Ultra Runner Base Phase (strength and endurance base) - 8 weeks

Average Weekly Breakdown
Training Load By Week
Average Weekly Breakdown
Training Load By Week
Average Weekly Training Hours: 13:15

This 8 week program includes strength, work capacity, and base endurance miles with long intervals thrown in. This program is intended to build your strength, durability and base endurance to ensure you can handle a more rigorous training schedule as the season approaches.

Sample Day 1
0:45:00
30TSS
Easy morning run

zone 2

Sample Day 1
1:20:00

Warm: 3 rounds: 10 front squats (45#), 10 pushups, 10 flutter kicks, airplane seat stretch

8 Rounds
3 front squats
2 box jumps
banded triceps

6 Rounds
5 DB bench press
1 rope climb
pigeon

5 Rounds
4 DB Curtis P's
:30 active hang
toe touch

Sample Day 2
2:15:00
90TSS
LSD Run

Zone 2

Sample Day 3
0:45:00
30TSS
Easy morning run

zone 2

Sample Day 3
1:00:00
High Intensity WO

Warm: 2 mile run

6 RFT
5 pull ups ... had to jump for last couple rounds
15 kb swings (35)
1 mini leg blaster*


-rest 6 min-

10 min AMRAP
5 KB cleans (35) (ea)
7 knees to elbows
10 burpees


4 rounds:
:30 situps
:30 side plank (ea)
:30 oblique raises (ea) (35)
:30 KB RDL (35)
:30 rest

3 rounds: LAX ball foot smash, foam roll, 5 dislocates

Sample Day 4
1:00:00
Lift - Bodyweight focus

Warm: 3 rounds: 
10 pushups, 10 lunges, 10 situps, wall squat

6 Rounds
10 pull ups
10 dips
30 lunges
:45 rest

6 Rounds
20 jumping squats
5 box overs (20")
:30 leg circles

5 Rounds
10 ply box drop + jump
50m farmers carry (40#)

Sample Day 4
1:00:00
50TSS
Tempo Run

After the bodyweight work

High zone 2 - low zone 3

Christopher Judy

I focus on a total athlete concept including fitness, nutrition, and sports psychology. I keep my training efficient, concise and effective with no extra fluff.

I specialize in obstacle course racing (OCR), cycling, distance running, military training and general strength and conditioning.