Ultra Trail · Power
Plan description
Complete training plan for ULTRA TRAIL.
Planning based on power. It is necessary to have a STRYD potentiometer for control of intensity.
Duration of 23 weeks of specific training for ULTRA TRAIL plus the previous recovery week for the competition.
General tuning with basic work on strength, basic resistance and speed.
General physical preparation routines at home using suspension training (TRX), fitball and bosu.
For intermediate and advanced level runners.
Start of the recommended plan between 20 and 24 weeks before the competition.
This ultra trail training plan could be linked after completing the 42k Trail · Power training plan during the previous season and having successfully completed the sporting objective. It can also be linked in the same season with the COMPLETE MARATHON PLAN – GENERAL AND SPECIFIC PHASE – RHYTHMS and have successfully completed the sporting objective.
Sample week
Week 2
TRX FULL BODY 1
TRAIL AER. EXT.
Goal: Aer. Ext.
Continuous training around 1h30 - 2h at a pace between comfortable and medium. Do more or less depending on the availability of time you have and the fatigue you accumulate after the weekend. Think more about a tour that motivates you than about strictly adhering to the scheduled time.
TRAIL AER. EXT. (Optional - Fuse)
Goal: Aer. Ext.
Optional continuous training in the morning on an empty stomach or in the afternoon well separated from the important session of the day. Do about 1 hour at a comfortable pace.
If you feel tired, this session acts as a fuse. Skip it so you can stick to the plan in your priority workouts.
TRAIL PMAX/FRC 20x20"
Objetivo: PMAX/FRC
15' z 1
20 x 20" z 7 recovery 1' z 1
10' z 1
CORE NO EQUIPMENT + LOWER/UPPER BODY
TRAIL AER. EXT. (or MTB/CYCLING optional)
Goal: Aer. Ext.
Continuous training around 1h30 - 2h at a pace between comfortable and medium. Do more or less according to the availability of time you have and the fatigue you accumulate. Think more about a tour that motivates you than about strictly adhering to the scheduled time.
Pre-activity comments:
If you have a bicycle or mtb you can change this 1h30-2h trail workout for 2-3h of cycling/mtb at a pace between 60 - 80% HRmax.
TRAIL AER. EXT. (Optional - Fuse)
Goal: Aer. Ext.
Optional continuous training in the morning on an empty stomach or in the afternoon well separated from the important session of the day. Do about 1 hour at a comfortable pace.
If you feel tired, this session acts as a fuse. Skip it so you can stick to the plan in your priority workouts.
RUN FRC/VO2max 12x40"
Goal: FRC/VO2max.
15' z 1
12 x 40" z 6 recovery 2' z 1
10' z 1
Pre-activity comments:
Make the changes in a strong climb and recover by walking down. If you want you can do it all going up and use the cool down time to do the whole descent in one go. Nothing happens if the total training time is lengthened.
If you can make more changes, do them until you reach muscular failure (you will see that the power of the first series is already unattainable).
REST/JOKER
Take advantage of this day to rest completely if you have been able to do all the training sessions of the week or use this gap so that you can run the training sessions one day forward from the day you have not been able to train.
If you have done them all but you feel like going out anyway, do it but at a comfortable pace.
TRAIL AER. EXT. (or MTB/CYCLING optional)
Goal: Aer. Ext.
Continuous training for around 2-3 hours at a comfortable to medium pace. Do more or less according to the availability of time you have and the fatigue you accumulate. Think more about a tour that motivates you than about strictly adhering to the scheduled time.
Pre-activity comments:
If you have a bicycle or mtb you can change this trail training for 3 hours of cycling/mtb at a pace between 60 - 80% HRmax. The latter would be the most desirable.
TRAIL AER. EXT. (Optional - Fuse)
Goal: Aer. Ext.
Optional continuous training in the morning on an empty stomach or in the afternoon well separated from the important session of the day. Do about 1 hour at a comfortable pace.
If you feel tired, this session acts as a fuse. Skip it so you can stick to the plan in your priority workouts.
If you can't find the time to be able to do a double session, settle it without regrets and extend the cycling session as long as you can.
CYCLING AER. EXT./INT.
Goal: Aer. Ext./Int.
Continuous free training varied between 2h30 and 3h regulating the intensity depending on the route. On the flat try to go between 75 - 82% of your HRmax, on the climb between 80 - 90% and on the descents take the opportunity to recover. Do more or less according to the availability of time you have. Think more about a lap that motivates you than about strictly complying with the scheduled time.
You can swap the order of the weekend workouts with no problem.
If you don't have a bike or mtb, repeat Saturday's training and don't do the double session scheduled for today.