This 12-week run training plan is focused on hills and speed. It's designed for runners who have a base of 3-4 hours of easy running per week and want more focus and improve their running performance. Intended to be used for an ultra marathon off-season or after completing the 8-week Off-season/Off-couch Base Plan before.
The plan includes an initial phase using MAF HR (Maximum Aerobic Function Heart Rate) principles and kicking of with hills to build strength before using a 2 week build, 1 week recovery strategy that includes hills and introduction to speed work as you slowly build an aerobic-focused weekly long run topping out at a 3 hour long run. It also includes 2 days per week of strength training — quick workouts you can do at home with lightweight dumbbells and the other day a bodyweight routine. The largest week peaks at 8 hours of running in week 11.
BASE FITNESS NOTE: Individuals should have some running background and are capable of handling around 3-4 hours of running to start the plan. If you're a beginner, it is recommended you have at least 4-6 weeks of 3-4 days per week of easy running before starting this plan.
Like any healthy, intelligent training plan, this plan mixes hills, quality, strength, mobility, easy runs, and the long run — all at varying intensities. It is important to listen to your body and take into account lifestyle stress (work, family, commitments, etc.) so you are able to absorb the training and adapt to the more demanding weeks. That means taking an extra, unplanned day off sometimes if need be, even if the plan calls for a workout. Be smart and good luck in your goal event.
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