50k - Sub 3:25 (8 weeks)

Average Weekly Training Hours 06:41
Training Load By Week
Average Weekly Training Hours 06:41
Training Load By Week

Sometimes you need a new challenge. It doesn't mean your other ones have been not good enough, but I needed some variety. The sport gave me so much since I won two Ironman-titles - the fastest in 8:54 - and the IM World- and European Championships as an agegrouper. I love to share my experience and a lot of athletes trust me and my coaching skills. As more and more athletes asking for help and coaching I decided to build some training plans beside my 1 on 1 coaching. So more athletes can start their journey towards their personal goals. I'd be very happy if you will be one of these.
This plan was build by myself for myself to prepare for my first ultra run. Come and join me!

Requirements:
You should have experience of several years of running and already completed basic training.
Before you start with the plan be sure you got a check-up at your doctor or even better, undergo a sports medical examination including exercise ECG and cardiac ultrasound examination.
The goal of the lan is that you'll be able to run at aerobic/anaerobic threshold pace during competition, like you do it in a Marathon. You should pay attention to adequate sleep, recovery, as litte stress as possible (in your private and professional field) and a healthy nutrition.

You should be able to run a marathon in 2 hours 45 minutes.

weekly hours of training: 7-13
weekly days of training: 5-7
km/week: 75-124km
total km: 760km
possible alternative training: bike, ergometer, swim

Sample Day 1
0:45:00
Blackroll, Stretching 45

Take some time to loosen your muscles and perform some stretching, 15 min each

Sample Day 2
1:09:00
9.32mi
Intensive Endurance Run

Use this run to build your basic endurance. In order to achieve this, please do not run significantly faster than the average pace shown.
HR should be 78-86% of FTHR.

Sample Day 3
1:12:00
9.32mi
Extensive Endurance Run

Use this run to build your basic endurance. In order to achieve this, please do not run significantly faster than the average pace shown.
HR should be 70-80% of FTHR.

Sample Day 4
11.81mi
Intervall Session/Speed Work 10 x 1k

Start with a warm up at a pace of 4:40 - 5:00min/km and 69-83% of your FTHR, followed by 10 intervals of 1k at a pace of 3:45min/km and at 85-100% FTHR with 3 minutes (or 400m jog) rest in between. Rest means easy jog. After that run home and warm down at a pace of 5:00min/km and 69%-83% of your FTHR.

Sample Day 5
0:45:00
Blackroll, Stretching 45

Take some time to loosen your muscles and perform some stretching, 15 min each

Sample Day 6
0:48:00
6.21mi
Extensive Endurance Run

Use this run to build your basic endurance. In order to achieve this, please do not run significantly faster than the average pace shown.
HR should be 70-80% of FTHR.

Sample Day 7
2:23:00
18.64mi
Long Run

Use this run to build your basic endurance. In order to achieve this, please do not run significantly faster than the average pace shown.
HR should be 67-73% of FTHR.

Astrid Stienen
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triworx-coaching.com

I'm an IRONMAN-Pro, 2x Ironman Champion with a PB of 8:54 and - as an Agegroup-athlete - Ironman World- and European Champion. I love to share all my experience as coach. Seeing my athletes succeed is the fuel of my life and one of the best feelings I know.

So if you also want to succeed and think we can be a good team. Just get coached by me or buy one of my training plans.

I'll help you become who you want as an athlete.

Let's start.

Astrid