Week 1

P1

Super Sunday!
1 X 1-2hrs (5:07 - 5:29min/km)

SUPER SUNDAY! I try to have an ‘adventure’ about once every 6 weeks and there are times this run becomes almost as long as the race itself though I don’t encourage that. Get a group together and plan something fun. Go somewhere you wouldn’t normally go and create a few memories. It’s entirely possible that this is the real reason you are fit in the first place. As we get closer to race day it will be more important to target this long run as a 50-60% of the race distance which can be hard on those running this in training for an ultra.

P3

Recovery Trail Time
1 X 30min (5:43 - 6:09min/km)
Rolling/Trail

P4

Fartlek.
Warmup: 10 Min Easy
3 X 3min (4:25min/km) with 3min recoveryCool Down: 10 Min Easy

P2

Easy Recovery +Hills
1 X 15min (5:43 - 6:09min/km)
1 X 10min (5:07 - 5:29min/km)
4 X <12s Hill Sprints (HARD) with Full recovery

A nice easy recovery run with some easy LSD to increase your mileage or aerobic conditioning. Nothing fancy about this and it's all at a low easy aerobic pace. Consider it 'active recovery'. End the session with a few 'Hill Sprints'. These are short sharp sprints into a grass (or similar) incline that should be at 80-90% effort. The reason we do this is to work the anaerobic system. This is the sub-aerobic system that will let you build strength without using your aerobic system. Sprint into a hill for around 10-12s, turn and walk back down. Repeat once you have recovered sufficiently.

P7

Mid-week Hilly Trail
1 X 45-60min (5:07 - 5:29min/km)
Hilly single track, includes steps (work the climbs)

P5 & P6

Easy LSD +stretches
1 X 20min (5:07 - 5:29min/km)
1 X 15min (4:46min/km)

Marathon Pace
Warmup: 5 Min Easy
1 X 25min (4:46min/km)Cool Down: 5 Min Easy