Ultra Running Preseason Training Program

$59.00

• 8-Week, 5 days/week
• Combines gym-based strength and running-based aerobic training
• Builds to 41 miles/week, and includes 2-a-day sessions (gym+run)
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription..

Product Description

Eight-week long training program for recreational and competitive mountain ultra-runners. It’s designed to be the first block of training in preparation for the season.

The training combines gym-based strength training and running to establish a baseline of fitness and durability needed for a successful season of mountain running.

You will train 2-3 times per week in the gym and run 5 times per week. This plan assumes that you have completed at least one marathon and are familiar with performing long runs and high weekly mileage. No previous gym training is necessary to complete this program.

Caution: This plan isn’t designed for someone who is currently not running regularly. Week 1 of the plan includes 30 miles of running. If you’re new to running, we recommend you begin with the Running Improvement Training Plan.

Program Goals
Strength and Durability. The plan deploys bodyweight and free weight strength training to build strength for durability. A significant part of your strength training will be core/midsection focused. It is our theory that stronger athletes are harder to injure, if they do get injured, don’t get injured as bad, and if they do get injured, recover faster.

Running Fitness. The plan includes distance running in Zones 1-3. The mileage (up to 41 miles/week) is modest by ultra running standards, but ambitious when combine with strength training. The goal is to begin building your aerobic base and prepare you sport-specifically for the running-dominated training which comes next in your training.

Training Schedule
Weeks 1-4
Monday – Total Rest
Tuesday- Strength Training and Hill Run
Wednesday-Trail Run
Thursday – Strength Training and Tempo Run
Friday – Total Rest
Saturday!! Long Trail Run
Sunday – Trail Run

Weeks 5-8
Monday  – Total Rest
Tuesday – Strength Training and Hill Run
Wednesday – Core Strength and Trail Run
Thursday –  Strength Training and Tempo Run
Friday! –  Total Rest
Saturday – Long Trail Run
Sunday –  Trail Run

Training Volume:
WEEK 1 (SESSIONS 1-5): Gym – Strength/Core; Run Volume – 30 miles
WEEK 2 (SESSIONS 6-10): Gym: Strength/Core; Run Volumw – 33 miles
WEEK 3 (SESSIONS 11-15): Gym: Strength/Core; Run Volume – 36 miles
WEEK 4 (SESSIONS 16-20): Gym – Strength/Core; Running Volume Unload – 24 miles
WEEK 5 (SESSIONS 21-25): Gym – Strength/Core; Run Volume -38 miles
WEEK 6 (SESSIONS 26-30): Gym – Strength/Core; Run Volume – 41 miles
WEEK 7 (SESSIONS 31-35): Gym – Strength/Core; Run Volume – 41 miles
WEEK 8 (SESSIONS 36-40): Gym- Strength/Core; Running Volume Unload – 29 miles

 

 

 

Questions? Email coach@mtntactical.com

Required Equipment

A commercial gym should have the equipment required to complete this program. If you’re working out of a home gym then
use the following list:
• Heart Rate Monitor that tracks time.
• Trails with marked/known distances, or GPS wristwatch
• 8/12 (female) and 12/16 kg (male) Kettle bells
• 15/25# Dumbbells
• 45# Barbell
• Enough weight to load Front Squat and Bench Press.
• Weight Rack with hooks
• Flat bench

Sample Session

SESSION 21 - GYM
Obj: Strength


Warm-up:
4 Rounds
5x Push-ups
10x Goblet Squats - 8/12kg
10x Swings - 8/12kg
Instep Stretch


Training:
(1) 8 Rounds
3x Front Squat - increase load
until 3x is hard but doable,

then immediately...
1x Squat Jump
Lat + Pec Stretch


(2) 6 Rounds
5x Bench Press - increase
load each round until 5x is
hard but doable, then immediately…
2/3x Clapping Push-ups
Foam Roll Low Back

(3) 10 Rounds, every 30 seconds
5x Bench Press - 45/85#
5x Goblet Squats - 8/12kg

(4) 3 Rounds
15x Face Down Back Extension
15x Poor Man's Reverse Hyper
10x Poor Man’s Leg Curl
20/20 Low Back Lunge

SESSION 21 - RUNNING
Obj: Hill Run
Training:
(1) Run 2 miles Zone 1.

**********************
SESSION 22 - GYM
Obj: Core

Training:
(1) 3 Rounds
10x Toes to Sky
30 sec Farmer’s Carry -
12/16kg
3x Turkish Get ups - 8/12kg
10x EOs

SESSION 22 - RUNNING
Obj: Trail Run
Training:
(1) Run 8 miles Zone 1.

**************************
SESSION 23 - GYM
Obj: Strength


Warm-up:
4 Rounds
6x Push ups
8x Dumbbell Front Squats (15/25#)
10x Seated Russian Twists (15/25#)
Instep Stretch

Training:
(1) 1 Rounds
Full Leg Blaster
30 sec rest

(2) 6 Rounds
Mini Leg Blaster
30 sec rest

(3) 9 Rounds
5/7x Push-ups
2/3xx Pull-ups
5x Poor Man’s Leg Curl

(4) 3 Rounds
8x Ankle to Bar
30/30 Side Bridge
6x Kneeling Plate Half moon (25# Plate)
5x Slashers (12/16kg)

(5) 2 Rounds
Foam Roll low back and legs
40 sec Jane Fonda

SESSION 23 - RUNNING
Obj: Tempo Run
Training:

(1) Run 6 miles total. After .5 miles in Zone 1, perform the following intervals:

(2) 3 Rounds
10 min. Run Zone 3
4 min. Run Zone 2

********************
SESSION 24 - RUNNING
Obj: Long Run
Training:
(1) Run 16 miles in Zone
1-2.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn't see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete's Subscription
If you purchase an Athletes' Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we'll refund your money, no questions asked.

Questions?
Email: support@mtntactical.com

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