This treadmill-integrated 21-25k running plan spotlights 4 days per week of running that leaves more time for recovery, cross-training, and lifestyle obligations. Athletes should be able to run 60 minutes continuously prior to starting this plan. The plan features a 2-day back to back long run in the endurance phase. The peak week consists of 5 hours 15 minutes of running. Time-on-feet and Rate of Perceived Exertion will be used to guide your training. This simulates a longer distance while reducing the stress and injury risk. Hill training is focused on accumulating enough elevation gain and loss to prepare you for a race with 2500-3000 feet of total elevation. The taper phase is 3 weeks, allowing for flexibility in race scheduling and leaving you physically recovered and mentally inspired. Flatlanders and athletes limited by weather will benefit from the use of the treadmill as a tool to gain uphill endurance. This detailed plan includes weekly training goals.
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Olita is the owner of Blue Horizon Endurance coaching ultrarunners, SwimRun, & triathlon. She is a former Division I swimmer, UESCA Certified Ultrarunning Coach and US Masters Swim Coach who has competed in hundreds of triathlons, open water races & running races. She is a UESCA Ultrarunner Coach, US Masters Swim Coach, and Fellow of the Academy of Wilderness Medicine. Official partner @mammothendurance
Chart Your Course. Crush The Distance.
@bluehorizonendurance @bluehorizonswimrun