Transgrancanaria Ultra Marathon 2020 24 Week Plan

Average Weekly Training Hours 09:28
Training Load By Week
Average Weekly Training Hours 09:28
Training Load By Week

A dedicated plan tailored for the unique demands of the Transgrancanaria Ultra Marathon 128km Ultra Marathon, with consideration for the climbs, and elevation change.
This is a 24 week plan starting on Monday September 23rd 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 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 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 7
2:30:00
2hr 30 min Endurance Run

Endurance Run -
Steady run - aim for HR Zone 1 to Zone 2


Each endurance run should be reflective of the Transgrancanaria course.

Try to do on rockier trails to reflect the race terrain and for every kilometer run aim for 50m of elevation - e.g. for a 10km run climb 500m.

The official race details say there are are c. 7,500m of ascent on the course. However, looking at multiple race files most competitors record between 5,500m and 6,300m of elevation change. 50m of elevation per km represents 6,300m of elevation change.


If you are comfortable on singletrack trails you will perform better in the race.

Sample Day 8
0:45:00
45 Min Recovery Run

45 Minute Recovery Run

HR Zone 1 for 45 Minutes

Doug Stewart
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