Peak for your race with 6 to 8 workouts per week!
"I have made nice improvements. My Z2 pace has improved from 8:40 to 7:50 in 3 months!" Peter Eberle, 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, 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, although you can include other running events. Each week has 6-7 workouts, a strength session and a day off. Fitness tests enable 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). There are easier weeks to aid recovery and adaptation. You should already be running 5-6 times p/wk and able to run 3 hrs 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.
15 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.
10 mins in Z1 to Z2 (easy).
All in Z1 to low 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.
All in low to mid Z2. An easy run that can be done as a warm up to the Strength & Conditioning session that's planned for today.
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.
This workout will improve your running stamina and teach the body and mind to stay strong throughout your race. Nail these sessions in training to be prepared for the demands on race day.
10 mins in low Z2,
10 mins in upper Z2,
10 mins in low Z3,
10 mins in mid Z3,
10 mins in upper Z3,
5 mins in low Z4.
10 mins in low 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 easy all in Z1 to low Z2. This is your long run and will gradually increase in duration.