Preparatory phase pre ultra marathon / trail marathon training block
Tim PigottAll plans by this Coach
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This 6 plan is designed to prepare you for structured training in preparation for an ultra marathon plan. The goal of this block of training is to build consistency and skill development, preparing the legs for the work to come. You should be comfortable with doing 60-90minute runs, and running 4-5 times a week. This plan has Monday and Friday as non-running days. Feel free to adapt to your own time availability, but ensure you give yourself enough recovery either side of your long runs.
Mid week runs are set as no more than 60minutes long (starting at 30minutes), with an emphasis on technique practice such as cadence increases and breathing control. Most of the runs are all easy aerobic efforts, but introducing some threshold runs to improve your awareness of doing threshold interval efforts. The weekend long runs start at 90minutes and build to 2hr45. You will do 2 longer runs at the weekend. Monday and Friday are non-running days. If doing back to back longer runs at the weekend isn't an option, you can extend your Wednesday run to become a mid week medium-long run instead. It is advisable to spend your weekend long runs on the trail, or similar terrain to your goal event, even if this means having to walk on the uphills to keep your overall effort level low.
Alongside your running there is a 6 week progressive plyometric program, to enhance your running economy and provide additional stimulus to your bones, tendons and ligaments. There is also an isometric core routine, and a basic glute strengthening program. Feel free to repeat these exercises 2-3 times a week, depending on your time availability.
Once you have completed this preparation phase you will be ready to start an event focussed build up which includes more interval work and extending the long runs further.
Ensure you have set your HR zones within training peaks, based on a recent race or hard effort run. See the following link for support https://help.trainingpeaks.com/hc/en-us/articles/204073584-How-to-Set-your-Thresholds-and-Calculate-your-Zones