Time to start building up those climbing legs.
20 minutes at an easy, conversational pace
find a hill with a 5-8% grade, or using the treadmill for a more consistent hill.
Run hard, at about a 5k race effort, for 30 seconds up hill. Then, jog back downhill for 1 minute for recovery.
Repeat 8 times
20 minutes easy cool down
A recovery run from the day before. Keep your pace easy, conversational, and controlled. This run will help loosen up your legs and build up your endurance.
Time to take a fit test in order to appropriately set your zones.
20 minutes, easy and conversational
20 minutes at approximately 5k effort. This will be used to set your zones.
If you can, find a route to run that mimics the race course
Eventually, these will turn into back-to-back long runs. Until then, work on getting in the habit of keeping the pace easy
Speed Work: Flying 200s
total: 6mi/ 9.66k
Even as an ultra runner, it is important to keep speed in your routine.
2 mi/3k at an easy, conversational pace
200m at 5k effort followed immediately by 200m jogging recovery. Repeat 4 times
200m at 5k effort followed immediate by 200m jogging recovery. Repeat 4 times
5mi/8kA recovery run from the day before. Keep your pace easy, conversational, and controlled. This run will help loosen up your legs and build up your endurance.