Madeira Island Ultra Trail 2020 - 24 Week Plan, With Strength and Conditioning

Author

Doug Stewart

All plans by this Coach

Length

24 Weeks

Typical Week

5 Run, 2 Strength

Longest Workout

7:00 hrs

Plan Specs

running ultra intermediate advanced hr based strength

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Summary

A dedicated 24 week plan tailored for the unique demands of Madeira Island Ultra Trail (MIUT) written by an experienced Coach and Mountain Runner and Sky Runner who has completed many of the hardest mountain races and ultra marathons including Lavaredo Ultra Trail, Trofeo Kima, Tromso Skyrace and the Glen Coe Skyline.
It starts on the 11th November 2019

It is 24 weeks long and features 3 build weeks followed by a recovery week before moving to 2 build weeks and 1 recovery week as training intensifies. It has a three week taper.
It includes a Strength and Conditioning Plan that compliments the stage of run training, starting with Stability and moving through Strength and Power Phases. It involves two sessions per week on Build Weeks and 1 Session on Recovery weeks.

Requires access to hills or a treadmill for certain workouts and a HR monitor.
Time based rather than distance.

Suitable for those looking to finish or those looking for a fast time as optional for harder or easier workouts.
Race day advice provided throughout the plan.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:43
Training Load By Week
Average Weekly Training Hours: 10:43
Average Weekly Breakdown

Doug Stewart

TMR Coaching

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.

Back to Plan Details

Sample Day 1

0:30:00
30 Min Easy Run

30 Minute Easy Run

Very easy pace.

Sample Day 2

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

0:10:00
10 min Easy Pre Test Tomorrow

10 Minutes Easy Run

After five minutes complete a few accelerations of 10 seconds.

This run is designed to ensure legs feel fresh for tomorrow's test.

Sample Day 5

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 6

3:00:00
1hr Endurance Run

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

Each endurance run should be reflective of the MIUT course.

Try to do on trails to reflect the race terrain and for every kilometer run aim for 63m of elevation - e.g. for a 10km run climb 630m.

The official race details say there are are c. 7,200m of ascent on the course so by doing 63m of ascent per km your legs will become familiar with this amount of climbing and descending.

If you are comfortable on singletrack trails you will perform better in the race, so ensure you include these in training.

Sample Day 7

0:30:00
30 Min Recovery Run

30 Minute Recovery Run

HR Zone 1 for 30 Minutes

Sample Day 8

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

Madeira Island Ultra Trail 2020 - 24 Week Plan, With Strength and Conditioning

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