I’ve had a lot of questions about a Rim-to-Rim-to-Rim training plan for the Grand Canyon. Especially one for people that don’t have easy access to elevation gain. So to better help others I’ve put together the training plan a buddy and I used for our R2R2R run in May 2021. Not only did we feel prepared but we did it without poles!
Below is a list of guidelines for the workouts and a template that you can follow. I always tell people it’s important to do what works for you when it comes to scheduling the days. So feel free to modify it but this a great place to start. If you’re looking for general R2R2R info, like trail info, shuttle, water, ect you can click here for a complete R2R2R Guide!
Rim-to-Rim-to-Rim Training Plan – Grand Canyon R2R2R
In this section, we will explore a variety of training techniques and paces to enhance your running performance and overall fitness. “Feel Runs” allow you to adapt your run based on your current mood and energy levels, whether you’re ready to push your limits or need a more relaxed recovery session. We’ll also delve into the benefits of “Walking Lunges,” a powerful exercise for strengthening both uphill and downhill leg muscles. In addition, “Incline Training” will challenge you with hill work on a treadmill or stair mill, enabling you to conquer inclines of 1 mile or greater. Finally, we’ll define the paces you’ll encounter throughout your training, from “Half+ / Full+ Pace” for marathon targets to the ever-important “Recovery Pace” to help you optimize your running journey.
Feel Runs: Run based on how you are feeling. If you feel fresh and want to push it, push it. Feeling tired or need some rest, run at a slower recovery pace. Mix in a fartlek and speed work if you’re in the mood. Have fun with it.
Walking Lunges: Walking lunges are one of the best ways to build both uphill and possibly more importantly, downhill leg strength. These large sets may seem excessive, but will prepare your quads for the brutal descents and climbs. An I encourage you to read the comments below from other runners that have followed the the plan. They really work! These should be walking lunges, not standing reverse lunges which they work different muscle groups.
Incline Training: Incline training will include hill work with an incline of 1 mile or greater. Work on a treadmill at a 10% incline or greater. Or work on the stair mill. Feel free to combine them to reach your minute target.
Half+ / Full+ Pace: This refers to running at your half marathon or full marathon target pace or slower. These are used help improve form and muscles memory. Engraining the pace into your running.
Recovery Pace: This will typically be your full marathon pace place plus 1-3 minutes per mile slower.
Recovery Weeks: The training plan also includes a recovery week every 4 weeks built in with decreased volume. This will allow your body to recover and get stronger as the miles progress
Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
---|---|---|---|---|---|---|---|
Week #1 | Rest Day | 5 Miles Feel | 150 Walking Lunges | 30 Minutes Incline Training | Rest Day (or Cross Training) | 5 Miles Half Pace + | 13 Miles Full+ Pace |
Week #2 | Rest Day | 6 Miles Feel | 300 Walking Lunges | 35 Minutes Incline Training | Rest Day (or Cross Training) | 6 Miles Half Pace + | 14 Miles Full+ Pace |
Week #3 | Rest Day | 7 Miles Feel | 450 Walking Lunges | 40 Minutes Incline Training | Rest Day (or Cross Training) | 7 Miles Half Pace + | 15 Miles Full+ Pace |
Week #4 | Rest Day | 4 Miles Feel | 300 Walking Lunges | 30 Minutes Incline Training | Rest Day (or Cross Training) | 5 Miles Half Pace + | 10 Miles Full+ Pace |
Week #5 | Rest Day | 8 Miles Feel | 600 Walking Lunges | 45 Minutes Incline Training | Rest Day (or Cross Training) | 7 Miles Half Pace + | 16 Miles Full+ Pace |
Week #6 | Rest Day | 9 Miles Feel | 700 Walking Lunges | 50 Minutes Incline Training | Rest Day (or Cross Training) | 8 Miles Half Pace + | 17 Miles Full+ Pace |
Week #7 | Rest Day | 10 Miles Feel | 800 Walking Lunges | 55 Minutes Incline Training | Rest Day (or Cross Training) | 9 Miles Half Pace + | 18 Miles Full+ Pace |
Week #8 | Rest Day | 8 Miles Feel | 500 Walking Lunges | 30 Minutes Incline Training | Rest Day (or Cross Training) | 5 Miles Half Pace + | 10 Miles Recovery |
Week #9 | Rest Day | 11 Miles Feel | 900 Walking Lunges | 60 Minutes Incline Training | Rest Day (or Cross Training) | 10 Miles Half Pace + | 20 Miles Full+ Pace |
Week #10 | Rest Day | 12 Miles Feel | 1000 Walking Lunges | 60 Minutes Incline Training | Rest Day | 6 Miles Recovery Pace | 32+ Miles (6,000+ft gain) |
Week #11 | Rest Day | 4 Miles Recovery | Rest Day | 20 Minutes Incline Training | Rest Day (or Cross Training) | 4 Miles Recovery Pace | 6 Miles Recover Pace |
Week #12 | Rest Day | Rest Day | Rest Day | 4 Miles | Rest Day | 2-4 Miles Recovery Pace | Your R2R2R Run!!! |
Rim to Rim to Rim Training Plan Closing Notes
Every athlete is different. What works for me may not work for you. That said, if you follow this outline you will be in great shape for your Grand Canyon R2R2R attempt. And remember, the most important part of this entire journey is to enjoy the experience. Even at the lowest point of your toughest training day. Soak it in. It will make your accomplishment in the end that much greater. Enjoy the process knowing that it will all be worth it when you’re in the canyon. Enjoy it!