Achieve your best ever race-fitness from 5 high quality runs per week!
"I have made nice improvements in pace. My Z2 pace has improved from 8:40 to 7:50 in 3 months!" Peter Eberle, 2018
"I can’t tell you how much I’m enjoying the plan. It’s amazing to know what I’m doing weeks in advance!" Rachel Kjearsgaard, April 2018
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This plan is designed to get you in peak shape for your priority "A" Ultra Marathon (60 to 100k) Race, you can also include other running events. Each week has 5 workouts, a strength session and a day off. There are regular fitness tests enabling you to train at the correct intensity and track your progress. Workouts are measured in duration to avoid under or over training and can be exported to your compatible device (Garmin and more). Every 4th week is easier to aid recovery and adaptation. You should already be running 4-5 times p/wk and able to jog 60 mins non-stop. Guidance is provided for Heart Rate, Feel or Pace.
This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks.
10 mins in Z2 (easy/steady),
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too.
5 mins in Z1-Z2 (easy).
All in low to mid Z2. These runs are to be done slowly. They will gradually build your endurance and increase your efficiency. If you do them faster, you'll increase your injury risk for no real benefit.
Please click on the link below for your guide to the strength and conditioning workouts. Strength and Conditioning will help maintain your muscle mass and these specific exercises are designed to improve the economy of your running performance.
These sessions are designed to gradually get you used to running faster. They will also prepare you for speed sessions later in the plan that involve longer or more efforts.
10 mins in Z2,
4 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).
2 x (1 min in Z3 + 1 min recovery in Z1-Z2),
2 x (1 min in Z4 + 1 min recovery in Z1-Z2),
2 x (1 min in Z5 + 2 mins recovery in Z1-Z2).
5 mins in Z2.
All in low to mid Z2. This run should feel easy and you should be able to hold a conversation. These runs gradually build your endurance and increase your efficiency.
Run all in upper Z1 to low Z2. You should be able to maintain conversation at this pace. This is your longest run of the week and it'll gradually build up throughout your training plan.
All in low to mid Z2.