Preparatory phase pre ultra marathon / trail marathon training block

Author

Tim Pigott

All plans by this Coach

Length

6 Weeks

Typical Week

4 Other, 5 Run, 2 Strength, 1 Custom

Longest Workout

2:45 hrs

Plan Specs

running trail beginner intermediate advanced base period

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

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

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:02
Training Load By Week
Average Weekly Training Hours: 07:02
Average Weekly Breakdown

Tim Pigott

Health & Performance 3

My area of expertise is working with athletes who have been struggling with illness or injury and returning them to peak performance, particularly the longer distance events.

I am a sports physiotherapist, with over 15yrs experience working with beginners through to international & Olympic athletes from a multitude of sports, and university researcher. Coupled with S&C, Retül Bike Fit (IBFI 4), British Triathlon level2 and British Athletics, I can help you return to, or realise your potential.

Back to Plan Details

Sample Day 1

0:15:00
Foam roller / soft tissue mobility

Spend 15minutes working through self massage techniques to recover from the weekend long runs.

Sample Day 1

0:10:00
Plyometrics week 1

a) Warm up vertical jumps - x10
b) vertical jumps x5
c) one leg vertical jumps x5 each leg
d) vertical springing jumps x15
e) split squat jumps x5/5 (alternating leading leg)
f) incline jumps x10

https://youtu.be/4-z-0ozn6_k

Sample Day 2

0:05:00
Myrtle routine

Clams - x8 each leg
Lateral leg lift - x15 each leg (5 toes in, 5 toes forward, 5 toes up)
Donkey kicks x8 each leg
Donkey whips x5 each leg
Fire Hydrants x8 each leg
Knee circle forward x5 each leg
Knee circle backward x5 each leg
Hurdle trail leg forward x5 each leg
Hurdle trail leg backward x5 each leg
Lateral leg swing x5 each leg
Forward-back leg swing x10 each leg
Forward-back leg swing bent knee x10 each leg.

https://www.youtube.com/watch?v=2-BhvUb_oT8&t=29s

Sample Day 2

0:30:00
20TSS
Zone 1-2, check cadence

Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes 15 seconds. Goal is 22 or higher.
If you have a history of lower limb injuries then consider training yourself to run with a faster cadence. Research has shown that an 8-10% increase will reduce your risk of injury. Calculate your natural cadence then add 8% and listen to a metronome to train yourself to run to the faster cadence.

Sample Day 3

1:00:00
40TSS
1hr at less than 75%max

Easy hour, never allow your HR to drift above 75%max. Monitor how your pace changes as you maintain the same HR

Sample Day 3

0:10:00
Plyometrics week 1

a) Warm up vertical jumps - x10
b) vertical jumps x5
c) one leg vertical jumps x5 each leg
d) vertical springing jumps x15
e) split squat jumps x5/5 (alternating leading leg)
f) incline jumps x10

https://youtu.be/4-z-0ozn6_k

Sample Day 4

1:00:00
91.5TSS
VO2 test set RPE

Warm up 10-15mins + drills.
6min max effort (This is the test). 6min recovery.
Then do a workout of:
3min effort, 3min recovery (x5-6 sets)
repeat the 3min efforts as set on your program.
Cool down.

Preparatory phase pre ultra marathon / trail marathon training block

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