A 8-week bridge between easy aerobic running and structured speed work. Two key sessions each week — aerobic strides and hill blasts, 48 hours apart, teach the body to run off the glutes instead of the hip flexors, building efficient form before loading in real intensity.
Strides progress from short reps at VO2 max effort up to 3×5×40 sec plus a growing continuous effort at the same pace. Hill blasts use short, build up to max-effort 8-second bursts on a gentle grade with full walking recovery to lock in tall, relaxed, glute-driven mechanics.
By the end, you will have built up to three 1-hour+ runs and one 2-hour+ run a week while running faster with less effort and less injury risk, ready to move into the Ultra Base.
As a seasoned ultrarunning coach with a rich background in national and international competition, I am dedicated to guiding endurance athletes toward achieving their peak performance. Since transitioning from my collegiate athletic career to coaching in 2016, I have specialized in tailoring training programs that address the unique challenges of ultrarunning. Now based in Japan, I offer personalized coaching services designed to help ultrarunners conquer new distances and set personal records.