This training plan is aimed for more experienced mountain runners who are not afraid of really serious challenges. It contains 15 weeks of training, so if you start early May, you will finish exactly for the Gorce Ultra-Trail weekend.

We put in the emphasis on the increase of strength, through the training of natural force ? runs. Thanks to them, natural horsepower and durability are enhanced, which is crucial in a race abounding in a variety of pavements from flat to mountain tops. It will be useful on the downhill as well 🙂

Intensity is based on maximum heart rate. It can be checked during a specialist examination at a sports clinic or you can do it yourself during training, of course with a sensor installed on the chest (we advise against measurement from the wrist). The test may not be too short. After warm-up you should run moderate pace and increase the pace by 20-30 s / km every 2-3 minutes. The goal is to stay as long as possible, until the highest possible pulse rate.
Another way of HR max checking is to participate in the competition for 5 km. The highest heart rate recorded during the race will be your HR max for the given period.
The maximum heart rate is variable, depending on the level of training, weight, age, but primarily on the training target. Therefore, in the second part of realization of this training plan, you should check it again, to see how it has changed and adequately verify the paces. More about the maximum pulse, how it is measured and the importance for the training process under this link.

Do not forget to spend 5-15 minutes stretching twice a week and to perform any stabilization or general fitness. On the second day after a strong training remember to roll your legs, not forgetting the buttocks and hip-tibial band. It is worth every 3-4 weeks to go to ?physio? for a review of your components.

Explanation of the abbreviated terms under the table.
We wish you a lot of perseverance in implementing the plan.
See you in August in the Gorce.

Week Tuesday Thursday Saturday Sunday
1 15km at 70-75% hr max 8km at 70-75% hr max + stretching 5? + uphills 10x200m/200m at 80-85% hr max + easy run 2km at 60-70% hr max 22km at 70-75% hr max 26km at 70-75% hr max
2 15km at 70-75% hr max 15km at 70-75% hr max 6km at 70-75% hr max + stretching 5? + uphills 10x200m/200m at 80-85% hr max + 2km at 70-75% hr max + stretching 5? + uphills 10x200m/200m at 80-85% hr max + easy 2km 25-30km at 65-75% hr max
3 20km at 75-80% hr max 25km at 70-75% hr max 12km at 70-75% hr max 30km run/walk with backpack and poles in hard trail conditions
4 12km at 70-75% hr max 12km at 70-75% hr max 6km at 70-75% hr max + stretching 5? + uphills 10x200m/200m at 80-85% hr max + 2km at 70-75% hr max + stretching 5? + uphills 10x200m/200m at 80-85% hr max + easy run 2km at 60-70% hr max 30km run/walk with backpack and poles in hard trail conditions
5 12km at 70-75% hr max 15km at 70-75% hr max 15km at 70-75% hr max 15km at 70-75% hr max
6 6km at 70-75% hr max + stretching 5? + uphills 10x300m/300m at 80-85% hr max + 2km at 70-75% hr max + stretching 5? + uphills 10x300m/300m at 80-85% hr max + easy run 2km at 60-70% hr max 15km at 70-75% hr max 25-30km at 70-75% hr max 30-40km run/walk with backpack and poles in hard trail conditions
7 12km at 70-75% hr max 15km at 70-75% hr max 5km at 70-75% hr max + 20-25km at 82-85% hr max 3km at 70-75% hr max + fartlek in trail 11?/10?/9?/8?/7?/6?/5?/4?/3?/2?/1? at 80-83% hr max with 3? break after each section  + 3km cool down at 65-70% hr max
8 12km at 70-75% hr max 6km at 70-75% hr max + stretching 5? + uphills 20x300m/300m at 80-85% hr max + 4km easy run 15km at 70-75% hr max 30-40km run/walk with backpack and poles in hard trail conditions
9 10km at 75-80% hr max 25km at 70-75% hr max 3km at 70-75% hr max + fartlek in trail 11?/10?/9?/8?/7?/6?/5?/4?/3?/2?/1? at 80-83% hr max with 3? break after each section + 3km cool down at 65-70% hr max 30km at 65-75% hr max
10 15km at 70-75% hr max 4km at 75% hr max + stretching 5? + uphills 8x400m/400m at 80-85% hr max + 3km at 70-75% hr max + uphills 8x400m/400m at 80-85% hr max + 2km easy run at 60-70% hr max 15km at 70-75% hr max 30-40km run/walk with backpack and poles in hard trail conditions
11 15km at 65-70% hr max 12km at 70-75% hr max 3km at 70-75% hr max + fartlek in trail 11?/10?/9?/8?/7?/6?/5?/4?/3?/2?/1? at 80-83% hr max with 3? break after each section 20km at 65-75% hr max
12 15km at 70-75% hr max 20km at 65-70% hr max 25km at 65-70% hr max 30-40km run/walk with backpack and poles in hard trail conditions
13 10km at 75-80% hr max 4km at 75% hr max + stretching 5? + uphills 8x400m/400m at 80-85% hr max + 3km at 70-75% hr max + uphills 8x400m/400m at 80-85% hr max + 2km easy run at 60-70% hr max 20km at 65-75% hr max 3km at 70-75% hr max + fartlek in trail 11?/10?/9?/8?/7?/6?/5?/4?/3?/2?/1? at 80-83% hr max with 3? break after each section + 3km cool down at 65-70% hr max
14 12km at 70-75% hr max 15km at 80% hr max 30-35km run/walk with backpack and poles in hard trail conditions 15km at 65-70% hr max
15 14km at 70-75% hr max 12km at 65-75% hr max easy run 5-8km Start

Gorce Ultra-Trail 102 km

Explanations:

12 km at 70-75% hr max ? continuous running, during which you maintain intensity in the range of 70-75% of the maximum heart rate.

8 km at 70-75% hr max + stretching 5 ?+ uphill run 10 × 200 m / 200 m at 80-85% hr max + 2 km easy run at 60-70% hr max ? at the beginning you are doing 8 km in intensity 70-75% of the maximum heart rate then stop and perform a five-minute stretching, after which you go to run uphills: 10 times 200 m with 200 m break in easy run (ie you move from the top to the bottom of the hill). The uphill run intensity should fluctuate between 80-85% of the maximum heart rate. At the end of the session, perform 2 km of easy run in the intensity range 60-70% of the maximum heart rate.

6 km at 70-75% hr max + 6 km at 83-86% hr max ? nothing else as a variable rate training, every 6 km you change the intensity based on the maximum heart rate range.

3 km at 70-75% hr max + fartlek in  11′ / 10′ / 9′ / 8′ / 7 ?/ 6? / 5 ?/ 4? / 3 ?/ 2? / 1 ?at 80-83% hr max with 3? break after each section. Cool down at 65-70% hr max ? 3 km to warm up, then without stopping, you make fertlek, ie 11 minutes in the heart rate range 80-83% hr max, then take a 3 minute break in easy run and go back to the stronger section again, but this time it takes 10 minutes. After 3 minutes break, you go with another fast part, now 9 minutes, etc. To perform it correctly, you have to keep the percentage of the HR max of fast sections on the same level: first 7 minutes or the last fast one minute ? you have to maintain the intensity of the exercise; remember that in the trail the pace may be different, so focus on keeping the maximum heart rate range. For cooling, perform 3 km of 60- 70% of the maximum heart rate.

30-40 km walk with backpack and poles, preferably in the most difficult terrain ? nothing more than a run/walk, poles, a backpack with water and go to wilderness.. The harder the terrain the better.

Prepared by: Paweł Grzonka ? Bieganie nadaje życiu rytm ? Trainer of National Team of PZLA and author of professional texts at Trening biegacza