CCC 2019 21 Week Training Plan

Average Weekly Training Hours 09:20
Training Load By Week
Average Weekly Training Hours 09:20
Training Load By Week

A dedicated 21 week plan tailored for the unique demands of CCC 2019, with consideration for the climbs, and elevation change.
This is a 21 week plan starting on Monday 8th April and finishing on race day.
It features 3 build weeks followed by a recovery week and a three week taper.

Requires access to a treadmill for certain workouts, or hills, and ideally a HR monitor.
Time based rather than distance.

Sample Day 1
1:00:00
1hr Threshold Heart Rate Test

1hr threshold HR Test

Warm Up
15 mins Easy Pace, increased effort for final 5 minutes.
Mid way through do some dynamic stretches, bum flicks and high knees.

Main Set
25 minutes Tempo Run
This is not very pleasant, start of at a pace you know you can maintain for the 25 minutes, but should be very hard for final five minutes.

Cool Down
20 Minutes easy run/walk
Bring HR back down slowly

Sample Day 2
0:30:00
30 Min Recovery Run

30 Minute Recovery Run

HR Zone 1 for 30 Minutes

Sample Day 3
1:00:00
1hr Interval Run - 5 x 3 Minutes

1hr Interval Run

Warm Up
15 minutes Easy Pace. Increasing effort for final 5 minutes.
Include dynamic stretches, bum flicks and high knees mid way through Warm Up

Main Set
5 x 3 minutes Fast Paced (not sprint)
3 minutes recovery

Cool Down
Make up to 1 hour with Easy Running

Sample Day 4
0:30:00
30 min Treadmill

Uphill Treadmill

Warm Up
1km Flat Running

Main Set
Increase Treadmill Gradient to 15%
10 Minutes walk/jog
HR Zone 2 to Zone 4

Decrease Gradient to 12%
5 Minute walk/jog - try to increase pace slightly
HR Zone 4

Cool Down
Decrease incline to 0%
500m - 1km Easy Jog/Walk

Sample Day 6
1:00:00
1hr Interval Run - 6 x 3 Minutes

1hr Interval Run

Warm Up
15 minutes Easy Pace. Increasing effort for final 5 minutes.
Include dynamic stretches, bum flicks and high knees mid way through Warm Up

Main Set
6 x 3 minutes Fast Paced (not sprint)
3 minutes recovery

Cool Down
Make up to 1 hour with Easy Running

Sample Day 7
2:00:00
2hr Endurance Run

Endurance Run

Steady run - aim for HR Zone 1 to Zone 2
Try to do on trails and for every kilometer run aim for 61m of elevation - e.g. for a 10km run climb 610m.
For miles - for every mile climb 318 ft (e.g. 6 miles look for 1908 ft).
This elevation to distance is reflective of the race route.

Sample Day 8
1:00:00
60 Min Recovery Run

60 Minute Recovery Run

HR Zone 1 for 60 Minutes

Doug Stewart
|
TMR Coaching

TMR Coaching provides bespoke coaching packages and training plans for some of the toughest events on the planet.
Specialising in endurance events from triathlons to ultra marathons and sportives, we have the right package to suit your training and racing requirements.
Making use of the latest technologies and software (WKO5, Best Bike Split, Running Power Meters) TMR Coaching are able to ensure accurate analysis and optimal training strategies.