ULTRA Distance
- Step-by-Step Training plan to get you started! Following state of the art graphics.
- Inside tips from professionals.
- Online video support to help you understand the correct movements and training methods.
Beginners plan includes (3-5) three to five training sessions per week. Designed to get you proper running techniques, building endurance and motivated to challenge yourself.
Arms
Smaller the movement = more energy you safe.
Try to keep your arms and elbows as close to your body as possible.
Energy sufficient
Maintaining sufficient energy level all the way to the end is essential. Try not to start too fast or sprint uphill. As you are burning energy in every steps, take some energy drink or some form of energy after every 20min. (closer to the end you can take more often).
Posture
Holding your posture carries you long way. Try not to look down, rather than looking forward. Especially when running uphill, then focus your eyes about 5-10m ahead. By turning your head down, that also brings your whole posture more heavier. On the downhill, hips forward and look closer to your feet.
Knowing your limits
Tempo & Sprints elevates your heart rate and helps find your short distance limits. This helps you to understand more of your body and physical capabilities. High heart rate is not all bad. When going fast, the trick is; how to manage to run longer distance with high heart rate.
Core is one of the key elements of good running techniques and therefore we urge to input some or all of these to your weekly training.
You can star with simple: (example)
(select Superman.1 or Superman.2, you don’t have to do both)
Example.1 = 2 rounds 15 reps of each
Example.2 = 3 rounds 15 reps of each
Example.3 = 3 rounds 20 reps of each
Example.4 = 3 rounds 25 reps of each
You may increase rounds and reps every week.
A. Lie on your back with your hands together arms straight, head resting top of your arms.
B. Contract your abs and lift your shoulders off the ground/floor until you feel a tight contraction.
– Hold a few second and return to starting position
A. Assume a push-up position with your hands slightly wider than shoulders and keep your back straight.
B. Keeping your neck in line your spine., lower yourself until your chest is only few centimetres from the ground, then push back, all the way up by keeping your core in line.
* TIP = Make the move easier by doing it with your knees on the ground.
Superman.1
A. Lie on your stomach. Extend your arms in front of you, hold your palms down.
B. Lift your left leg and right arm.
C. You can also execute without extending your arms.
Superman.2
A. Assume a push-up position. Place your feet as wide as your shoulders and your toes flexed underneath you.
B. Your body should form a straight line. Brace your abs and lift your right leg and left leg and right arm up.
C. Switch legs and arms and repeat on the other side.
A. Stand with your feet shoulder-apart and your arms at your sides.
B. Bend down into a regular squat until your tights are about parallel to the ground
C. Jump up explosively and land with your knees bent to absorb the impact
A. Stand with your feet together. Knees slightly bent.
B. Step forward with your right foot, lowering until your tights is parallel to the ground.
C. Push off your right foot to stand.
D. Switch leg and repeat on the left side.
1. 7km constant moderate pace
– Warm-up by easy running 15min.
– Run 7km easy constant speed
– Stretch your legs for 10-20min.
2. 10km fast “Tempo-exchange” run
– Warm-up by easy running 3km
– 3x 1km Tempo (between the sets, run 500m easy pace)
– Cooldown 3km
– Stretch your legs for 15-20min.
3. Hard “Tempo” run
– Warm-up by easy running 2-3km
– 4x 4min hard (2min. cool down between the sets by walking or easy running).
– Cool down run, easy pace for 2-3km
– Stretch your legs for 15-20min.
4. 8km Easy
– 8km Easy pace run
– Stretch your legs for 15-20min.
5. 18km Easy.
– 18km Easy pace run
– Stretch your legs for 15-25min.
1. 8km constant moderate pace
– Warm-up by easy running 2km.
– 8km moderate pace run
– Stretch your legs for 20-30min.
2. 12km fast “Tempo-exchange” run
– Warm-up by easy running 3km
– 5x 1km Tempo (between the sets, run 500m easy pace)
– Cool down run, easy pace for 2km
– Stretch your legs for 15-20min.
3. Hard “Tempo” run
– Warm-up by easy running 2-3km
– 4x 5min hard (2min. cool down between the sets).
– Cool down run, easy pace for 2-3km
– Stretch your legs for 15-25min.
4. 9km Easy
– 9km Easy pace run
– Stretch your legs for 15-20min.
5. 20km Easy
– 20km Easy pace run
– Stretch your legs for 15-20min.
1. 9km constant moderate pace
– Warm-up by easy running 2km
– 9km moderate pace run
– Stretch your legs for 20-30min.
2. 14km fast “Tempo-exchange” run
– Warm-up by easy running 3km
– 6x 1km Tempo (between the sets, run 500m easy pace)
– Cool down run, easy pace for 2-3km
– Stretch your legs for 15-20min.
3. Hard “Tempo” run
– Warm-up by easy running 2-3km
– 5x 4min hard (2min. cool down between the sets).
– Cool down run, easy pace 2-3km.
– Stretch your legs for 20-30min.
4. 6km Easy
– 6km Easy pace run
– Stretch your legs for 15-20min.
5. 30km Easy
– 30km Easy pace run
– Stretch your legs for 15-20min.
1. 7km Easy
– 7km Easy pace run
– Stretch your legs for 15-20min.
2. 10km moderate “Tempo-exchange” run
– Warm-up by easy running 3km
– 5x 1km Tempo (between the sets, run 2-3min cool downs)
– Cool down run, easy pace for 2km
– Stretch your legs for 15-20min.
3. 10km Easy
– 10km Easy pace run
– Stretch your legs for 15-20min.
1. 10km constant moderate pace
– Warm-up by easy running 2km
– 10km moderate pace run
– Stretch your legs for 20-30min.
2. 12km fast “Tempo-exchange” run
– Warm-up by easy running 3km
– 6x 1km Tempo (between the sets, run 500m easy pace)
– Cool down run, easy pace for 2-3km
– Stretch your legs for 15-20min.
3. Hard “Tempo” run
– Warm-up by easy running 2-3km
– 5x 4min hard (2min. cool down between the sets).
– Cool down run, easy pace 2-3km.
– Stretch your legs for 20-30min.
4. 8km Easy
– 8km Easy pace run
– Stretch your legs for 15-20min.
5. 25km Easy
– 25km Easy pace run
– Stretch your legs for 15-20min.
1. 12km constant moderate pace
– Warm-up by easy running 2km
– 12km moderate pace run
– Stretch your legs for 20-30min.
2. 10km fast “Tempo-exchange” run
– Warm-up by easy running 3km
– 3x 1,6km Tempo (between the sets, run 400m easy pace)
– Cool down run, easy pace for 2-3km
– Stretch your legs for 15-20min.
3. Hard “Tempo” run
– Warm-up by easy running 2-3km
– 5x 4min hard (2min. cool down between the sets).
– Cool down run, easy pace 2-3km.
– Stretch your legs for 20-30min.
4. 10km Easy
– 10km Easy pace run
– Stretch your legs for 15-20min.
5. 28km Easy
– 28km Easy pace run
– Stretch your legs for 15-20min.
1. 10km constant moderate pace
– Warm-up by easy running 2km
– 10km moderate pace run
– Stretch your legs for 20-30min.
2. 14km fast “Tempo-exchange” run
– Warm-up by easy running 3km
– 4x 1,6km Tempo (between the sets, run 400m easy pace)
– Cool down run, easy pace for 2-3km
– Stretch your legs for 15-20min.
3. Hard “Tempo” run
– Warm-up by easy running 2-3km
– 5x 5min hard (2min. cool down between the sets).
– Cool down run, easy pace 2-3km.
– Stretch your legs for 20-30min.
4. 10km Easy
– 10km Easy pace run
– Stretch your legs for 15-20min.
5. 35km Easy
– 35km Easy pace run
– Stretch your legs for 15-20min.
1. 8km Easy
– 10km Easy pace run
– Stretch your legs for 15-20min.
2. 10km testi
– Warm-up by easy running 15min.
– 10km Fast (90-100%)
– Stretch your legs for 15-20min.
3. 6km Easy
– 6km Easy pace run (recovery)
– Stretch your legs for 15-20min.
4. 40km Easy
– 40km Easy pace run
– Stretch your legs for 15-20min.