LENGTH OF TRAINING:

16 weeks

 

WHAT MAKES OUR PLANS DIFFERENT:

  • PLANS TO MATCH EVERY EXPERIENCE LEVEL
  • DETAILED PROGRAMMING DEVELOPED BY BOTH EXPERT COACHES & COURSE DESIGNERS
  • PROVEN PROGRAMMING (GUARANTEED)
  • EXPLAINATIONS OF METHODOLOGY & TERMINOLOGY
  • EMAIL COACHES WITH QUESTIONS
  • ACCESS TO ARTICLES, TIPS, INSIGHTS, NUTRITION, & MORE

 

PROGRAM DESCRIPTION:

This is NOT a generic running plan. This detailed general fitness program is designed to prepare individuals who either have completed the Novice Base Training Program for Runners (Phase 2) or those who have considerable running experience under their belt including some races. This specific program is built on the assumption that the athlete has experience with endurance running. The average weekly mileage falls somewhere between 40-55 miles.

 

TRAINING DISTANCE:

This program is designed to train the athlete for recreational competition and can be used for up to a 25K distance even. The athlete will run at least 5 days a week. It is designed to train the athlete at a higher level than the Phase 2 program. This program should not be used for the marathon since the distance of the long runs are not adequate for taking on a marathon. We recommend utilizing one of our Marathon Specific Training Programs.

 

Note: If the athlete feels that the plan is not challenging enough then they are free to move forward in the program and start with weeks that are more in line with their fitness level or move on to our more advance plans that we also offer.

 

TRAINING CONDITIONS:

As with any sport specific training, mimicking race day conditions as closely as possible while training will yield better performance on race day. Some examples of these conditions are (but are not limited to) terrain, weather, temperature. 

 

TAPER WEEK:

If the athlete chooses to race during the training program, week 17 is a taper week designed for rest before a race and can be implemented when needed during the program.

 

UNDERSTANDING THE PLAN:

  • THRESHOLD = Comfortably hard pace. INTERVAL = Hard pace. XT = Cross Train.
  • Cross training means that you practice a sport or movement other than your main sport (in this case running).
    On these days, the athlete has the option to rest or cross train (i.e. bike, swim, strength train, stretching, etc.).
  • If the athlete feels that they can practice their sport (i.e. run) on some of these days without risking overtraining or injury, then the athlete may do so.
  • If the athlete is unable to complete the prescribed number of quality workouts each week, then the athlete should take these days off in order to complete the plan as designed. 
  • The length of the long runs will largely be dependent on the distance which the athlete is training for. The longer the race, the longer the long runs need to be.

 

Please note, as with any physical activity, it is recommended that the athlete be free of injury and illness and receive a doctor’s clearance before embarking on any program. It is also recommended that athletes seek out professional advice on supplemental issues such as proper footwear, apparel, nutrition, etc.

 

Intensity:

Athletes can use this plan based off of perceived effort. An explanation of ranges and intensities are as follows:

 

HEART RATE INTENSITIES FOR WORKOUTS:

WORKOUT

INTENSITY

% OF MAX

EFFORT RANGE

LONG/MEDIUM LONG

MODERATE/ COMFORTABLE

74-84

GENERAL AEROBIC

MODERATE/ COMFORTABLE

70-81

RECOVERY

EASY

<76

REP PACE (1 MILE PACE)

VERY HARD

96+

LACTATE THRESHOLD/ TEMPO

PROGRESSION (10K PACE)

COMFORTABLY HARD

82-91

VO2 MAX / INTERVAL (5K PACE)

HARD

93-95

INTERMEDIATE BASE TRAINING PROGRAM FOR RUNNERS (PHASE 3)

$39.95Price
  • This programing requires a watch and running appearal. It is also recommended that the athlete seek out professional advice on supplemental issues such as proper footwear, apparel, nutrition, etc.

  • Week 1

    Monday - 

    60 MIN RUN @ EASY PACE


    Tuesday -

    10 MIN WARM UP RUN @EASY PACE

    8 X 400 METER @ REP PACE FOLLOWED BY 400 METER RECOVERY JOG

    10 MIN COOL DOWN RUN @EASY PACE

     

    Wednesday -

    REST/XT OR 60 MIN RUN @ EASY PACE


    Thursday - 

    30-45 MIN RUN @ EASY PACE FOLLOWED BY 8 x 100 METER STRIDES


    Friday - 

    15 MIN WARM UP RUN @EASY PACE

    4 X 1,200 METER RUN @ INTERVAL PACE FOLLOWED BY 4 MIN RECOVERY JOG

    15 MIN COOL DOWN RUN @EASY PACE


    Saturday - 

    REST/XT OR 30-45 MIN RUN @ EASY PACE FOLLOWED BY 8 x 100 METER STRIDES


    Sunday - 

    60 -120 MIN LONG RUN @ STEADY EASY PACE

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