Phil's Advanced Hilly Ultra Run (100K) Plan (7~11 hrs) + Email Access to Coach: 30 Wks

This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

Warm Up: 
15 mins in Z2 (easy/steady).
4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).

Main Set: 
Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

Warm Down:
5 mins in Z1 to Z2 (easy).

All easy in low to mid Z2. Ideally do the majority of your Aerobic Endurance running on the terrain you will be racing on. If you are new to running on trails then build up gradually by including trail sections into your workouts.

**When exporting Aerobic Endurance Runs to your watch the measure will be % Threshold Heart Rate.**

This is because your pace will depend on several factors, such as the terrain, elevation and conditions. HR or Rate of Perceived Exertion is the best measure, helping you to listen to your body.

Aerobic Endurance Runs will gradually build your endurance and increase your efficiency. Keep them feeling easy/steady to minimise your injury risk.

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Running.pdf

Whole Body Strength:
1. Squat: 3 x 12 (Exercise 1)
2. Single Leg Squat: 3 x 8 (Exercise 3)
3. Bulgarian Squat: 3 x 10 (Exercise 4)
4. Reverse Lunge: 3 x 7 (Exercise 6)
5. Tricep Kickback: 3 x 10 (Exercise 15)
6. Bent Over Row: 3 x 10 (Exercise 12)
7. Mountain Climber: 3 x 8 (Exercise 22)
8. Reverse Crunch: 3 x 12 (Exercise 26)
9. Plank: 1 x 3 (Exercise 20)

Flexibility: 5-10 minutes

Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

All in low to mid Z2.

Speed workouts will develop your leg speed and running economy. Over time, they will teach your body to cope with the demands of running faster, for longer.

Warm Up:
15 mins in Z2,
4 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).

Main Set:
1 min in low Z5 + 30 secs in Z1,
2 mins in low Z5 +60 secs in Z1, 
3 mins in low Z5 + 90 secs in Z1, 
4 mins in low Z5 + 2 mins in Z1,
3 mins in low Z5 + 90 secs in Z1,
2 mins in low Z5 + 60 secs in Z1.

Warm Down: 
10 mins Z1-Z2.

Please check the link below for full exercise instructions, progressions, alternatives and videos:

https://www.myprocoach.net/wp-content/uploads/SC-Running.pdf

Whole Body Strength:
1. Squat: 3 x 14 (Exercise 1)
2. Alternate Lunge: 3 x 9 (Exercise 5)
3. Step Up: 3 x 8 (Exercise 7)
4. Push Up: 3 x 12 (Exercise 13)
5. Lat & Front Raise Combo: 3 x 7 (Exercise 11)
6: Lying Hip Abduction: 3 x 12 (Exercise 19)
7. Glute Bridge: 3 x 14 (Exercise 17)
8. Side Plank: 1 x 3 (Exercise 21)
9. Sit-Up: 3 x 10 (Exercise 25)

Flexibility: 5-10 minutes

Notes:
1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
2. Rests are 30-50 secs.
3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
5. Breathe out on exertion and maintain form throughout.
6. For flexibility see the link below or choose stretches that work well for you.

All in low to mid Z2. This run should feel easy and you should be able to hold a conversation. These runs gradually build your endurance and increase your efficiency.

Note:

When exporting Aerobic Endurance Runs to your watch the measure will be % Threshold Heart Rate.

This is because your pace will depend on several factors, such as the terrain, elevation and conditions. HR or Rate of Perceived Exertion is the best measure, helping you to listen to your body.