Soulstice Trail Run

Soulstice Trail Run Photo by Bret Sarnquist

The Cross-Trainer’s Way to Soulstice: 16-Week Training Plan
Training plan for the Soulstice Trail Run.
How do I purchase the training plan?
Select purchase option below, or contact me for other payment methods.



Who is the training plan intended for?
This training plan is intended for runners who are training to complete the Soulstice Mountain Trail Run as their top-priority event for the year, but know that if they run too frequently or too far they will end up injured and unable to do it. It is also intended for those who simply have other loves besides running, and want to include those loves in their weekly training. It includes several suggestions on specific routes and races in Flagstaff, AZ. However, if you are traveling, spending time somewhere besides Flagstaff, or are not available for a race, just substitute a similar route or effort on those days. It is written with long course runners in mind; short course runners may want to shorten most of the runs, and opt for the shorter distance choice for the other races they enter.
When does the plan begin?
Monday, June 22, 2014. It goes for 16 weeks, through the Soulstice race date of Saturday, October 10.
Are there any in-person meeting sessions?
Yes! There will be one day where I will hold an in-person session to go over some of the workouts, as well as meet each other and get some initial questions answered. This is an optional session that will cost just $5 extra. The date of this session will be determined to accommodate as many schedules as possible. Open only to those who purchase the plan before June 19.
What kinds of cross-training does it include?
Each week includes 2-3 days of running, plus 1-2 days of strength training, one bike ride, and one “family day”.
Those aren't the types of cross-training I like to do/I want to run more than that/My life or work schedule varies a lot. Can I still use this training plan?
You can absolutely alter this plan in any way that you need to make it work for you (rearrange the workouts, substitute a different cross-training, run longer or shorter, etc). Feel free to do this on your own, or contact me for help in either customizing this plan or for signing up for individual coaching. My customization fee is $50. Individual coaching rates are here.
How many hours/days/miles per week do I need to have available in order to follow the training plan?
The plan is written with 3 midweek workouts of ~45 mins each, and 1-2 weekend workouts ranging from 1 to 3 hours. However, you can alter as much as needed to make it work for you.
What should I do to prepare for the beginning of the training plan?
You should gradually increase your long run to 1 hour and 15 minutes before beginning this training plan, and you should be consistently running 3 times per week.
I don't live in Flagstaff. Can I still use this plan?
This plan is quite Flagstaff-centric. You can absolutely still use the plan even if you don’t live here, but you will need to either modify it yourself (by substituting runs that are of a similar nature) or have me help you modify it. My consultation fee is $50 to modify.
I’ve heard great things about your mental training program. Is that included in the training plan?
No. Mental training is part of my individual coaching. If you are interested in that level of coaching, please contact me.
Since I have training partners/friends who are doing this run with me, can we just buy 1 plan and share it?
You could, but if you do it is likely you will all get side cramps and blisters! Please no sharing! 🙂 It’s the honor system.
I purchased the training plan, then got sick/injured/changed my mind. Can I get a refund?
Sorry, no refunds once a plan has been downloaded. (If it has been paid for but not yet downloaded, then I can issue a refund.) I can, however, help you alter the plan to work around your sickness or injury. My customization rate is $50.