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"STAGED RACING MOUNTAIN RUNNING EVENT 3 DAYS": EXPERIENCED TRAINING PLAN FOR BODY & MIND - 20 WEEKS

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"STAGED RACING MOUNTAIN RUNNING EVENT 3 DAYS": EXPERIENCED TRAINING PLAN FOR BODY & MIND - 20 WEEKS

Author

Wild Seads Coaching

All plans by this Coach

Length

20 Weeks

Plan Description

RELEASE OF LIABILITY & CONTRACTUAL AGREEMENTS; PLEASE READ THE ATTACHED FULL TERMS AS YOU ARE WAIVING YOUR RIGHT TO SUE US. By purchasing this plan you agree to the FREEBIRD LIFE ONLINE LTD. DBA SARAH SEADS & WILD SEADS COACHING SERVICE AGREEMENTS listed at www.wildseads.com

*A note on RETURNS: All sales are final.
*Please note that this Training Plan is a self guided experience and does not include any 1:1 coaching or mentorship.
*Please be sure to consult your medical physician prior to beginning this or any new training plan.
*Please note this plan is not appropriate for you if you are living with a chronic medical condition, without receiving written consent by your Physician.

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*Note: 'hours/week' is not depicted as shown in the Training Plans description. The majority of the Training Plan is created using distance and Rate of Perceived Exertion and includes the ability to train using your Zones for HR and Pace. Please see the sample week to get a visual idea of what each week can look like in your Plan.

"STAGED RACING MOUNTAIN RUNNING EVENT 3 DAYS": EXPERIENCED TRAINING PLAN FOR BODY & MIND - 20 WEEKS
DAY 1: A 4.7km VERTICAL DAY
DAY 2: A 60km ULTRA MOUNTAIN RUNNING EVENT
DAY 3: A 23KM UNDULATING MOUNTAIN COURSE

If you are interested in learning to use your powerful mind AND train using mental and physical techniques body to achieve the greatest results that you possibly can then I am thrilled to get the chance to support you with this comprehensive day by day Training Plan for your mental and physical performance!

This Training Plan begins at 14kms and peaks with an event specific Back to Back to Back weekend training session that is guaranteed to get you ready to race in the event that is similar to the above listed targeted event distances. There are up to 5 scheduled run training sessions each week in this Training Plan and it is tailored to prepare athletes to meet the specific demands of a 3-day Stage Race Running Event that includes similar distances as the Golden Ultra (Day 1 4.7kms vertical, Day 2 57kms mountain ultra, Day 3 22kms undulating trail)

Build up to this Plans starting long run distance before beginning and if you are already ahead then you can maintain your current distance and 'dove-tail' into the plan anytime you like.


TRAINING PLAN INCLUDES
#1. 5 Weekly event specific Running workouts to increase your endurance, hill climbing and descending strength & muscular endurance, race pace, agility and technique.
#2. At least 20 Mental Training techniques to strengthen your Mind and boost your result!
#3. Weekly Resistance Training workouts designed to support your running goals.
#4. Specific Flexibility Training Program for Runners
(Videos, Descriptions & Tracking Sheets included):
#5. Video and Audio Physical Techniques to assist you in increasing your efficiency and decreasing your risk of injury while becoming a stronger and more resilient runner.
**KEY Visualization Exercise to overcome any perceived running related obstacles and allow you to create your Dream Running Experience
#6. 85+ page Continuously updated "Live" Running Manual. This detailed Training Manual is evolving and acts as a Live training resource to support all WILD SEADS COACHING athletes now and into perpetuity!

Happy Training!
xo
In Love,
Coach Sarah Seads
www.wildseads.com

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Training Plan Sample Week

Sample Workouts - Week 200
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Monday

Rest & Recovery Day Today

Rest01:00:00
Rest, recover and let your body and mind adapt to your training today. Spend 30-60+ minutes doing something that encourages recovery for you today- yoga, stretching, walking, easy cycling, tai chi, Pranayama, meditation, hot bath, sauna, passive therapy etc. Enjoy!
Details

Physical Training Audio: Releasing Tensions during your run

Other00:20:00
ohhhhhh yaaaahhhh....
Listen to the attached Audio Recording during your runs to learn simple tension releasing techniques!

Let's learn to let go of some tensions so that we can have EVEN more fun and free up some RAM to get the most out of your training run.  

Excess tensions use valuable energy that we could be using for forward momentum -and reach our goals with more joy, less exertion, less time and more fun!

During your run today, scan your body beginning with your entire head from the top...down through your face... your jaw… etc. As you scan, gently look for tensions that you feel don't really need to be there.

Each time you exhale, you can imagine these unneeded tensions leaving your body without effort...
Each time you inhale you can imagine relaxation flowing back into those areas.
Work your way down through your neck, shoulders, arms, hands, chest, belly, hips, and all the way to your toes. Releasing the excess tension with each out breathe. Just letting it go.
This will feel good! And you will notice (although it may seem counter intuitive) that your effort decreases and your ease increases at any given pace.
Details
Tuesday

Strength & Core Program Phase 1 Endurance

Strength01:00:00
Resistance Training for Running Phase 1 Endurance. See attachment for specific Strength Training Exercises.

Notes :
Warm up with 10-15 minutes of easy activity before you begin this program. Walking, light jogging, rowing machine etc. Align spine and set core: Neutral pelvis, core set, connect ribs to hips, shoulders open and tuck chin slightly.
Maintain correct form throughout exercise.
Details

Aerobic Base: 'Easy does it' pace or OFF

Run3.11 miStructured Workout
*RPE 1-3

Keep it easy, keep it light. Todays weekly base training run is designed to improve recovery, speed up adaptation to the training and prep your body/mind and spirit for those regular weekend long runs. Get out and have some fun, keeping the pace under your current 'Aerobic Base' intensity.

This training run should FEEL VERY EASY, and you should be able to breathe through your nose, while your mouth is closed at any point during these runs (as long as you aren't stuffed up!) as a little intensity test. Feels like a 1-3/10 Rate of Perceived Exertion or 'RPE'.

Include your ABC's skills after a gradual warm up today.
Details
Wednesday

'Over:Under' 3:2*3 Threshold on Treadmill or 'Steady State' outdoors

Run00:55:0042 TSSStructured Workout
You can do these workouts in one of 2 ways.
Do you have a treadmill? Set the incline to 1 or 2% grade and compete the 'over:under' intervals as listed.

B 🤗: Do you prefer to train outside? Complete this workout as 'Steady State' training instead of switching the pace. As it is tempting to decelerate below threshold without motivation in the form of treadmill belt pacing. So, what this means, is you will total up the accumulative minutes for each over:under repeat - ie 3mins over plus the 2 minutes under =5 times that by the required repeats and you have your total interval 'steady state' - run this at 7 or 8 RPE - basically you want to go AS FAR as you can in this total interval duration. It's fun! I recommend only using the over:under system on a tready fyi.

-Warm up 20 minutes & include 2-3 sets of ABCs and short accelerations in this period.
-After your warm up, you will push your pace to the top of your lactate AKA anaerobic threshold intensity. This means 8 out of 10 on the RPE.
-Next, when doing the repeats version you can reprieve down to 7/10 RPE. You are spending the entire interval time hovering just above and just below your Lactate Threshold pace.
-Complete indicated number of repeats. 
-Easy Cooldown effort to finish.

Have an awesome workout! You've got this!
Details
Thursday

Strength & Core Program Phase 1 Endurance

Strength01:00:00
Resistance Training for Running Phase 1 Endurance. See attachment for specific Strength Training Exercises.

Notes :
Warm up with 10-15 minutes of easy activity before you begin this program. Walking, light jogging, rowing machine etc. Align spine and set core: Neutral pelvis, core set, connect ribs to hips, shoulders open and tuck chin slightly.
Maintain correct form throughout exercise.
Details
Friday

Short Hill Repeats 2min up:4min down*5

Run01:05:0041 TSSStructured Workout
Run a course that has a hill (or stairs) with a moderate grade that you can run!

-Warm up Easy pace 15 minutes.
-Complete hill repeats as indicated with with double recovery time walking/jogging down.
-Technique focused hills- be light, smooth and easy on the body. Form trumps intensity- always.

Practice 4 'power points' aka 'the drives' during your climbs:
1. Push off with the back foot
2. Drive knee forward
3. Lead with the hip drive
4. Drive elbow back and down.
(see video!)

Choose one to work on for each hill repeat. Maintain 170-190 cadence throughout.
Cooldown easy pace for remaining distance/ time.
Details
Saturday

Endurance Run

Run10.56 miStructured Workout
*RPE 2-4
Begin with an easy 2km warm up.

Enjoy the adventure! Keep it interesting and fun by playing some key mindbody games:
1. Try cadence checking at various points during your run.
2. Look for things that YOU LIKE about what you are doing and thinking ... focus on the LIKE's and cycle back to preferred, enjoyment again should your mind wander to other things.

Be sure to slow down and walk or very easy jog for the last 10 minutes of todays training.

Notes on todays training intensity and adaptations:

THIS IS AEROBIC ENDURANCE TRAINING. Make sure it is 100% aerobic exertion for the time indicated in today's workout. No laboured breathing, burning or heavy legs. Be sure that you are working just below that point. Run on your own if need be and keep the cadence high and trek the climbs to stay in zone.


Aerobic Endurance training should FEEL EASY, and you should be able to breathe through your nose, while your mouth is closed at any point during these runs (as long as you aren't stuffed up!) as a little intensity test. Feels like a 2-4/10 Rate of Perceived Exertion or 'RPE'.

During these runs the body is undergoing an amazing transition: increasing capillary networks, improving the blood's oxygen carrying capacity, increasing mitochondrial activity (energy producing factories in our cells), improve fat utilization and much more.

Note: BE CONSERVATIVE! Run on your own and go slower/ trek the steeper climbs if you are unsure.
Details
Sunday

Easy 'B2B2B' run or cross train

Run4.97 miStructured Workout
*RPE 1-3 undulating terrain today.
B2B2B - Back to Back runs to train for your stage race!

Complete 10-15 second gradual acceleration strides sprinkled throughout the run as you feel inspired by the terrain! 4-6 max should do just fine. Weeeee feeling - NOT sprint training.

Cross Train the equivalent time (bike, kayak, hike, active yoga, swim etc) - choice.
Details

Monday Sample Workout Details

Other

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
01:25:00 01:40:00
Other x2
00:05:00 00:30:00
Day Off x2
00:13:00 01:00:00
Strength x1
01:07:00 01:00:00
Workouts Per Week Weekly Average Longest Workout
Run Run
01:25:00 01:40:00
Other Other
00:05:00 00:30:00
Rest Day Off
00:13:00 01:00:00
Strength Strength
01:07:00 01:00:00

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Sarah Seads - www.wildseads.com

Wild Seads MindBody Coaching

Hello and Welcome to my New Paradigm, MindBody Coaching Platform.

  • Mind - Mental Training including Subconscious Reprogramming, Self Hypnosis, Visualization ++. Learn to use your mind to harness the power of your mind.
  • Body - Physical Training including the use of kinaesthetic intuition in combination with traditional training to reach new levels of adaptation, recovery and performance.
  • Fun! In these training programs we will make the 'workout's' fun and inspiring.

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