Goal: Finish a 50 km / 3000m mountain ultra feeling strong
Tools Required : treadmill (with incline), stairmaster.
Anyone that can reach hills at the weekend should do this and there are vert targets for this but if you cannot then just hit the time requirement and do what you can.
There is a BONUS gym session which ideally would require dumbbells but not essential.
Frequency: 5 sessions per week
Structure:
2 x quality sessions (treadmill + stairmaster)
1 x aerobic endurance run
1 x long run (with progressive incline work)
1 x recovery
1 x BONUS gym session