Ultramarathon Training by Wolfgang Olbrich
Author:Wolfgang Olbrich
Language: eng
Format: epub
ISBN: 9781841268330
Publisher: Meyer & Meyer Verlag
Published: 2012-11-15T00:00:00+00:00
Week 2 (26.72 miles/43 km)
Day Session Comment
Monday Rest day / cross training Strengthening
Tuesday 10 km endurance run 75-80% HRmax
Wednesday Rest day / cross training
Thursday 12 x 200 m intervals 2 km jog warm-up and warm- down, 200 m jog recovery between intervals Up to 97% HRmax Running drills (after warm-up jog)
Friday Rest day / cross training
Saturday 15 km endurance run approx. 7:15 min/km, 75-80% HRmax
Sunday 10 km race over 90% HRmax
Week 3 (36.66 miles /59 km)
Day Session Comment
Monday Rest day / cross training Strengthening
Tuesday 10 km endurance run 75-80% HRmax
Wednesday Rest day / cross training
Thursday 14 x 200 m intervals 2 km jog warm-up and warm-down, 200 m jog recovery between intervals Up to 97% HRmax Running drills (after warm-up jog)
Friday Rest day / cross training
Saturday 15 km endurance run 75-80% HRmax
Sunday 25 km endurance run 75-80% HR max
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