CCC 2020 30 Week Training Plan - Starts February 3rd. With Strength and Conditioning
Author
Doug Stewart
All plans by this CoachLength
30 Weeks
Typical Week
6 Run, 2 Strength
Longest Workout
7:00 hrs
Plan Specs
running ultra intermediate advanced masters hr based strength
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Summary
A dedicated plan tailored for the unique demands of CCC 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.
Includes advice for mental preparation and pacing strategies.
Designed by an experience ultra runner and coach who has completed multiple mountain ultras including UTMB and Lavaredo Ultra Trail.
Stats
Sample Day 1
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 Minute Recovery Run
HR Zone 1 for 30 Minutes
Sample Day 2
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
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
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 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
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.