50K ULTRA TRAIL TRAINNING PROGRAMME

MONTH 1
DAYS WEEK 1 TGL BLN WEEK 2 TGL BLN WEEK 3 TGL BLN WEEK 4 TGL BLN

MON REST 25 APRIL REST 2 MEI REST 9 MEI REST 16 MEI

TUE 5 26 APRIL 5 3 MEI 8.5 10 MEI 5 17 MEI
WED 9 27 APRIL 2 - F10 X 200m - R1' - 2 4 MEI 2 - F7 X 100m - R75" - 2 11 MEI 1.4 - T2 - 400m - M3.5 - 1.4 18 MEI
THU S&C 28 APRIL E1.6 - M9 - E1.6 5 MEI S&C 12 MEI S&C 19 MEI
FRI 8.5 - @10' > PACE 29 APRIL S&C 6 MEI 1-5-1 13 MEI M9 20 MEI
SAT REST 30 APRIL REST 7 MEI REST 14 MEI REST 21 MEI
SUN M12 1 MEI E1.6 - M8 - E1.6 8 MEI M19 15 MEI 24K, 700M 22 MEI
KM 33K - @8.75 34.5K - @8.625 39K - @9.75 47.4K - @11.85

MONTH 2
DAYS WEEK 5 TGL BLN WEEK 6 TGL BLN WEEK 7 TGL BLN WEEK 8 TGL BLN

MON REST 23 MEI REST 30 MEI REST 6 JUN 5 13 JUN

TUE AM 5 - PM 5 24 MEI 5 31 MEI S&C 7 JUN 1.4 - M12 - 1.4 14 JUN
E 2.1 - F5 X 700m -
25 MEI 2, F1/3/5/5/3/1 - 1R, 2 8.5 REST
WED R90" - 1.4 1 JUN 8 JUN 15 JUN
1.4 - F6 x 300m - 1R -
26 MEI S&C 1.4 - 4 x (T1, 400m), 1.4
THU 8.5 2 JUN 400m - T1.4 - 1.4 9 JUN 16 JUN
FRI S&C 27 MEI 5 3 JUN 5 10 JUN S&C 17 JUN
SAT REST 28 MEI REST 4 JUN REST 11 JUN REST 18 JUN
SUN 21.0975 29 MEI 29 5 JUN 29 12 JUN 35 19 JUN
KM 46K - @11.5 44.8K - @11.2 48.9K - 12.225 60K - @15

Type 1 Km Type 1 Km
Easy 07:00 - 07:41 Interval 5:24
Marathon 6:43 Reps 5:04
Threshold 6:04
 MONTH 3
DAYS WEEK 9 TGL BLN WEEK 10 TGL BLN WEEK 11 TGL BLN WEEK 12 TGL BLN

MON REST 19 JUN REST 26 JUN REST 3 JUL REST 10 JUL

TUE 6.5 20 JUN 6.4 27 JUN AM 5 - PM 5 4 JUL REST 11 JUL
1.4 - 3 x (T1.6 R
21 JUN 1.4 - 7 x 1.6, R200m - 1.4 28 2.1 - T5, 700m, T3.3, 1.4 7.1
WED 200m), 1.4 JUN 5 JUL 12 JUL
THU S&C 22 JUN S&C 29 JUN REST 6 JUL 5 13 JUL
FRI 5.7 23 JUN 10 30 JUN S&C 7 JUL S&C 14 JUL
SAT REST 24 JUN REST 1 JUL 5K RACE 8 JUL 19.3 15 JUL
SUN 21.097 25 JUN 32 2 JUL 3:30" 9 JUL 19.3 16 JUL
KM 41.4K - @10.35 63.8K - @15.9 17.5 + ? 50.7 - @12.675

MONTH 4
DAYS WEEK 13 TGL BLN WEEK 14 TGL BLN WEEK 15 TGL BLN WEEK 16 TGL BLN

MON REST 17 JUL REST 24 JUL REST 31 JUL REST 7 AGU

TUE 11.4 18 JUL S&C 25 JUL REST 1 AGU REST 8 AGU
WED 11.4 19 JUL 12.8 26 JUL 6.4 2 AGU REST 9 AGU
THU REST 20 JUL REST 27 JUL 12.8 3 AGU WALK 10' 10 AGU
FRI S&C 21 JUL REST 28 JUL REST 4 AGU REST 11 AGU
SAT 24 22 JUL 16 29 JUL S&C 5 AGU REST 12 AGU
SUN 24 23 JUL 51 30 JUL 16 6 AGU RACE DAY 13 AGU
KM 70.8 - @17.7 79.8 - @26.6 35.2 - @11.7