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—a worthwhile training resource. We’ve distilled the core lessons so you can apply the workout plan right away. Watch the full video for additional context and nuance.
Key Points:
- Winter training emphasizes flat-speed road work, treadmill sessions, and form drills—a combination that builds efficiency while minimizing injury risk.
- The athlete manages a substantial weekly base volume (roughly 115 mi / 185 km) structured around dual runs: ~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 (≈38 km) long run on paved surfaces targets speed development, fat adaptation, and aerobic capacity ahead of a 55 km ultra in Utah.
- Smart strategies include incorporating short hill sprints after easy runs, prioritizing glute activation for climbing power, and using low-rep high-intensity intervals to build aerobic capacity.
Workout Example:
- Morning double-run – 10 mi (16 km) at an 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, emphasizing glute engagement and stride mechanics.
- Hill Sprints – 6 × 30-second uphill repeats with jog-down recovery, appended to 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-run segments.
Closing Note: Implement this blend of double-runs, tempo work, and hill sprints to develop your aerobic base and speed—use the Pacing app to dial in paces that match your fitness level. Keep the training fun, stay healthy, and embrace the miles ahead!