• For Runners with some base fitness who want to train 5 times per week


• For races from 50 to 65km with 3000 to 3500m of climb perfect for a UTMB 50km Series Race


• Designed for those who want to train with a heartrate monitor


• Introductory pack included with the plan


• Longest training session is 7 hours


• Most training hours in one week is 13 hours

This is an Intermediate ultra programme

You do need to have some running experience for this programme, a minimum base fitness level would be running regularly 4-5 times per week including one long run of 90 minutes so if you can do this you are ready to start the programme. It has a base period of 6 weeks to build up some endurance base so is ideal to start after a down period.

There are 5 training sessions prescribed for each week, so it requires some weekly commitments with long sessions at the weekend.

Training days are Tuesdays, Wednesdays, Thursdays, Saturdays and Sundays, but so long as you stick to the same order of sessions and rest days, taking Tuesday as day 1, you could do the sessions on different days.

The plan has your target race on Sunday, but it could be a Saturday race.

It is based on heart rate zones, but can be adapted for those who do not have a heart rate monitor.

If you are not sure about training zones and would like to know more before you buy you can check out this blog created by John: What does a heart rate monitor tell you?

• Weeks 1-12 work on your base fitness and increase your endurance.


• Weeks 12 - 18 work on up-hill running strength and some flat speed.


• Weeks 21 - 24 include a good taper.

It is based on 3 week meso-cycles (2 weeks hard and one week easy).