This training plan is aimed for those who starts their adventure with mountain races. 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 to go once in a while 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 Sunday
1 10km, 70-75% hr max 12km, 70-75% hr max 15km, 70-75% hr max
2 12km, 70-75% hr max 8km, 70-75% hr max + stretching 5? + uphills 10x100m/100m, 80-85% hr max + easy run 2km, 60-70% hr max 15km, 65-75% hr max
3 12km, 70-75% hr max 15km, 70-75% hr max 6km na 70-75% hr max + stretching 5? + uphills 10x100m/100m, 70-75% hr max + 2km,a 70-75% hr max + stretching 5? + uphills 10x100m/100m, 80-85% hr max + easy run 2km, 60-70% hr max
4 12km, 70-75% hr max 8km, 70-75% hr max + stretching 5? + uphills 10x200m/200m, 75-80% hr max + easy run 2km, 60-70% hr max 15km, 65-75% hr max
5 12km, 65-75% hr max 15km, 65-75% hr max 20km, 65-75% hr max
6 12km, 65-75% hr max 6km, 70-75% hr max + stretching 5? + uphills 10x100m/100m, 75-80% hr max + 2km, 70-75% hr max + stretching 5? + uphills 10x100m/100m, 80-85% hr max + easy run 2km, 60-70% hr max 3km, 70-75% hr max + fartlek in trail 7?/6?/5?/4?/3?/2?/1? , 80-83% hr max with 3? break + 3km cool down, 65-70% hr max
7 15km, 65-75% hr max 15km, 70-75% hr max 20km, 65-75% hr max
8 12km, 70-75% hr max 6km, 70-75% hr max + stretching 5? + uphills 15x200m/200m, 80-85% hr max + 4km cool down 25km run/walk with backpack and poles in hard trail conditions
9 14km, 75-80% hr max 6km, 65-75% hr max + 6km, 82-86% hr max 25km run/walk with backpack and poles in hard trail conditions
10 15km, 70-75% hr max 3km at 70-75% hr max + fartlek in trail 8?/7?/6?/5?/4?/3?/2?/1? , 80-83% hr max with 3? break + 2km cool down, 65-70% hr max 4km na 75% hr max + stretching 5? + uphills 10x100m/100m, 70-75% hr max + 3km, 70-75% hr max + uphills 10x200m/200m, 75-80% hr max + easy run 2km, 60-70% hr max
11 15km, 65-70% hr max 5km, 70-75% hr max + 8km, 82-86% hr max 20-25km, 65-75% hr max
12 10km, 70-75% hr max 15km, 65-70% hr max 15km, 70-75% hr max + 5km, 82-86% hr max
13 10km, 75-80% hr max 4km, 75% hr max + stretching 5? + uphills 10x100m/100m na 70-75% hr max + 3km, 70-75% hr max + uphills 10x200m/200m, 75-80% hr max + easy run 2km, 60-70% hr max 20-30km run/walk with backpack and poles in hard trail conditions
14 12km, 70-75% hr max 12-15km, 75-80% hr max 3km, 70-75% hr max + fartlek in trail 8?/7?/6?/5?/4?/3?/2?/1? na 80-83% hr max with 3? break + 2km cool down, 65-70% hr max
15 10km, 70-75% hr max 8km, 70-75% hr max + 2km, 82-86% hr max Start

Gorce Ultra-Trail 20km

 

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 7 ‘/ 6’ / 5 ‘/ 4’ / 3 ‘/ 2’ / 1 ‘at 80-83% hr max with 3’ break. Cool down at 65-70% hr max – 3 km to warm up, then without stopping, you make fertlek, ie 7 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 6 minutes. After 3 minutes break, you go with another fast part, now 5 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.

25 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