902E Eiger Ultra Trail EUT E51/E35 (10 weeks final), english version

Average Weekly Training Hours 09:02
Training Load By Week
Average Weekly Training Hours 09:02
Training Load By Week

Plan by Timon Abegglen

Technical requirements:
A wattmeter/power meter (such as stryd -> www.stryd.com) is recommended. This is the most precise way to document the training performance in trail running.

Alternatively, in each training session, the load specification is also given as follows:
- Borg (= subjective stress perception; a scale can be downloaded as PDF under -> http://www.marmotatrailrunning.ch/downloads/BORG-Skala.pdf)
- Heart rate (in percent of maximum heart rate)

Sporting requirements:
- for runners with a wattmeter: the own FTP (Functional Threshold Power) is known or will be determined before starting the plan. On day 1 of the plan you will find the unit "FTP-Test" with all necessary details in the description.
- aerobic basic endurance is built up
- Training level is at 4 runs/week, 45-50km/week and 20km runs in a row

In case of problems, we will be happy to help you set up the individual training zones/account settings:
http://www.marmotatrailrunning.ch/personalcoaching-fitness-trailrunning.html

Translated with www.DeepL.com/Translator

Sample Day -31
0:55:00
76TSS
FTP test (if not known or not tested for some time)

Your FTP corresponds to the average watt over the 20min test minus 5%.


Example:
Normalized Power (NP) over 20min = 260 Watt
260-5%=247 Watt FTP

In your TrainingPeaks account settings under "Zones" you will find the item "Run Power" (or must be created).

At the point "Threshold" enter "247", underneath "Auto Calculation" select "Choose Type" select "Threshold" and at the point "Choose Method" select "Jim Vance - Running (7)".
Then click on "Calculate" and "accept".
Save and you're done. :-D

Sample Day -30
0:39:40
18.9TSS
stretching / foam rolling

Foot gymnastics (approx. 5-10min)
- see PDF

Stretch (approx. 20-25min)
- Ischios, sumo stretching
- Adductors, standing
- calves (2 exercises; focus on deep-seated calf muscles)
- Quadriceps, horizontal
- Hero opener
(all stretches described in PDF)

Foam rolling (Blackroll) /Fascia (approx. 20-25min)
- Blackroll lower leg, all sides incl. Achilles tendon
- Ischios - Ischios
- Glutaen
- quadriceps
- Tractor tendon
- Back
- Plantar fascia plate with golf ball
- Achilles tendon tactile "by hand"

Sample Day -29
0:39:40
18.9TSS
stretching / foam rolling

Foot gymnastics (approx. 5-10min)
- see PDF

Stretch (approx. 20-25min)
- Ischios, sumo stretching
- Adductors, standing
- calves (2 exercises; focus on deep-seated calf muscles)
- Quadriceps, horizontal
- Hero opener
(all stretches described in PDF)

Foam rolling (Blackroll) /Fascia (approx. 20-25min)
- Blackroll lower leg, all sides incl. Achilles tendon
- Ischios - Ischios
- Glutaen
- quadriceps
- Tractor tendon
- Back
- Plantar fascia plate with golf ball
- Achilles tendon tactile "by hand"

Sample Day -27
0:39:40
18.9TSS
stretching / foam rolling

Foot gymnastics (approx. 5-10min)
- see PDF

Stretch (approx. 20-25min)
- Ischios, sumo stretching
- Adductors, standing
- calves (2 exercises; focus on deep-seated calf muscles)
- Quadriceps, horizontal
- Hero opener
(all stretches described in PDF)

Foam rolling (Blackroll) /Fascia (approx. 20-25min)
- Blackroll lower leg, all sides incl. Achilles tendon
- Ischios - Ischios
- Glutaen
- quadriceps
- Tractor tendon
- Back
- Plantar fascia plate with golf ball
- Achilles tendon tactile "by hand"

Sample Day -24
0:39:40
18.9TSS
stretching / foam rolling

Foot gymnastics (approx. 5-10min)
- see PDF

Stretch (approx. 20-25min)
- Ischios, sumo stretching
- Adductors, standing
- calves (2 exercises; focus on deep-seated calf muscles)
- Quadriceps, horizontal
- Hero opener
(all stretches described in PDF)

Foam rolling (Blackroll) /Fascia (approx. 20-25min)
- Blackroll lower leg, all sides incl. Achilles tendon
- Ischios - Ischios
- Glutaen
- quadriceps
- Tractor tendon
- Back
- Plantar fascia plate with golf ball
- Achilles tendon tactile "by hand"

Sample Day -21
0:39:40
18.9TSS
stretching / foam rolling

Foot gymnastics (approx. 5-10min)
- see PDF

Stretch (approx. 20-25min)
- Ischios, sumo stretching
- Adductors, standing
- calves (2 exercises; focus on deep-seated calf muscles)
- Quadriceps, horizontal
- Hero opener
(all stretches described in PDF)

Foam rolling (Blackroll) /Fascia (approx. 20-25min)
- Blackroll lower leg, all sides incl. Achilles tendon
- Ischios - Ischios
- Glutaen
- quadriceps
- Tractor tendon
- Back
- Plantar fascia plate with golf ball
- Achilles tendon tactile "by hand"

Sample Day -18
4:00:00
169TSS
Hike&Run; "Day in the mountains" @ 65% FTP

Hike&Run; easy, easy, easy

Zone 1: GA1
Borg 10
<70% HFmax

Timon Abegglen
|
Marmota Trailrunning GmbH

Headcoach / Co-Founder, Marmota Trailrunning GmbH
Fachschul-Dozent für die Bereiche Trainingspraxis, Cardio Training, Ausdauersport

  • Dipl. Medical Fitness Trainer
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Weiterbildungen, Module und Workshops:

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