Harry's Ultra Progression

Workout - Harry's Ultra Progression

• 12min @ 5'30''/km
• 2.0km @ 4'00''/km
• 1.0km @ 3'50''/km
• 1.0km @ 3'40''/km
• 1.0km @ 3'35''/km
• 1.0km @ 3'30''/km
• 2.0km @ 3'12''/km
• 10min @ 6'00''/km

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/harrys-ultra-progression-cb5443d4

Don’t have the app? Copy the reference above,
to import the workout after you install it.

A summary of What I Eat as a Vegan Athlete | Training for CCC - 11/15 from Harry Runs. We’re pulling the key takeaways so you can use the nutrition strategy and run the progression today. Watch the full video for context.

Key points:

• Whole foods are the foundation: fruit, vegetables, oats, sweet potatoes, and plant-based fats like nut butters, black-strap molasses, and chia seeds. Important for high-altitude work.
• Hydration matters: water, watermelon, and Tailwind for fluid and electrolytes in hot training.
• Frequent small bites (banana-oat milk smoothie, runnable bar, dried fruit, nuts) keep energy steady without needing three big meals.
• On long runs, a weighted pack (roughly 4 kg) replicates race conditions and builds leg and core strength.
• The progression run starts at a relaxed aerobic pace (around 4:00 min/km), then gradually picks up to 3:10-3:12 min/km for the final tempo section.

Workout example: progression run

1. 10-15 minute easy jog at roughly 4:30 min/km.
2. First 2 km at easy aerobic pace (about 4:00 min/km).
3. Pick up the pace each km, targeting around 3:30 min/km by the midpoint.
4. Tempo pace (roughly 3:10-3:12 min/km) for the final 2-3 km.
5. Finish with 10 minutes of easy jogging and stretching.

Closing note: Try Harry’s vegan nutrition plan and adjust the paces in the Pacing app.

References

• What I Eat as a Vegan Athlete | Training for CCC - 11/15 - YouTube (YouTube Video)