UTMB 2020 23 Week Plan, With Strength and Conditioning, Starts Monday 22nd March

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UTMB 2020 23 Week Plan, With Strength and Conditioning, Starts Monday 22nd March

Author

Doug Stewart

All plans by this Coach

Length

23 Weeks

Typical Week

5 Run, 2 Strength

Longest Workout

8:00 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 Ultra Trail Du Mont Blanc 2020, with consideration for the climbs, and elevation change.
This is a 23 week plan starting on Monday 22nd March 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 Plan, with two workouts on Build weeks and one 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 an experienced ultra runner and coach who has completed UTMB, and is a TrainingPeaks Level 2 Certified Coach.

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 11:14
Training Load By Week
Average Weekly Training Hours: 11:14
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.

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

1:00:00
Strength 1 2 x 10 Reps on 45 seconds Rest

WU and Activation:
Foam Roll Calfs, IT Bands etc.
Heel Walk - 10m. Walk with toes in the air on your heels only
Elbow to knee lunge - 5 each leg. This involves going in to a forward lunge and twisting to bring your opposite elbow to the forward knee
Monster Walk with Band - 10 steps


MS: 2 x 10 reps on 45 seconds rest
Push up with Rotation - so at top of press up lift one hand of the floor and rotate to point it to the roof, then back to press up and switch to other hand on second rep
Squat with Overhead Press
Dumbbell Bench Press
I,Y,T on Incline Bench
Dumbbell Lateral Raise
Goblet Squat
Lunge

Core - your choice. Ensure it is progressive from previous S&C work.

CD:
Foam roll and static stretch

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.

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