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!
Rim-to-Rim-to-Rim Training Plan – Grand Canyon R2R2R
Feel Runs: Run based on how you are feeling. If you feel fresh and want to push it, push it. Need some rest, run at a recovery pace. Mix in a fartlek and speed work. Have fun with it.
Walking Lunges: Walking lunges are one of the best ways to build both uphill and downhill leg strength. These should be walking lunges, not standing reverse lunges, 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.
Recovery Pace: This will typically be your full marathon pace place plus 1 min+.
| 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 + | 13.13 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 | 6 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 | 4-6 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!
Bryan,
I know it is a silly question, do you have a recommendation to modify this to R2R run?
Not a silly questions at all! For the Rim-to-Rim I would suggest cutting the mileage and lunges by 20% and running a marathon for your long run. So instead on 10 miles, you would do 8 miles ect.
Let me know if you have any other questions!
Thank you for the information. I am going to build up to week 1 lunges. ????, and then start the training.
This looks great! I just made my attempt the second week of November & wish I had incorporated lunges (or at least step ups) into my very loose plan. I knew that descending would be a beating, & my plan fell apart because of it. Daylight became a concern so I turned back 15 miles in. I’m going to incorporate your lunge training (& dial back my arrogance) and try again in May 2022.
Broken toe in the spring pushed my attempt from spring to fall. Lunges made a huge difference – descent is still a lot of work, but my legs weren’t rubber at the bottom. Completed R2R2R last week.
Hi Bryan,
Did you use the Salomon “Advance Skin 12” pack for your outing and did it hold everything you needed comfortably?
Thanks for te video!
Cheers!
Hey Lionel! Yes, we both ran in the Advanced Skin 12 Liter. And felt like we had plenty of room overall and the vest performed very well in the hot conditions. It’s great having so many easy access pockets so you can add/remove layers, grab snacks etc.
Let me know if you have any other questions!
Did you mean “poles?”
Yes! Sorry about that and thank you for pointing out the mistake.
Hello Bryan,
Thank you for posting this training plan. I followed it in prep for R2R2R and successfully completed it on May 20. The lunges seemed like a ridiculous addition to a plan, but I religiously completed them. Although my brain was fatigued on the final climb out, my legs were ready for it.
The Solomon Advance Skin 12L was also a great suggestion!
Now I need another goal…
Hey Ann!
I’m so glad to hear about your successful R2R2R! And glad I could help in any way I can. There is something magical about that place and the whole experience.
A couple recommendations for your next challenge include the Tetons Crest Trail in Wyoming and the Four Pass Loop in Colorado. Both are incredible. Let me know what you end up choosing next!
Hi Bryan,
Any tips/recommendations for “fueling”/calorie intake during the R2R2R?
Thanks
Alfredo S.
Hey Alfredo! My apologies for the delay, just getting back from running the Presidential Travers in New Hampshire. Great question! I’m a firm believer in taking in a minimum of 100 calories every 45 minutes even if you’re not hungry or every 35 minutes if you’re moving at a higher effort and start feeling hungry before the 45 minute mark. They key is to not get behind. Also I can’t recommend making sure you are getting enough salt and electrolytes. Water isn’t enough.
For walking lunges, do you count each leg as a rep or left and right = 1 rep? Just curious mostly. I appreciate the plan!
Great question, each leg lunge counts as one rep. So a lunge with your right leg then left leg would count as two reps. Hope that makes sense!