Tarawera Ultra Marathon 2020 24 Week Plan
Author
Doug Stewart
All plans by this CoachLength
24 Weeks
Typical Week
5 Run
Longest Workout
7:00 hrs
Plan Specs
running ultra intermediate advanced hr based
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Summary
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.
Stats
Sample Day 1
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
30 Minute Recovery Run
HR Zone 1 for 30 Minutes
Sample Day 3
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
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
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
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.
Sample Day 8
45 Minute Recovery Run
HR Zone 1 for 45 Minutes