Doug Stewart
All plans by this Coach24 Weeks
5 Run
7:00 hrs
running ultra intermediate advanced hr based
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
Still have questions about this plan?Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.
A dedicated plan tailored for the unique demands of the Tarawera 102km Ultra Marathon, with consideration for the climbs, and elevation change.
This is a 24 week plan starting on Monday August 26th and finishing on race day.
It features 3 build weeks followed by a recovery week, before moving to a 2 week build 1 week recovery as the training increases. It has a three week taper.
It designed for both those looking to run a fast time and those looking to finish the race, with optional workouts/replacement of workouts depending on level of ability.
Requires access to a treadmill for certain workouts, or hills, and ideally a HR monitor.
Time based rather than distance.
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.
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
30 Minute Recovery Run
HR Zone 1 for 30 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
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
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
Endurance Run -
Steady run - aim for HR Zone 1 to Zone 2
Each endurance run should be reflective of the Tarawera course.
Try to do on trails and for every kilometer run aim for 26m of elevation - e.g. for a 10km run climb 260m.
The route comprises:
Single track 60%
Forest track minor forest route 23%
Farm/park 5%
Forest road 7%
Public road 5%
So ensure you practice on trails and tracks as the comprise c. 90% of the route.
If you are comfortable on singletrack trails you will perform better in the race.
45 Minute Recovery Run
HR Zone 1 for 45 Minutes