LENGTH OF TRAINING:
18 weeks
 
WHAT MAKES OUR PLANS DIFFERENT:
PLANS TO MATCH EVERY EXPERIENCE LEVEL
DETAILED PROGRAMMING DEVELOPED BY BOTH EXPERT COACHES & COURSE DESIGNERS
PROVEN PROGRAMMING (GUARANTEED)
EXPLAINATIONS OF METHODOLOGY & TERMINOLOGY
EMAIL COACHES WITH QUESTIONS
ACCESS TO ARTICLES, TIPS, INSIGHTS, NUTRITION, & MORE
 
PROGRAM DESCRIPTION:
This program is designed to prepare athletes for The Piney Woods Ultra 50k. This plan is specifically designed for the Piney Woods Ultra Course with workouts geared towards climbing, lactic threshold, power hiking, endurance, and other course specific workouts. This program is built on the assumption that the athlete has been consistently running 40+ miles per week with recent long runs of at least 10+ miles. The average weekly mileage falls somewhere between 42-66 miles and will be performed 6 days a week (except for the first week). This program is designed to train the athlete to be competitive on a hilly 50k course with approximately 3,400 feet of elevation gain during the course of the race. It is recommended that the athlete train towards this goal each week during training.
 
Note: If the athlete feels that the plan is not challenging enough then they are free to move forward in the program and start with weeks that are more in line with their fitness level or move on to our more advance plans that we also offer.
 
TRAINING CONDITIONS:
As with any sport specific training, mimicking race day conditions as closely as possible while training will yield better performance on race day. Some examples of these conditions are (but are not limited to) terrain, weather, temperature.  
 
UNDERSTANDING THE PLAN:
C/D = Cool Down.  W/U = Warm Up. XT = Cross Train. 
Cross training means that you practice a sport or movement other than your main sport (in this case running).
On these days, the athlete has the option to rest or cross train (i.e. bike, swim, strength train, stretching, etc.). 
If the athlete feels that they can practice their sport (i.e. run) on some of these days without risking overtraining or injury, then the athlete may do so, although it is not recommended.
If the athlete is unable to complete the prescribed number of quality workouts each week, then the athlete should take these days off in order to complete the plan as designed.  
 
Please note, as with any physical activity, it is recommended that the athlete be free of injury and illness and receive a doctor’s clearance before embarking on any program. It is also recommended that athletes seek out professional advice on supplemental issues such as proper footwear, apparel, nutrition, etc.
 
Intensity:
Athletes can use this plan based off of perceived effort. An explanation of ranges and intensities are as follows:
 
HEART RATE INTENSITIES FOR WORKOUTS:
WORKOUT
INTENSITY
% OF MAX
EFFORT RANGE
LONG/MEDIUM LONG
MODERATE/ COMFORTABLE
74-84
GENERAL AEROBIC
MODERATE/ COMFORTABLE
70-81
RECOVERY
EASY
<76
REP PACE (1 MILE PACE)
VERY HARD
96+
LACTATE THRESHOLD/ TEMPO
PROGRESSION (10K PACE)
COMFORTABLY HARD
82-91
VO2 MAX / INTERVAL (5K PACE)
HARD
93-95