Ultra Tempo & Form Focus
Workout - Ultra Tempo & Form Focus
- 15min @ 6'30''/km
- 4 lots of:
- 100m @ 4'45''/km
- 5.0km @ 5'00''/km
- 12min @ 6'30''/km
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Intro: This article summarizes TRAINING VLOG UPDATE: MY FIRST ULTRA OF 2019 from Vo2maxProductions. We’ve distilled the core lessons so you can apply the workout plan right away. Watch the full video for the rest.
Key points:
- Winter training focuses on flat-speed road work, treadmill sessions, and form drills. The mix builds efficiency while keeping injury risk low.
- The athlete carries a big weekly base (roughly 115 mi / 185 km), built around doubles: about 10 mi (16 km) in the morning and 5-6 mi (8-10 km) in the evening, paired with tempo and hill-sprint sessions.
- An upcoming 24 mi (about 38 km) long run on paved surfaces targets speed, fat adaptation, and aerobic capacity ahead of a 55 km ultra in Utah.
- Smart bits: short hill sprints after easy runs, glute activation for climbing power, and low-rep high-intensity intervals for aerobic capacity.
Workout example:
- Morning double-run: 10 mi (16 km) at easy pace on flat ground.
- Evening run: 5-6 mi (8-10 km) at a steady, moderately faster pace.
- Tempo/form session: 3 mi (5 km) at comfortably hard effort, with glute engagement and stride mechanics in mind.
- Hill sprints: 6 x 30-second uphill repeats with jog-down recovery, tacked onto the easy run.
- Long run (once a week): 24 mi (38 km) on paved routes, mixing fast surges (1 mi at 10K pace) with easy segments.
Closing note: Use this blend of doubles, tempo work, and hill sprints to build aerobic base and speed. Use the Pacing app to dial in paces that match your fitness.