Friday, March 18, 2011

Ultra Traning Plan

Ultra Marathon Training Plan

Auburn 50k (31.2 miles)

June 4, 2011

Monday:

Core:

Ab Chair: Upper hanging knee-ups (3 x 20), Lower hanging leg-ups (3 x 20), dips (3 x 15), weighted crunches (3 x 15) -> 15 – 25 lbs.

Standing side crunches (3 x 15) -> 45 lbs, Leaning Side Crunches with Kettle bell (3 x 15)

GHT Crunches arms up (3 x 10) -> 10 – 25 lbs., GHT “Free Crunches (3 x 10 – 20)

Hammer Crunch Machine (3 x 20) -> 40 – 60 lbs.

Legs: Row (2,000 + m) & Bike (20 – 30 mins.)

Push Ups: 100

Pull Ups: (3 x 10)

Run: Moderate (8 – 10)

Tuesday:

Core:

Normal Planks (3 x 1:30) ->30 sec. rest, Side Planks (3 x 1:00) 30 sec. rest

Leg lifts (30 sec. x 6 inches & 30 sec. apart), Leg-ups (3 x 12)

Ab ball hands to feet (3 x 15), Bosu Ball Crunches (3 x 15), Side to side medicine ball (30 sec burnout)

Crunches (3-5 sets x 25)

Legs: Box Jumps (3 x 25) & Jump Rope 15 mins.

Push Ups: 100

Run: Moderate (8 – 10)

Wednesday:

Run: Speed Work Out (Track) 5 – 10 800m sprint -> rest 400 m jog around track in between intervals

Pull Ups: (3 x 10)

Core:

300 Spartan Ups (3 sets) ->135 lbs

Legs: Squats (3 x 15) -> 135 lbs. & Kettle Bell Lunges (3 x 12) -> 26 kg., Straight Leg Dead Lifts (3 x 15) -> 135 lbs., Leg Press Machine (3 x 15) -> 225 lbs., Calves (3 x 20) -> any exercise(s)

Thursday:

OFF

(Sauna for stretching if needed/wanted)

Friday/Saturday: **All contingent on how the legs feel from the workout**

Run(s): 1 moderate run (5-12 miles) & 1 long run (13.1 + miles)

Sunday:

ANYTHING GOES!!!

Row, Bike, Run, Swim, Speed Workout, Hill Runs, Pull ups, Push ups, Abs

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