UTMB 2020 30 Week Plan, Starts Monday 3rd February with Strength and Conditioning

Author

Doug Stewart

All plans by this Coach

Length

30 Weeks

Typical Week

6 Run, 2 Strength

Longest Workout

8:00 hrs

Plan Specs

running ultra intermediate advanced masters hr based

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Summary

A dedicated plan tailored for the unique demands of Ultra Trail Du Mont Blanc 2020, with consideration for the climbs, and elevation change.
This is a 30 week plan starting on Monday February 3rd and finishing on race day.
It features 3 build weeks followed by a recovery week and a three week taper.
It includes a progressive Strength and Conditioning programme that compliments the stage of training, starting with Stability before progressing through to Strength and then Power. There are 2 sessions on build weeks and 1 on recovery weeks.

Requires access to a treadmill for certain workouts, or hills, and ideally a HR monitor.
Time based rather than distance.

It has been created by a UTMB finisher and experienced mountain ultra runner and coach, who has provided additional information throughout the plan to help with planning and pacing.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:42
Training Load By Week
Average Weekly Training Hours: 10:42
Average Weekly Breakdown

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.

Back to Plan Details

Sample Day 1

1:00:00
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

0:30:00
30 Min Recovery Run

30 Minute Recovery Run

HR Zone 1 for 30 Minutes

Sample Day 2

0:50:00
Weights 1

Do this with light weights initially to get body used to it.


This is the Stabilisation/Endurance Phase - we will move in to Strength and then Power Phases as the training progresses.
So this may feel a little easy, but note short rest periods here.


WU and Activation Exercises:
Foam Roll Calf
Foam Roll IT Bands
Walking lunges x 6
Stretch Hip Flexor
Glute Bridge - hold for 30 seconds
Plank - hold for 30 seconds
Single Leg Balance - try 30 seconds both legs (great if the have a wobble board, balance ball to stand on and will strength ankles).


MS:
2 x 15 reps of each. Rest period of between sets of 20 to 30 seconds (so not long, try and monitor this).
Squats - Body Weight, think about good form
Dumbbell Bench Press on Swiss Ball
Ball Cobra's
Single Leg Single Arm Bent Over Row
Single Leg Romanian Dead Lift (will help with balance)

Core - your choice

CD:
Stretches including upper back - Y, T, W and achilles
Foam Roll Calfs and IT Bands

Sample Day 3

1:00:00
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

0:30:00
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

1:00:00
1hr Interval Run - 6 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
6 x 3 minutes Fast Paced (not sprint)
3 minutes recovery

Cool Down
Make up to 1 hour with Easy Running

Sample Day 7

2:00:00
2hr Endurance Run

Endurance Run

Steady run - aim for HR Zone 1 to Zone 2
Try to do on trails and for every kilometer run aim for 61m of elevation - e.g. for a 10km run climb 610m.
For miles - for every mile climb 318 ft (e.g. 6 miles look for 1908 ft).
This elevation to distance is reflective of the race route.

UTMB 2020 30 Week Plan, Starts Monday 3rd February with Strength and Conditioning

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