.
If you want (when mud is gone you can park there (Top
of North Salt Lake, or at the
Capital and run a trail all the way to or from
SLC Capital to North Salt Lake, Then when you advance
you can go to American fork run
up tibble fork it would come out at Wasatch
state park and Back side of Alta. The very
best trail is
Gaurdsman pass; from
Gaurdsman pass (when snow is gone) down towards Brighton
then it comes out at mill creek, If you want
really well groomed trails P.C.
Resort, Deer Valley, and many of the best trails
in the state go around Park City Town,
they have a great map, Now for a fun trail
go up
Emigration canyon, park
at the top, You will see a trail go North, it will
go I believe all the way to east canyon, as you get
a few miles you turn down the little canyon, it will
come out at the house just below were you parked,
fun easy trail. from little del Resevoir you go up
to the Old Mornmon trail.
at the top of big mountain you can go south on the
Great Western trail, it will come out at Jeremy
Ranch, or go down hill It will come out at east canyon
road about 5-6 miles from East canyon. Well when you
get thru these, You will find the back side of Timp
Mountain and Up. I guess we will add more
to the page, of were trail runs are the best. Seems
more people are trying trails, Best for me is close
in the evenings, so I go to Provo canyon. You could
park at this is the place not far from Sugar house.
If you are from SLC Happy trails. From Curt see more
on left side of www.trailrun.com
Try a run on the Provo River Trail all the way from
Provo Canyon to Utah Lake State Park.
Soon there will be a trail all the way from Provo
to Solder Hollow in Midway Site of the Olympic X-Ski
Center.
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