MSquared Coaching- 16 Week Ultra-Marathon Training Plan (Intermediate)

Average Weekly Training Hours 07:49
Training Load By Week
Average Weekly Training Hours 07:49
Training Load By Week

This plan was written and intended for those with a reasonable background of base running fitness. You may have already competed in a marathon and/or ultra-distance running race. If you have not then there is no reason why you cannot still prepare for and compete the Challenge if you give yourself plenty of time to prepare. If you intend to walk/hike then you will still need to get some miles in the legs beforehand.

Sample Day 1
1:30:00
Endurance Basic - Light

Do these work outs on soft flat terraine such as a packed dirt or gravel trail an run in zone 1. Keep all movements quick and light. These may also be done on a treadmill at 1 degree incline.

Sample Day 3
0:30:00
Recovery Run

Easy run or Walk

Sample Day 4
1:00:00
Endurance Basic - Light

Do these work outs on soft flat terraine such as a packed dirt or gravel trail an run in zone 1. Keep all movements quick and light. These may also be done on a treadmill at 1 degree incline.

Sample Day 4
1:00:00
Muscular Endurance Tempo

Run on a flat to gently rolling course. After a thorough warm up increease the pace slightly to maintainintensity for main effort. Finish comfortably. Used during base period as depletes the legs for high intensity workouts.

Sample Day 6
1:00:00
Force Hill Fartlek - Steady

On a rolling course, run easy on flats and down hill, but run hard up every hill. The hard segments could be at Lactate threshold pace. concentrate on driving the knee quickly uphill and pulling the foot back and down powerfully into the ground instead of just using gravity to pull you down.

Sample Day 7
1:30:00
Endurance Basic - Light

Do these work outs on soft flat terraine such as a packed dirt or gravel trail an run in zone 1. Keep all movements quick and light. These may also be done on a treadmill at 1 degree incline.

Sample Day 8
0:30:00
Recovery Run

Easy run or Walk

Michael Masters
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MSquared Triathlon Coaching

Michael's coaching profile speaks for itself. With a lifetime of experience in sports coaching at the very highest levels he is without doubt one of the most exciting coaches emerging on the scene.

Level 3 British Triathlon | Level 2 British Cycling Road & TT | UK Athletics Endurance Running Coach | BTF Mentor | ASA OW Swim Coach | UKAD Acredited Advisor

Michael can provide individuals with an underwater swim analysis seperate to the full range of Training Peaks coaching packages available.