Ultra Mountain Trail Run Training Program
|WEEK 1||6km Easy Run||30min Hills||5km Easy Run||30min Tempo Run||Active Rest||13km Long Run||Rest|
|WEEK 2||6km Easy Run||15min Speed||5km Easy Run||30min Tempo Run||Active Rest||16km Long Run||Rest|
|WEEK 3||6km Easy Run||35min Hills||5km Easy Run||35min Tempo Run||Active Rest||20km Long Run||Rest|
|WEEK 4||8km Easy Run||40min Hills||5km Easy Run||40min Tempo Run||Active Rest||10km Long Run||Rest|
|WEEK 5||8km Easy Run||20min Speed||5km Easy Run||50min Tempo Run||Active Rest||23km Long Run||Rest|
|WEEK 6||8km Easy Run||45min Hills||8km Easy Run||60min Tempo Run||Active Rest||21km Long Run||Rest|
|WEEK 7||8km Easy Run||20 Speed||6km Easy Run||50min Tempo Run||Active Rest||26km Long Run||Rest|
|WEEK 8||8km Easy Run||45min Hills||5km Easy Run||60min Tempo Run||Active Rest||27km Long Run||Rest|
|WEEK 9||10km Easy Run||50min Hills||6km Easy Run||70min Tempo Run||Active Rest||13km Long Run||Rest|
|WEEK 10||10km Easy Run||25min Speed||5km Easy Run||50min Tempo Run||Active Rest||30km Long Run||Rest|
|WEEK 11||11km Easy Run||40min Hills||5km Easy Run||80min Tempo Run||Active Rest||21km Long Run||Rest|
|WEEK 12||8km Easy Run||20min Speed||5km Easy Run||70min Tempo Run||Active Rest||32km Long Run||Rest|
|WEEK 13||11km Easy Run||35min Hills||6km Easy Run||60min Tempo Run||Active Rest||24km Long Run||Rest|
|WEEK 14||13km Easy Run||40min Hills||6km Easy Run||40min Tempo Run||Active Rest||20km Long Run||Rest|
|WEEK 15||16km Easy Run||30min Hills||5km Easy Run||20min Tempo Run||Active Rest||15km Long Run||Rest|
|WEEK 16||6km Easy Run||6km Easy Run||5km Easy Run||Active Rest||3km Easy Run||RACE DAY (+42km)||Sleep 🙂|
|All Runs (Except Easy ones), along with Hill runs, should be proceded by 5min of Dynamic Warm-Up & afterwards another 5min of Cooldown & 10min of Stretching when possible.|
Total speed-pace segments or intervals should add up to that day’s total time. Do speed-paced runs in segments/intervals of 1 to 5 minutes, spaced apart by a short jog/walk between them. Get creative: On a 20-minute speed day you could do Äve 4-minute segments, ten 2-minute segments or six 2-minute segments plus two 4-minute segments. Always include a warm-up run beforehand and a cooldown run afterwards.
Speed-Run Pace: 90+% of HRmax OR you’re only able to gasp or grunt, not speak.
These are your most relaxed runs, where you are building cardiovascular base miles.
Easy-Run Pace: 60-65% of HRmax OR you can carry on a conversation as you run.
Total tempo-pace time should add up to that day’s total time. Tempo-paced runs can be done in a single block of time or in segments, spaced apar t by a shor t jog between them. However, no tempo seg- ment should be shor ter than 15 minutes. So a 20-minute day needs to be done un- interrupted, while a 35-minute day could be split into 20- and 15-minute segments. Always include a warm-up run beforehand and a cooldown run afterwards.
Tempo-Run Pace: 85-88% of HRmax OR you’re only able to utter single words like “opt” or “outside.”
These are where you really begin to stretch out your aerobic endurance.
Long-Run Pace: 70-80% of HRmax OR you can speak sentences, but not tell long-wind- ed stories.
Your total hill running time should add up to that day’s total time. You can run up and back on a shorter trail or Änd a longer trail with plenty of uphill stretches. Try to run all uphill stretches at your tempo pace (or even a little faster). Always include a mile warm-up run beforehand and a mile cooldown run afterwards.
Do any activity that keeps your muscles moving without taxing your cardiovascular Ätness or recovery process. Activities might include light walking, passive yoga poses or a stretching/foam-rolling session. You can also do cross-training to build strength.
The goal on these days is to give your body a break. Rest days are critical to avoid over- use injuries.
|This Training Program increases your weekly mileage total, getting you within 10-15 percent of your Race Day distance on your Long Runs. You don’t need to run your full Race Day distance beforehand, nor do you need to tally weekly miles. This program will assist you to record the miles you need to do a mountain challenge.|
Click the “download” button for the training program PDF file