TGR TRAINING

Training Plans Designed by Katia Kucher@d.BeFit

MSIG Ultra

MSIG Ultra Tai Po 18K Training Plan

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Cross Training Interval + 5K Run 10K Run 10K Run Hill Training+ 5K 12K Run Rest
Week 2 Cross Training Interval + 5K Run 12K Run 10K Run/10K Run/Strength Hill Training+ 5K 12K Run Rest
Week 3 Cross Training Interval + 6K Run 12K Run 10K Run/10K Run/Strength Hill Training+ 5K 15K Run Rest
Week 4 Cross Training 8K Run 15K Run 10K Run/10K Run/Strength Hill Training+ 6K 18K Run Rest
Week 5 Cross Training 8K Run 12K Run 10K Run/10K Run/Strength Hill Training+ 6K 18K Run Rest
Week 6 Cross Training Interval + 6K Run 10K Run 12K Run/10K Run/Strength Hill Training+ 5K 15K Run Rest
Week 7 Cross Training Interval + 5K Run 10K Run 10K Run/10K Run/Strength Hill Training+ 5K 12K Run Rest
Week 8 Cross Training 10K Run/Strength 8K Run 6K Run 4K Slow or Rest 18K Race! Recover

MSIG Ultra Tai Po 44K Training Plan

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Cross Training Interval + 6K Run 12K Run 10K Run Hill Training+ 6K 25K Run Rest
Week 2 Cross Training Interval + 6K Run 12K Run 10K Run/Strength Hill Training+ 6K 30K Run Rest
Week 3 Cross Training Interval + 8K Run 15K Run 10K Run/Strength Hill Training+ 6K 35K Run Rest
Week 4 Cross Training 12K Run 15K Run 10K Run/Strength Hill Training+ 6K 40K Run Rest
Week 5 Cross Training 10K Run 20K Run 10K Run/Strength Hill Training+ 7K 30K Run Rest
Week 6 Cross Training Interval + 8K Run 10K Run 12K Run/Strength Hill Training+ 6K 33K Run Rest
Week 7 Cross Training Interval + 6K Run 16K Run 10K Run/Strength Hill Training+ 7K 20K Run Rest
Week 8 Cross Training 10K Run/Strength 10K Run 6K Run 4K Slow or Rest 44K Race! Recover

MSIG Ultra Tai Po 75K Training Plan

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Cross Training Interval + 6K Run 20K Run 10K Run Hill Training+ 6K 25K Run Rest
Week 2 Cross Training Interval + 6K Run 20K Run 10K Run/Strength Hill Training+ 6K 30K Run Rest
Week 3 Cross Training Interval + 8K Run 22K Run 10K Run/Strength Hill Training+ 6K 35K Run Rest
Week 4 Cross Training 12K Run 25K Run 10K Run/Strength Hill Training+ 6K 40K Run Rest
Week 5 Cross Training 10K Run 15K Run 10K Run/Strength Hill Training+ 7K 30K Run Rest
Week 6 Cross Training Interval + 8K Run 20K Run 12K Run/Strength Hill Training+ 6K 45K Run Rest
Week 7 Cross Training Interval + 6K Run 25K Run 10K Run/Strength Hill Training+ 7K 30K Run Rest
Week 8 Cross Training 12K Run/Strength 10K Run 6K Run 4K Slow or Rest 75K Race! Recover

Notes

  • The MSIG Ultra Tai Po is a beautiful 75K course with 4,180m of elevation. You need to add some hill repeats and uphill, stair
    training sessions to make sure your body will be feeling strong and sustain the great race course.
  • During long-distance runs make sure you hydrate with electrolytes and plain water, fuel with carbohydrates 30-60g/hour
  • During the race, also fuel your body with fresh foods that your body will be happy with to support your digestive system, and avoid GI issues.
  • Your body relies on stored carbohydrates for energy, the use of glucose will keep your energy levels up.
  • For long-distance race, the body also relies on some protein to protect the muscles and provide energy.
  • The MSIG Ultra Tai Po provides high-quality, fresh foods at all the checkpoints, so you will have access to good race fueling.

 Training Tips

  1. Adjust your training plan according to your work and life schedule, and make sure you listen to your body.
  2. Cross Training should be strength and core workouts, or some swimming, cycling, walking.
  3. When training for your long run keep a slower pace to train for endurance and build up the muscles without too much impact like during fast runs.
  4. Build your core and muscle strength to be able to climb the uphill feeling strong.
  5. Include some interval training sessions when following a 8 week training plan to increase your aerobic speed to get stronger and faster and increase your
    VO2max.
  6. Do some uphill and downhill training to develop the proper muscle strength, ability, and equilibrium to avoid injuries and increase your strength.
  7. Get to know the course.
  8. For the Training Plan, listen to your body, how it feels, if too tired reduce the distance or elevation.
  9. Practice your nutrition, eating and drinking on your long runs.
  10. Pre-race, make sure you warm up, perform some dynamic stretches to warm up and activate your muscles.

Interval Training Options

  1. Strides 100m Fast pace-95%max speed with 45-60 secs recovery jog. Start with 4 strides and add 1 weekly, up to 8 strides.
  2. Interval 3-6 X 500m at a 5K pace or a bit faster
  3. Interval 3 X 1.5K at a 5K pace, with a 500m slow recovery jog

Hill Repeats

  1. 45m-90m up X 4-6 uphills with a slow jog downhill Options
  2. 1-3 mins 10% incline uphill X 3-5 with a slow jog down

For the interval and hill repeats sessions run half the kms to warm up and the other half kms as a recovery.

MSIG Summits

FTGR Summit 27K Training Plan

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Cross Training 10K Run 15K Run 8K Run Hill Training 18K Run Rest
Week 2 Cross Training 10K Run 15K Run 8K Run Hill Training 25K Run Rest
Week 3 Cross Training 10K Run 10K Run 8K Run Hill Training 20K Run Rest
Week 4 Cross Training 12K Run 12K Run 8K Run Hill Training 15K Run Rest
Week 5 Cross Training 10K Run 5K Run Rest 3K Run 27K Race Day! Recover

FTGR Summit 50K Training Plan

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Cross Training 10K Run 20K Run 10K Run Hill Training 34K Run Rest
Week 2 Cross Training 10K Run 20K Run 10K Run Hill Training 40K Run Rest
Week 3 Cross Training 10K Run 15K Run 10K Run Hill Training 30K Run Rest
Week 4 Cross Training 12K Run 10K Run 12K Run Hill Training 16K Run Rest
Week 5 Cross Training 10K Run 6K Run Rest 4K Run 50K Race Day! Recover

Notes

  • Cross Training can be strength and core workouts, swimming, cycling, walking
  • The Green Race Summit is a beautiful Lantau Island 50K Course with good elevation and beautiful scenery. The energetic system gets highly activated. Make sure you hydrate with electrolytes, and refuel your body with foods or running supplements that your body will be happy with. Your body relies on stored carbohydrates for energy, the use of glucose keep the energy levels up. protect the muscles and provide energy.

 Tips

  1. Build your core and muscle strength to be able to climb the uphill feeling strong.
  2. Include some speedwork when following a 8-12 week training plan to increase your aerobic speed to be a stronger, faster runner and increase your VO2max.
  3. Do some uphill and downhill training to develop the proper muscle strength, ability, and equilibrium to avoid injuries and increase your strength.
  4. Get to know the course.
  5. For the Training Plan, listen to your body, how it feels, if too tired reduce the distance or elevation.
  6. Practice your nutrition, eating and drinking on your long runs
  7. Pre-race, make sure you warm up, perform some dynamic stretches to warm up and activate your muscles
MSIG Immortals

5K : 3-Week Training Plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
T-19 : Cross Training T-18 : 5K Run T-17 : 3K Run T-16 : Rest T-15 : Hill Training T-14 : 6K Run T-13 : Rest
T-12 : Cross Training T-11 : 5K Run T-10 : 3K Run T-9 : Rest T-8 : Hill Training T-7 : 5K Run T-6 : Rest
T-5 : Cross Training T-4 : 3K Run T-3 : 4K Run T-2 : Rest T-1 : Rest Race Day! Rest

19K : 3-Week Training Plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
T-19 : Cross Training T-18 : 8K Run T-17 : 15K Run T-16 : 8K Run T-15 : Hill Training T-14 : 17K Run T-13 : Rest
T-12 : Cross Training T-11 : 8K Run T-10 : 13K Run T-9 : 8K Run T-8 : Hill Training T-7 : 19K Run T-6 : Rest
T-5 : Cross Training T-4 : 8K Run T-3 : 6K Run T-2 : 5K Run T-1 : Rest Race Day! Rest

34K : 3-Week Training Plan

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
T-19 : Cross Training T-18 : 10K Run T-17 : 16K Run T-16 : 8K Run T-15 : Hill Training T-14 : 34K Run T-13 : Rest
T-12 : Cross Training T-11 : 8K Run T-10 : 15K Run T-9 : 8K Run T-8 : Hill Training T-7 : 20K Run T-6 : Rest
T-5 : Cross Training T-4 : 10K Run T-3 : 5K Run T-2 : Rest T-1 : 3K Run Race Day! Rest
FTGR

FTGR Summit 27K Training Plan

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Cross Training 10K Run 15K Run 8K Run Hill Training 18K Run Rest
Week 2 Cross Training 10K Run 15K Run 8K Run Hill Training 25K Run Rest
Week 3 Cross Training 10K Run 10K Run 8K Run Hill Training 20K Run Rest
Week 4 Cross Training 12K Run 12K Run 8K Run Hill Training 15K Run Rest
Week 5 Cross Training 10K Run 5K Run Rest 3K Run 27K Race Day! Recover

FTGR Summit 50K Training Plan

Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1 Cross Training 10K Run 20K Run 10K Run Hill Training 34K Run Rest
Week 2 Cross Training 10K Run 20K Run 10K Run Hill Training 40K Run Rest
Week 3 Cross Training 10K Run 15K Run 10K Run Hill Training 30K Run Rest
Week 4 Cross Training 12K Run 10K Run 12K Run Hill Training 16K Run Rest
Week 5 Cross Training 10K Run 6K Run Rest 4K Run 50K Race Day! Recover

Notes

  • Cross Training can be strength and core workouts, swimming, cycling, walking
  • The Green Race Summit is a beautiful Lantau Island 50K Course with good elevation and beautiful scenery. The energetic system gets highly activated. Make sure you hydrate with electrolytes, and refuel your body with foods or running supplements that your body will be happy with. Your body relies on stored carbohydrates for energy, the use of glucose keep the energy levels up. protect the muscles and provide energy.

 Tips

  1. Build your core and muscle strength to be able to climb the uphill feeling strong.
  2. Include some speedwork when following a 8-12 week training plan to increase your aerobic speed to be a stronger, faster runner and increase your VO2max.
  3. Do some uphill and downhill training to develop the proper muscle strength, ability, and equilibrium to avoid injuries and increase your strength.
  4. Get to know the course.
  5. For the Training Plan, listen to your body, how it feels, if too tired reduce the distance or elevation.
  6. Practice your nutrition, eating and drinking on your long runs
  7. Pre-race, make sure you warm up, perform some dynamic stretches to warm up and activate your muscles

TGR Training Sessions

TGR TOP 10 TRAINING TIPS

1. Taking time to build a strong base and foundation will help you progress strongly and enjoy your first ultra-marathon.

2. Personalize a specific training plan and schedule: You want to make sure that you follow a proper training plan that you will be able to include in your work and life schedule.

3. Include cross training sessions: Now we know how important cross training is to increase our fitness level, core strength, running form, muscle strength in order to avoid injuries. To avoid muscle overuse, include some other type of cardio like cycling, swimming, elliptical trainer.

4. Include proper nutrition in your training plan: Eating a clean and healthy daily diet will make a big difference in your training. You also need to use your long runs to train for your race nutrition, so you can figure out a race-day nutrition plan

5. Know the course: If you have access to the course, make sure you do some training on the race course so that you get familiar with the terrain, and that your body gets used to it physically and mentally. If you don’t have access to the specific course, train on similar terrain (elevation, technical course).

6. Learn about pacing: How fast you run and push during the first half of an ultra-marathon will have a huge impact on how you will feel during the second half; more pain, fatigue and low energy

7. Walk the uphill: Running the uphill during training is a great way to increase your stamina and strength, but when running an ultra-marathon, it is very important to power hike the steep inclines up the hills to save energy for the rest of the race.

8. Find the right gear: Hydration pack, headlamp, shoes, clothing.

9. Schedule some recovery time: Recovery time has to be included in your training schedule. The more effort you put into your training, the more important it is to include some recovery days (slow and easy runs, more sleep, a day off).

10. GET OUT AND TRAIN WITH US!

KATIA’S WEEKLY TRAINING UPDATE

Pre-Race Meals and Timing

Eating the right meals, the day before and the morning of a race is crucial. Testing certain foods and meal timing before a long run should be part of your training plan. Physical and endurance [...]