Before starting this program you should be running around 6 to 8 hours per week, which includes a long run of around 2:30 hrs on the hilly route. This program is tailored to a beginner runner attempting their first ultra and will prepare you to finish 100km race.

Coach's Notes

Warm-Up and Cool Down - Duration: 10 minutes each. - Pace: Very easy, conversational pace. - Important: If you feel pain or a niggle after the warm-up, skip the workout. - Surface : Flat road or grass, unless specified otherwise. Drills - Examples : A/B/C skips, side shuttles, grapevines, leg swings, high knees, fast feet. - Purpose : Improve running technique and activate muscles.

Strides
- Distance : 60m to 100m.
- Description : Increase speed gradually, focus on good form and control. Not a sprint.
- Rest : Walk or rest as needed between strides.
- Variation : Can be done uphill.

Tempo Runs
- Pace : Holdable for 40 minutes to 1 hour.
- Effort : Huffing and puffing but not maximum effort. Able to speak in single words.

Long Run
- Importance : Most important run of the week.
- Surface : Road similar to race day.
- Elevation Goal : Similar to race day.
- Gear : Wear race day gear, test nutrition and equipment.
- Pace : Easy, conversational pace.
- Focus : Time on feet, not distance or as specified.
- Note : Avoid overtraining, be mindful of recovery.

DISCLAIMER

These training programs are intended as a general guide only and may not be suited to everyone. They should not replace advice from your healthcare providers and the use of these programs as a training tool will be at solely your own risk and discretion. Always take your individual health, safety and circumstances into consideration before following any portion of the programs.