THE “BLOCKS” ENDURANCE TRAINING IN MULTIPLE DAYS AND SESSIONS
Ultra Trails are a dream for plenty of path runners. To be able to run an extremely path you want other athletic qualities together with the skill to face for plenty of hours for your legs. For staying power races over 170km you additionally should be capable of re-start after a few hours of leisure within the existence bases.
During the three months that precede the contest, your hours devoted to exercise must building up, the élite athletes succeed in 40 hours a week! You’re most likely questioning how you can set up any such state of affairs, since you will have a role and a circle of relatives, and so little time to be had. Correct? The best possible answer is to agenda no less than 2-Three weekend periods in response to “Blocks” coaching, recreating up to imaginable, in relation to effort, mileage and elevation achieve, the prerequisites of your race. These periods can be the best alternative to check equipment, path trainers and dietary technique.
You can prepare your weekend in 2 or extra days and plan a couple of multidisciplinary periods at the similar day relying for your degree of coaching. The “Block” coaching will paintings on staying power with lengthy runs at an depth between 70% -75% HRmax, working methodology in response to the terrain, depth and the skill to switch tempo a number of occasions with the fartlek. The multi-disciplinary consultation comes to the usage of a motorbike or swimming to restrict the danger of trauma for athletes who get ready Ultra or Endurance races just like the Tor.
Here are some examples of “Block” weekends for a educated athlete. The working phase should be carried out on a path monitor; the motorbike on a flat highway
Goal: Ultra Trail over 100 km
- Friday evening – simple path: 40’ inside of 70-75% HRmax + 10 x 30” Fast / 1mn30′ Jogging
- Saturday morning – path monitor > 800m D+: 1h45′ at 70-75% HRmax or 2h30′-3h motorbike at the flat inside of 90Rpm
- Saturday afternoon – path monitor with low D+: 1h inside of 70-75% HRmax
- Sunday morning – technical path monitor >2.200m D+ : 6-8h alternating alternating stroll/run, staying power tempo
Goal: Ultra Trail 120 km and over
- Friday night time – simple trail: 40’ inside of 70-75% HRmax + 10 x 300m Fast / 100m jogging
- Saturday morning – path monitor >800m D+: 2h30′ at 70-75% HRmax or 4h motorbike at the flat inside of 90Rpm
- Saturday afternoon – path monitor with low D+: 30 ‘at 70% HRmax + 2 x 10,000m at 80% HRmax /1km jogging between the sections
- Sunday morning – technical path monitor >2.800m D+: Eight-10h alternating stroll/run, staying power tempo
P.S .: you’ll want to set up your “Blocks” weekend in the most efficient prerequisites and health form. Before and after the weekend leisure 2 complete days.
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Tags: working coaches, path working, path working recommendation, path working camps, TRAIL RUNNING COACHES, Trail Running Plans, path working methods, coaching methods tor des geants, extremely path, UTMB
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