This 12-Week, 6 day/week training program is sport-specifically designed to prepare athletes to run a 50 Kilometer Ultra Race. This plan is designed to be completed the 12 weeks directly before your Ultra. Week 12 in the plan is an unload/taper week so the plan can be completed directly before your event.
This training program has 3 general objectives:
- (1) Increase speed over ground
- (2) Increase overall durability through total body and focused chassis integrity (functional core) strength training.
- (3) Increase running aerobic base and efficiency for longer distance runs
This training plan deploys multiple running assessments, (3-mile, 6-mile and 9-mile) and uses assessment performance for the follow-on progressions. In this way the plan automatically “scales” to the incoming running fitness and speed of each individual athlete.
While this plan includes strength training, it’s focus is on running speed and performance.
This is Version 1 of this plan, built March 2020.
Speed Over Ground Work
This 12-week training deploys multiple 9-kilometer, 15-kilometer and 21-kilometer running assessments and uses the athlete’s assessment time to dictate paces for follow-on, shorter, fast intervals.
- Weeks 1-3 deploy 9-kilometer running assessments and 3-kilometer repeats based upon your assessment times
- Weeks 3-5 deploy 15-kilometer running assessments and 5-kilometer repeats based upon your assessment times
- Weeks 5-11 deploy 21-kilometer running assessments and 7-kilometer repeats base upon your assessment times
Aerobic Base/Longer Runs
While the Speed Over Ground work in the plan is anchored in 3 to 7 week blocks, the plan’s easy and moderate longer run distances increases throughout the plan.
Below is the weekly volume in the plan:
This training plan includes total body (lower/upper) and chassis integrity (functional core) strength programming to address strength imbalances, add work for non-running days, and increase overall durability.
- Mon: Assessment or Speed over Ground Intervals
- Tue: Strength/Chassis Integrity
- Wed: Speed over Ground Intervals
- Thu: Medium Distance, Easy-pace Run
- Fri: Chassis Integrity
- Sat: Long Distance, Easy or Moderate-pace Run
What is the Required Equipment?
- Stop Watch with repeating countdown timer (smartphone will work)
- Fully equipped weightroom with a squat rack, bench, barbell, plates, dumbbells and/or kettlebells
- Sandbag – 40# for women, 60# for men
- Foam Roller
How Long do the Sessions Last?
60-180 minutes depending upon your running pace. Longest days will be the Thursday easy run and Saturday long moderate-pace runs. Gym-based sessions are designed to last 30-50 minutes. .
What does 25/35# Dumbbell Crawl mean? What about 3/5x Chin Ups.
25/35# Dumbbell Crawl = women use 25#, men use 35#
3/6x Chin Ups = Women do 3x, Men do 6x.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: firstname.lastname@example.org
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.