LENGTH OF TRAINING:
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
This detailed training program is designed to prepare individuals for The Piney Woods Ultra 5k/10k. This plan is specifically designed for the Piney Woods Ultra Course with workouts geared towards climbing, descending, anaerobic and lactic threshold, long steady efforts, and other course specific workouts. This program is built on the assumption that the athlete has been consistently running 30 miles per week with recent long runs of at least 6 miles.
This program is designed to train the athlete to be competitive on a hilly 5k/10k course. The athlete will run 6 days a week. It is designed to train the athlete at a higher level than general programing.
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.
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.
If the athlete chooses to race during the training program, they may do so by removing a quality workout on that day.
UNDERSTANDING THE PLAN:
- 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.
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.
Athletes can use this plan based off of perceived effort. An explanation of ranges and intensities are as follows:
HEART RATE INTENSITIES FOR WORKOUTS:
% OF MAX
REP PACE (1 MILE PACE)
LACTATE THRESHOLD/ TEMPO
PROGRESSION (10K PACE)
VO2 MAX / INTERVAL (5K PACE)
THE PINEY WOODS ULTRA 5K/10K TRAINING PROGRAM
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.
1 MILE W/U @EASY PACE FOLLOWED BY 5 X 100M STRIDES.
6 X (2 X 200 METER @ REP PACE FOLLOWED BY 200 METER RECOVERY JOG. THEN 1 X 400 METER @ REP PACE FOLLOWED BY 400 METER RECOVERY JOG). REPEAT.
1 MILE C/D @ EASY PACE.STRETCH
Tuesday -5 MILES @ EASY PACE ON A HILLY COURSE OR TREADMILL
1 MILE W/U FOLLOWED BY 5 X 100 METER STRIDES.
6 X 1 MILE @ LACTATE THRESHOLD PACE FOLLOWED BY 1 MIN REST.
1 MILE C/D. STRETCH.
Thursday -5 MILES @ EASY PACE ON A HILLY COURSE OR TREADMILL FOLLOWED BY 6 x 100 METER STRIDES
1 MILE WARM UP RUN @EASY PACE
6 X HILL REPEATS. FIND HILL OR TREADMILL THAT IS ¼-1/2 MILE LONG. RUN UP HILL @ LACTATE THRESHOLD PACE AND JOG DOWN FOR RECOVERY. REPEAT.
1 MILE C/D @ EASY PACE.STRETCH
6 MILES @ STEADY EASY PACE ON A HILLY COURSE OR TREADMILL