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TDS 2021 23 Week Plan, Starts Monday 22nd March, With Strength and Conditioning

Author

Doug Stewart

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Length

23 Weeks

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Plan Description

A dedicated plan tailored for the unique demands of TDS 2021, 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 2.5 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 coached multiple athletes for TDS and is a UTMB finisher.
Additional information is provided throughout the plan to help with planning and pacing.
TrainingPeaks Level 2 Certified.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:48 hrs 7:30 hrs
1:36 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
9:48 hrs 7:30 hrs
1:36 hrs 1:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Doug Stewart

TMR Coaching

TMR Coaching are here to help you reach your goals in endurance events. We offer bespoke coaching packages and training plans for some of the toughest events on the planet.

Coaching for:

  • Ultra running
  • Mountain & sky running
  • Endurance and extreme triathlon

Services:

  • Specialised running and triathlon training plans
  • Performance analysis making use of latest technologies (WKO5, Best Bike Split, Running Power Meters)
  • Strength & conditioning
  • Mental training and race planning

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 63m of elevation - e.g. for a 10km run climb 630m.
For miles - for every mile climb 332 ft (e.g. 6 miles look for 1992 ft).
This elevation to distance is reflective of the race route.

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