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First 50km Ultra

Author

Margarita Grigoriadi

All plans by this Coach
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Length

24 Weeks

Plan Specs

running ultra beginner weightloss tss based strength

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Plan Description

This is a plan is for the athlete who aim to complete their first 50km (30mile) race. Athletes are recommended to be able to run a half marathon before this session starts.
To understand the difficulty of the session i work with Rating of perceived exertion, which is a simply tool to understand of how hard you feel when exercising.
Also with the program you get a 30 minute free consultation,for any questions you might have.




Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:35 hrs 4:45 hrs
—— ——
0:38 hrs 0:20 hrs
Workouts Per Week Weekly Average Longest Workout
6:35 hrs 4:45 hrs
—— ——
0:38 hrs 0:20 hrs

Margarita Grigoriadi

Fitnesslabpt

I offer training programs for endurance athletes who are self-motivated and are setting out to explore new adventures like fell runs, ultra runs, triathlon races etc. I create tailor-made personal sessions and I also offer set programs. Additionally, I offer 1 to 1 strength training specific to your sport at my private studio located at Jesmond, Newcastle upon Tyne.

Sample Day 1

1:00:00
83.8TSS
Easy run with strides

Strides are a great way for your body to gradually get used to operating on high intensity .Second half of the run do 4x20sec of strides (keep a good form, body upright and stay relaxed and light, in control, accelerate gradually to a 5-10km race pace) with complete recovery between.

Sample Day 2

0:45:00
Easy

This should be a comfortable run, the pace should be of no importance, this session is great
to recover and be prepared for the next day.


if you are breathing heavily and it feels hard, you need to slow down.

Sample Day 3

1:10:00
86.3TSS
Pick ups

Warm up for 20min
At the start of every minute for 30minutes, very fast for 20 strides(rpe 9-10) then back to super easy.
20min easy to finish.
When doing your strides, keep a good proud posture and quick cadence.

Sample Day 3

0:20:00
Strength training

walkdowns 2x10rep
single calf raises 2x10-20rep
push ups 3-4x10rep
wallsit 3x30-40sec
plank 3-4x30sec

Sample Day 5

1:30:00
Long run

(Develop sustainability, combination of physical endurance and all the other factors that go into staying strong for a long run).This should be done on your "forever" pace.RPE on this should be a 5-6 and you need to vary it depending on the A race your training for.

Sample Day 6

1:00:00
Easy

This should be a comfortable run, the pace should be of no importance, this session is great
to recover and be prepared for the next day.
if you are breathing heavily and it feels hard, you need to slow down.

Sample Day 6

0:20:00
Strength training

walkdowns 2x10rep
single calf raises 2x10-20rep
push ups 3-4x10rep
wallsit 3x30-40sec
plank 3-4x30sec

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