Penyagolosa CSP Trail 110km 2020 15 Week Plan

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Penyagolosa CSP Trail 110km 2020 15 Week Plan


Doug Stewart

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15 Weeks

Typical Week

5 Run

Longest Workout

7:00 hrs

Plan Specs

running ultra intermediate advanced hr based

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A dedicated plan tailored for the unique demands of the Penyagolosa 110km Ultra Trail Race, with consideration for the climbs, and elevation change.

This is a 15 week plan starting on Monday 6th January and finishing on race day.
It features 2 week build 1 week recovery. 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.


Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:19

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.

Sample Day 1

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

30 Min Recovery Run

30 Minute Recovery Run

HR Zone 1 for 30 Minutes

Sample Day 3

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

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

1hr 30 Min Tempo Run 4 x 10 Minute

1hr 30min Tempo 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
4 x 10 Minutes - Aim for HR Zone 4 and Zone 5
5 Minutes Recovery In-between

Easy Running to make it up to 1hr 30mins

Sample Day 7

4hr 30 min Endurance Run

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

Each endurance run should be reflective of the Penyagolosa course.

Try to do on trails and for every kilometer run aim for 48m of elevation - e.g. for a 10km run climb 480m - this is reflective of the race route.

Sample Day 8

60 Min Recovery Run

60 Minute Recovery Run

HR Zone 1 for 60 Minutes

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