Tarawera Ultra Marathon 2020 24 Week Plan with Strength and Conditioning

Average Weekly Training Hours 10:36
Training Load By Week
Average Weekly Training Hours 10:36
Training Load By Week

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 includes progressive strength and conditioning sessions that complement the running and phase of the plan.
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.

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 3
0:50:00
Weights 1

Do this with light weights initially to get body used to it.


This is the Stabilisation/Endurance Phase - we will move in to Strength and then Power Phases as the training progresses.
So this may feel a little easy, but note short rest periods here.


WU and Activation Exercises:
Foam Roll Calf
Foam Roll IT Bands
Walking lunges x 6
Stretch Hip Flexor
Glute Bridge - hold for 30 seconds
Plank - hold for 30 seconds
Single Leg Balance - try 30 seconds both legs (great if the have a wobble board, balance ball to stand on and will strength ankles).


MS:
2 x 15 reps of each. Rest period of between sets of 20 to 30 seconds (so not long, try and monitor this).
Squats - Body Weight, think about good form
Dumbbell Bench Press on Swiss Ball
Ball Cobra's
Single Leg Single Arm Bent Over Row
Single Leg Romanian Dead Lift (will help with balance)

Core - your choice

CD:
Stretches including upper back - Y, T, W and achilles
Foam Roll Calfs and IT Bands

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 6
1:00:00
Weights 2

WU and Activation:
Foam Roll Calfs and IT Bands
Walking Lunges
Clam Shells 2 x 15 reps
Swiss Ball Glute Bridge - 2 x 15 reps
Side Plank - 30 seconds per side
Single Leg Balance - on wobble board/balance ball. 30 seconds per leg.
Calf Raises - hold for 5 seconds, 2 x 15 with 30 seconds rest between sets. So for these go up on to tip toes, hold for five seconds lower slowly and then straight back up for another five seconds.

2 x 15 on 20 seconds rest
MS:
Step Up to Bicep Curl (so step up on to a box with dumbbells, and perform a bicep curl on the box)
Push Up
Single Arm Cable Row
Single Leg Scaption (each set switch balance leg)
Side Lunge

Core - your choice

CD:
Stretches and Foam Roll as before

Doug Stewart
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