Ultra running event base week

Average Weekly Training Hours 09:32
Training Load By Week
Average Weekly Training Hours 09:32
Training Load By Week

Best for an endurance athlete who has at least 5 yrs of consistent base training. In addition the athlete should have a solid history of sound biomechanics and free from injury before beginning.

Sample Day 1
0:19:59
Custom

yoga or flexibilty work

Sample Day 2
0:30:00
Custom

Sample Day 2
0:45:00
Custom

Easy zn 1 run

Sample Day 3
1:00:00
Long run, tempo finish, last 30' in 3Z

BT: Long run, tempo finish. The first part of this run is a long warm-up at heart rate 1-2 zones. The last 30 minutes is in heart rate 3 zone, steady. Relax! What was your tempo (3-zone) pace?

Sample Day 4
0:45:00
Custom

Easy spin with a high cadence 92-98rpms

Sample Day 4
0:30:00
Custom

Sample Day 5
1:15:00
Long run, tempo finish, 5M at goal pace

BT: Long run, tempo finish. The first part of this run is a warm-up at heart rate zones 1-2. The last 5-8 miles (8-13km) are at next A-priority race goal pace. Walk 5 minutes for cool down. What was your goal-pace heart rate?

Scott Horns
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BSRX3 Coaching

Competed in endurance sports for 24 years and has coached endurance athletes for the past 14 years. During this time he has raced in 15 international Ironman triathlons including the Ironman Hawaii World Championship Triathlon. He is a certified USA Triathlon Coach, USA Cycling coach, EMT-B, B.B.A -University of Toledo (Finance) and the United States Sports Academy (M.S.S. in Sports Medicine). He resides in Sarasota, Florida and enjoys spending time with his daughter at the beach.