A 10 week training plan to prepare you for running the St Swithuns way ultra marathon on the 22nd September 2019.
Each week has a particular focus and the overall plan is designed to build your aerobic endurance and ability to sustain a steady pace in order to complete the 53km St Swithun's ultra.
This plan assumes a basic level of fitness and a minimum level of running specific training, if not then a bespoke targeted plan may be more suitable.
One of the prime foundations is the principle of consistency each day, each week and each month. This can include daily checks on your health and wellness, introducing active recovery sessions, establishing a strength training routine that can be completed week in week out.
Every week will include a variety of training sessions with the objective to help your body adapt in order to prepare for the event, some weeks will include a higher number of runs, others higher intensity, some will include back to back or double day runs. Every variation is designed to help stimulate and improve your endurance habit so you are ready for race day.
the plan uses a combination of heart rate and pace guidelines, there is a threshold test run in week 1 which can be used to test your current actual level of fitness, not your desired or previous fitness.
Get into the habit of performing a regular injury prevention routine. Whatever works best for you, this may include yoga, light stretching, massage, foam roller.
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).
These sessions are important to include on a weekly basis throughout the training plan.
Base Run. On a mostly flat course with a soft but firm surface (trail, track. park, treadmill), stay in heart rate zone 1 or in pace zones 1 and 2 only. Pretty form (proud posture) and quick cadence. If very tired reduce the duration of this run or omit it.
Heart rate in zones 1-2 on a gently rolling course. Check cadence: count left foot strikes every 15 seconds. Goal is 22 or higher to give a total cadence of 88-92spm
Building strength training into the weekly routine so that it becomes a habit. This session can be done before or after an easy run day.
This will develop your aerobic endurance. follow the session plan, do not hold a pace or effort, vary between the parameters set.