12Wk Sub Ultra / Ultra Trail Base Building All Levels
12Wk Sub Ultra / Ultra Trail Base Building All Levels
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
12 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Why this plan:
The 8wk and 12wk Base Building plans are designed for all levels of runners currently running about 2 hrs/wk. This plan will bring you up to 5.5-6.5hrs/week so you are ready to handle the volume of all our Trail Marathon and Ultra Marathon training plans (up to 100 Miles).
Build your ability to perform and handle workouts at Lactate Threshold, VO2Max, and Steady State efforts while bringing up your weekly long runs.
This plan can also be used for transition or maintenance periods as well as sub ultra trail race distances (Half marathon-30k max)
Running Workouts are carefully chosen and progressed to efficiently improve all aspects of your running: Neuromuscular Coordination, Running Power, Anaerobic Capacity, Aerobic Capacity (including raising your VO2Max or Velocity at VO2Max, improving your Lactate Clearance and speed at Lactate Threshold, increasing your pace at Steady State effort as well as your endurance at steady state).
Lower volume with high quality work 4 days a week offers speed and endurance gains while avoiding the overuse and injury risk of high weekly volumes.
Strength training, cross training and mobility routines (warmup/cooldown) offer a way to build durability and resilience while reducing injury risk.
Included:
Strength Training - Hill Strength (no equipment needed), Speed Strength (equipment needed), Plyometrics
Quick Warmup/Cooldown Routine
Cycle Cross Training Weekly and Optional
Quick Guides on Race Pace, Fuel/Hydration, Supplements, Gut Training, Heat Training and more
Optional Hill Training via treadmill - for those targeting hilly events
Testing Weeks Included to ensure accurate auto-calculated Stryd Critical Power
Details on how to add/substitute running or cross training, including doubling
Details:
Days/Wk: 4-5 days running, 1 day cycling, 1 off day
Volume: Average ~9.25hrs/wk (min 7.75hrs - max 12.75hrs)
Optional 0.5-2.75 hrs/wk additional running
Cycling: 0.5-1 hrs/wk optional
Optional Uphill Treadmill Volume: 4-20 mins per week
Required: Stryd Power Meter and compatible watch
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
04:34:00 | 02:15:00 |
|
Bike
x1
|
00:40:00 | 01:00:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:34:00 | 02:15:00 | |
|
|
00:40:00 | 01:00:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Power Meter
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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