Training Program: Orcas Island 25K

Training Schedule for the Orcas Island 25K – Hard Trail Run with 3500ft elevation gain and loss.

This schedule assumes you are already a runner and capable of at least a 10K or 12K and trail running. If not please check out the 5K, 10K, 12K and ½ marathon schedules BEFORE starting this.

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Day 0 (Sun)         Trail run 5-6 miles

Day 1                     R&R

Day 2                     2 mile trail jog + 30 min easy gym workout, legs & glutes

Day 3                     Gym – core blaster plus reactive exercises. 40-60mins.

Day 4                     3mile jog + 3x 30sec intervals.

Day 5                     R&R

Day 6                     6 mile trail run

Day 7 (Sun)         R&R

Day 8                     Gym – work legs/glutes hard. 30 mins.

Day 9                     3m easy run

Day 10                   Gym – core blaster + reactive exercises. 40-60mins.

Day 11                   4 mile trail run with 4x 30sec intervals.

Day 12                   R&R

Day 13                   7 mile trail run include hills up/down.

Day 14 (Sun)       R&R

Day 15                   Gym – medium to heavy workout legs/glutes. 30 to 40 mins.

Day 16                   3 mile trail run with 3x30sec intervals.

Day 17                   Gym – core blaster plus reactive exercises. 40-60mins.

Day 18                   4 mile trail run with 4x 30sec intervals.

Day 19                   R&R

Day 20                   8 mile trail run include hills up/down.

Day 21 (Sun)       R&R

Day 22                   Gym – light workout full body + stretching.

Day 23                   4 mile trail run with 4x40sec intervals.

Day 24                   Gym – core blaster plus reactive exercises. 40-60mins.

Day 25                   R&R

Day 26                   R&R

Day 27                   Hike 2miles with 2000ft elevation gain + 1 mile flat then retrace steps back to car.

Day 28 (Sun)       R&R

Day 29                   Gym – core blaster plus reactive exercises. 40-60mins.

Day 30                   5 mile trail run with 5x30sec intervals.

Day 31                   R&R

Day 32                   3 mile easy continuous run + gym stretching.

Day 33                   R&R

Day 34                   9 mile trail run include steep hills 2x

Day 35 (Sun)       R&R

Day 36                   Gym – medium workout full body + stretching. 60 mins.

Day 37                   3 mile steady continuous run.

Day 38                   Gym – core blaster plus reactive exercises. 40-60mins.

Day 39                   R&R

Day 40                   Hike 2m trail with 2000ft elevation in 45-50 mins. Jog down a 4 mile road back to car.

Day 41                   R&R

Day 42 (Sun)       R&R

Day 43                   Gym – core blaster plus reactive exercises. 40-60mins.

Day 44                   3 mile trail run with 3x30sec intervals.

Day 45                   Gym – medium workout full body + stretching. 60 mins.

Day 46                   4 mile trail run with 4x30sec intervals.

Day 47                   R&R

Day 48                   4 mile flat trail run – medium continuous.

Day 49 (Sun)       Trail run – 10 miles –medium to hard with hills up/down.

Day 50                   R&R

Day 51                   Gym –light to medium level full body workout. 45-60 mins.

Day 52                   4 mile trail run with 4x40sec intervals.

Day 53                   Gym – core blaster plus reactive exercises. 40-60mins.

Day 54                   R&R

Day 55                   10 mile trail run – normal pace – include hills up/down.

Day 56 (Sun)       R&R

Day 57                   Gym – medium level full body workout.

Day 58                   5 mile flat run with 5x30sec intervals.

Day 59                   R&R

Day 60                   2 mile run medium to fast + gym core and stretching 30 mins.

Day 61                   R&R

Day 62                   11 mile trail run – normal pace – include hills up/down.

Day 63 (Sun)       R&R

Day 64                   Gym – medium level full body workout.

Day 65                   6 mile flat run with 6x30sec intervals.

Day 66                   Gym – leg & glutes- medium to heavy weights – 30 to 40 mins.

Day 67                   R&R

Day 68                   R&R

Day 69                   Jog up 4miles with 2000ft elevation, run down. Repeat 2x

Day 70 (Sun)       R&R

Day 71                   Gym – light full body workout – 45 mins.

Day 72                   4 mile flat run with 4x45sec intervals.

Day 73                   R&R

Day 74                   Gym – leg & glutes- medium to heavy weights – 30 to 40 mins.

Day 75                   R&R

Day 76                   12 mile trail run – easy to medium – include hills up / down

Day 77 (Sun)       R&R

Day 78                   2 to 3 mile trail run – easy with medium fast intervals (4x 30 sec)

Day 79                   Gym – Core work and stretching only – 30 mins.

Day 80                   4 mile flat trail run – medium fast pace continuous.

Day 81                   R&R

Day 82                   R&R – travel to Orcas Island, Washington State.

Day 83 or 84        Orcas 25k – enjoy.