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

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Below is a summary of What I Eat as a Vegan Athlete | Training for CCC - 11/15 from Harry Runs. The video is worth watching—here we’re pulling out the key takeaways so you can implement the nutrition strategy and attempt the progression run starting today. Don’t miss the full video for the complete context.

Key Points:

• Whole foods form the foundation—think fruit, vegetables, oats, sweet potatoes, and plant-based fats like nut butters, black-strap molasses, and chia seeds—all essential for powering high-altitude workouts.
• Staying hydrated matters: water, watermelon, and Tailwind electrolyte drink help maintain fluid and electrolyte balance during hot training.
• Eating frequent small bites—banana-oat milk smoothie, runnable bar, dried fruit, nuts—keeps your energy stable and eliminates the need for three large meals.
• On long runs, try a weighted pack (roughly 4 kg) to replicate race conditions and build leg and core strength.
• In the progression run, begin at a relaxed aerobic pace (around 4:00 min/km), then gradually speed up to reach 3:10–3:12 min/km for the final tempo section.

Workout Example – “Progression Run”:

1. Begin with a 10–15 minute easy jog at roughly 4:30 min/km.
2. Run the first 2 km at an easy aerobic pace (about 4:00 min/km).
3. Pick up the pace each kilometer, targeting around 3:30 min/km by the midpoint.
4. Speed up to a 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, adjust the paces in your Pacing app, and feel the difference in your energy and recovery. Have fun adapting this workout to fit your training! 🚀

References

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