Achieve your best ever race-fitness from 4 to 5 workouts per week!
"I have made nice improvements in pace. I'm about to go on a two hour Zone 2 run at 7:50 pace whereas 3 months ago I was doing the same run at 8:40 pace." - Peter Eberle. 10th April 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, 8th April 2018
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This plan is designed to get you in peak shape for your target "A" race Ultra Marathon (from 60 to 100k), although you can include other running events. There are usually 4-5 workouts per week including a strength session. There's a day off each week and every fourth week is easier to aid recovery and adaptation. To be successful with this plan you should already be running 3 or 4 times per week and capable of running 1:30 hrs non-stop. Guidance is provided for Heart Rate, Feel or Pace. You can start this plan any Monday.
Still not sure? We will happily switch your plan within 14 days of purchase.
All in low to mid Z2.
Warm Up:
6 mins in Z2,
4 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).
Main Set:
2 x (7 mins in low Z4 + 2 mins recovery in Z1).
Warm Down:
5 mins in Z2.
Warm Up:
5 mins in Z2,
4 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).
Main Set:
4 mins in low Z5 + 60 secs recovery in Z1,
3 mins in low Z5 + 60 secs recovery in Z1,
2 mins in low Z5 + 60 secs recovery in Z1,
1 min in low Z5 + 60 secs recovery in Z1.
Warm Down
5 mins in Z2.
Easy or steady run all in low to mid Z2.
All in low to mid Z2.
Warm Up:
6 mins in Z2,
4 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).
Main Set:
14 mins in low Z4.
Warm Down:
10 mins in Z2.
Warm Up:
6 mins in Z2,
4 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).
Main Set:
5 x (2 mins in Z5 + 60 sec recoveries in Z1).
Warm Down:
5 mins in Z2.