This post outlines my training program for Ultra Trail Australia 100km race in the Blue Mountains on May 18th. It will be updated weekly as each training week is finished. This program is not designed to be copied run for run with anyone else, as each runner is an individual. I find it helpful looking at other runners training programs and deciding which bits I like and don’t like. So don’t take this program for gospel. However, do have a look at how each week is structured, as you may get ideas for your own training programs.
Running training programs are usually either too specific or too broad that they can be difficult to follow. I make sure that with my own training programs I have plenty of flexibility, whilst maintaining weekly targets.
This program is a 12 week program. Prior to this program I completed 8 weeks of building a base of up to 40km per week with 500-1000m of vert, in combination with 2 x weight based strength training sessions per week.
I will update my program after each week has finished.
Week 1: 25/02/19
|Monday||Morning: 3.5km / 21 min / Vert: 99m|
Afternoon: Gym (Legs)
|Tuesday||10.1km / 1 hour 4 min / Vert: 392m|
|Thursday||Morning: 3.1km / 15 min / Vert: 59m|
Afternoon: 12.3km / 1 hour / 4 x 3 min intervals
|Saturday||20km / 2 hour 49 min / Vert: 1043m|
|Total Time:||5hr 31min|
Week one is complete! Easing into it during the week with a good vert session on Saturday. The interval session was completed on relative flat. I like to vary my interval sessions between hills and flat, as flat intervals maintain top speed whilst grinding hill intervals are more race specific.
Week 2: 4/03/19
|Monday||12.3km / 1 hour 13 min / Vert 436m|
|Wednesday||7.3km / 41 min / Vert: 337m |
(4 x 3 min hill reps + fast downhills)
|Thursday||Rest (Missed 15km fart-lek)|
|Saturday||23.5km / 3 hours 8 min / Vert 1236m|
|Sunday||Hike: 15.2km / 3 hours 19 min / Vert 545 (Social Hike)|
|Total Kilometers||57.3 (42.1 Running)|
|Total Time||8 hours 24 min (5 hour 5 min running)|
|Total Vert||2554m (2009m running)|
Week two was an interesting week. I missed a Thursday speed session due to other things going on in life. This wasn’t ideal but missing one session isn’t the end of the world. We increased the vert on the long run which lead to a good amount of time on feet. Sunday was recovery and a beautiful hike with my partner. It was strenuous enough to have some aerobic benefit however the hike was more about the scenery than training. All in all a reasonable week. I am aware the week ahead will also be difficult as we are away for the weekend but enjoying life is just as important as training, especially in the early weeks.