This 6-month training plan includes 10 sessions per week: 4 running session, 2 cycling sessions, 2 swimming sessions and 2 bodyweight strength session.
It involves 9 to 12hours 30min of training per week and 1 rest day per week.
Running Sessions vary from 50min - 4hours 30min.
Cycle Sessions are 1 hour.
Interval sessions on the bike are designed for an indoor trainer with power. It is possible to do these sessions outside, but a power meter on your bike will then be required.
Swimming Sessions vary from 2km - 2,5km.
Cycling and swimming are excellent cross-training options for runners. Cycling builds cardiovascular fitness and leg strength, while swimming improves cardiovascular fitness, lung capacity, full-body strength and also aids in recovery.
Home Strength Sessions are 45min, and include videos of the exercises. Gym access not required.
Stretching and Foam Rolling Videos are also included to optimise recovery.
This structured training plan uses Heart Rate, Rate of Perceived Exertion (RPE) and Power on the Bike.
A three week taper in the training plan insures that you are fresh and fast on race day.
Based on the runners experience, capability and commitment, this program is designed to lead you to a Personal Best on a Ultra Marathon race.
I have a huge passion for sport and people and have been involved in a wide variety of sports from a young age. I have represented South Africa in Triathlon, Duathlon and Biathle. I have gained valuable experience over the years competing both locally and internationally. I have a desire to help athletes reach their full potential whether it be to maintain an active and healthy lifestyle or to compete internationally. I coach many local and national champions.