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.
|02-Jan||REST||15min easy; 15min tempo; 15min easy||REST||55min easy running||REST||1hr20 easy||1hr45 easy|
|09-Jan||REST||15min easy; 15min tempo; 15min easy||REST||15min easy; 5km Time Trial; 15min easy||REST||1hr30 easy||2hrs easy|
|16-Jan||REST||15min easy; 5x2min hill repeats with slow jog recovery; 15min easy||REST||1hr easy running||REST||1hr40 easy||2hrs30 easy|
|23-Jan||REST||15min easy; 6x2min hill repeats with slow jog recovery; 15min easy||REST||1hr10 easy running||REST||1hr50 easy||3hrs easy|
|30-Jan||REST||15min easy; 7x2min hill repeats with slow jog recovery; 15min easy||REST||1hr20 easy running||REST||1hr30 easy||2hrs easy|
Is this programme too difficult (or easy) for you? Try a different ultra marathon training programme here.