Recovery: 6:40-7:00 Easy: 6:20-6:40 Long Runs: 6:30-6:45 Hill Repeats: 5:20-5:30 Tempo: 5:35-5:45
4km: 22:00 5km: 27:40:00 8km: 45:30:00
Start at the slower end of the training paces and move towards the faster end as you progress through the coming months of training.
Please note that if you cannot run the Time Trial times this does not mean you are doomed to failure. These are guidelines which you should aim for towards the end of your training programme.
|19-Dec||REST||15min easy; 10min tempo; 15min easy||REST||50min easy running||REST||1hr10 easy||1hr30 easy|
|26-Dec||REST||15min easy; 15min tempo; 15min easy||REST||55min easy running||REST||1hr20 easy||1hr45 easy|
Is this programme to difficult (or easy) for you? Try a different ultra marathon training programme here.