50-70 km ultra, trail running (2500-3500 meters elevation)

Average Weekly Training Hours 08:39
Training Load By Week
Average Weekly Training Hours 08:39
Training Load By Week

This is the training plan for an Ultra event!
The plan is 12 weeks and requires some pre-trail running experience and pre-running fitness. However, the plan will cater both the slower and the faster runner since it's heart rate and time based. The more advanced, fitter runner will cover more distance at a higher pace during the same time / roughly same heart rate compared to the slower runner.
The plan is designed to prepare you for between 2500 - 3500 meters of elevation over a distance of between 50 - 70 km of trail running.

Sample Day 1
1:00:00
40TSS
45 minutes slow, mixed terrain

15 minutes warm-up and dynamic stretch
45 minutes slow and easy run in mixed terrain at 70-75% HRmax

Sample Day 2
1:05:00
60TSS
50 minutes relaxed hill run, 450-550 meters total elevation gain

15 minutes warm-up and dynamic stretching
50 minutes relaxed/easy run with hill climbing at 75-80% HRmax. 
Try to include 450-550 meters total elevation in the workout

Sample Day 3
1:22:30
71.7TSS
Fartlek in mixed hilly terrain

15 minutes warm-up and dynamic stretching
Mix speed and intensity/effort with terrain for 60 minutes or follow this structured workout (still in mixed hilly terrain):

5 minutes, 70-75% maxHR
10 minutes, 80-85% maxHR
15 minutes (5+5+5), 75-80% + 85-90% + 75-80% maxHR
10 minutes, 80-85% maxHR
5 minutes, 70-75% maxHR

Recover at low intensity jog between each effort for half the time of the effort (i.e a 5 minute more intense effort is followed by a 2.5 minute less intense jog)

Sample Day 6
2:00:00
100TSS
Recovery ride

About 2 hours, mostly easy, ride.
This his your recovery workout and most part of this workout should be done without putting added load on the muscles.
The objective is to activate the body while recovering.

Sample Day 7
1:45:00
70TSS
1:30 hour easy, hilly terrain, 600-800 meters total elevation gain

15 minutes warm-up and dynamic stretch
90 minutes easy run in hilly terrain at 70-75% HRmax
Try to include 600-800 meters total elevation in the workout

Sample Day 8
0:45:00
20TSS
leg day

Sample Day 10
1:45:00
70TSS
1:30 hour slow, mixed terrain

15 minutes warm-up and dynamic stretch
90 minutes slow and easy run in mixed terrain at 70-75% HRmax

Tony Persson
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Tony's Coaching

I offer online and local coaching.
I am a certified Ironman coach from the Ironman University and I hold an ACE Personal trainer certificate.
I coach multiple clients with a spread of abilities from finishing their first Ironman/IM70.3 to clients finishing at World Championship races.

Myself I have several Ironman and IM70.3 finishes, sub-10 Ironman races, Age-group wins at Olympic distance races, and duathlon races. I've raced at the IM70.3 World Champion and Long Duathlon World Championship.