tnf mountain athletics f running

5/27/2018 TNF Mountain Athletics f Running

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M O U N T A I N A T H L E T I C S

W O M E N S U L T R A R U N N I N G P R E S E A S O N T R A I N I N G P R O G R A M


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T H E N O R T H F A C E . C O M / M O U N T A I N A T H L E T I C S

TABLE OF CONTENTS

PROGRAM DESCRIPTION 4

EXERCISES 5

REQUIRED EQUIPMENT 6

COMMON QUESTIONS 7

TRAINING SESSIONS 8


W O M E N S U L T R A R U N N I N G P R E S E A S O N

T R A I N I N G P R O G R A M
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DISCLAIMER

Work hard to meet your goals, but be smart! Use your common sense. If, when training, you

feel unwell - stop exercising. Consider seeking medical treatment or take a step back in your

training program.

This program has been designed to prepare mountain athletes for their upcoming seasons.

We recommend that you work with a trainer to to learn form, pacing, and how to scale this

program specifically for you.

While it is possible to scale rounds, reps, weights in this program, you will likely miss out on

the intensity and have the potential of missing your goal.

It is very important that you do every exercise in the order and at an appropriate intensity for

you. Doing every exercise will improve your range of motion and help prevent injury during

your event.





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THIS 6-WEEK, 4 DAYS/WEEK, ACTIVITY-SPECIFIC TRAINING PROGRAM

IS DESIGNE D AS PRE-SEASON STRENGTH AND RUNN ING SPEED/

POWER FOR ULTRARUNNERS.

PROGRAM GOALS

Our goals with this program are threefold:

1. Strengthen your hips and legs for the miles and thousands of vertical feet youll log during

your ultra training and competition seasons.

2. Build your core and upper body strength without significant weight gain.

3. Increase your overall physical durability and injury resistance.

This program is built around two training principles: (1) Durability-Focused Strength Training,

(2) Progression.

DURABILITY FOCU SED STRENGTH TRAINING

This programs strength training is specifically designed to build an ultrarunners durability. The

running volume needed to train for ultramarathons can lead to strength imbalances and overuse

injuries. This training program limits running to short, fast intervals to build running speed andpower. The strength training focuses on hip, leg, core and upper body strength, as well as ankle

and knee durability. An example of your 4-day training session is as follows:

Monday Lower Body and Core Strength

Tuesday 400 Repeats

Wednesday Total Rest

Thursday Lower and Upper Body Strength

Friday 400m Repeats

PROGRESSIONThis program gets progressively harder as you proceed through it. Your fitness improves, the

training stimulus increases and your fitness improves some more. Over 6 weeks, youll be repeatin

the same exercises and same complexes, again and again, but with increasing volume and loading

Same thing, only harder.

PROGRAM DESCRIPTION





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This training program is built around these exercises:

1. Front Squat

A classic, simple barbell strength exercise. The front squat trains hip, leg and core strength.

Youll complete increasing rounds of 5x fronts squats as you proceed through the plan. Loading

prescribed as increase load each round until 5x is hard but doable.

Dont make increase load each round until 5x is hard but doable more complicated than it is.

For example, start with a set of five front squat reps using a barbell plus a 10# plate on each

side (65# total).

- If it was easy, add 20# or 30# for your next round.

- If it was moderately hard, add 10# for the next round.

- If you got all the reps, but the last 1-2 were hard but doable -

stay at that load for the next round.

- If you couldnt get 5 reps, drop 10# for the next round.

2. Walking Lunge

The walking lunge is another classic exercise thats super effective at training hip, leg, glute and

hamstring strength. During this program youll complete rounds of 5x walking lunges holding

kettlebells or dumbbells. 5x = 5x each leg, or 10x total. Loading prescribed as increase load

each round until 5x is hard but doable. Same procedure as above.

3. Hardrock Core Circuit

Four core-strengthening exercises are completed together to create the Hardrock Core Circuit. The

exercises target movements, not muscles. The exercises, and movement that each one targets, ar

listed below:

Exercise Movement

Weighted Sit Up Flexion

Kneeling Slasher Rotation

Front Bridge IsometricFace Down Back Extension Extension

4. Prisoner Circuit

This workout deploys three classic, simple bodyweight exercises to strengthen your upper body: (1

Pull Ups, (2) Push Ups, (3) Dips.

EXERCISES



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We understand upper body strength is not the focus of ultrarunning performance, however, having

an emaciated upper body is asking for injury. The Prisoner Circuit is designed to add strength and

durability without adding unnecessary mass and weight gain.

5. Four Square Drill

The Four Square Drill is a simple, low-level plyometric drill designed to increase foot, ankle,

and knee strength and durability. Youll get a steady diet of this drill during your strength session

warm ups.

Running Speed and Power

This program uses a repeating, 2-mile time trial and 400m repeats based on your most recent

2-mile completion time in order to improve running speed and power without undoing

running volume.

Included is a simple table that defines your 400m completion times based on your most recent

2-mile assessment. Depending upon the training session and where you are in the program, youl

run 8-12, 400m repeats during your running days.

The program is designed to be completed in any commercial gym that has a barbell and plates,

squat rack, dumbbells/kettlebells and a pull up bar.

A stopwatch with a repeating timer.

A track or other designated/mapped 400m distance for your 400m repeats.

How long should the training sessions take?

60-75 minutes.

What if I cant keep the Monday through Friday schedule?

Do not skip any sessions. Do your best to train 4-days per week keeping the sessions in the exact

order listed. The program is progressive and you should not skip around.

What if Ive never trained in a gym before?

This training program is going to be quite an adventure in athletic training for you! Our strength

training is built primarily around classic exercises. These are not complicated exercises, but they

can be awkward at first. If needed, you can seek exercise instruction from a local coach or person

trainer. You can also teach yourself these exercises by being patient, using lighter loads, and

sticking with it. Practice helps!

REQUIRED EQUIPMENT

COMMON QUESTIONS



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I dont want to gain weight. Wont lifting weights bulk me up?

The set/rep scheme in this training program is specifically designed to increase strength, without

significant weight gain. Every athlete is different, however, and some may gain a few pounds of

muscle mass. Chances are youll burn off this extra mass during your high volume, base building

period when you start your running training for the next season.

Should I be distance running during this program?

No. Use this pre-season program to train strength, speed and durability and also to give your body

and mind a break from high mileage running.

What about my diet?

Eating well does not take rocket science, it takes discipline. A proper diet can help speed recovery

from an injury. Here are our recommended diet guidelines:

6 days/week -Eat as much meat, vegetables, fruit, seeds and nuts as you

want - no restriction. Drink only water, coffee or tea. Do not eat bread, pasta,

or grain of any kind, no potatoes, corn or other starchy vegetables. No sugar,

candy, soda or alcohol.

1 day/week -Cheat. Eat/drink anything you want.





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T H E NOR T H F AC E.C OM /M O U N TA I NAT H LE TI CS




S E S S I O N 1 S E S S I O N 2 S E S S I O N 3 S E S S I O N 4 S E S S I O N 5

OBJECTIVE

Running Speed & Power

WARM UP

1 Round

Run 200m

10x Air Squats

10x Sit Ups

Run 200m

Stretch of your choice

TR A IN IN G

A. 4 Rounds

400m sprint @ interval pace

90 sec. Rest

After the 4th round, rest 5minutes (not 90 seconds)

B. 4 Rounds


90 sec. Rest

Comments:Interval pace =

your 400m finishing pace

based on your 2-mile running

assessment from SESSION 2.

OBJECTIVE

Lower & Upper Body Strength

WARM UP

3 Rounds

10x Air Squats

10x Push Ups

Four Square Drill


TR A IN IN G

A. 3 Rounds

5xWalking Lunges

Increase load each rounduntil 5x is hard but doable


B. 3 Rounds -

Prisoner Circuit

3x Pull Ups

5x Push Ups

7x Bench Dips

C. Stretch/foam roll

to cool down

OBJECTIVE

Recovery

TR A IN IN G

Total Rest

OBJECTIVE

2-Mile Assessment

WARM UP

1 Round

Run 400m

10x Air Squats

10x Sit Ups

Run 400m


TR A IN IN G

A. 1 Round

Run 2 miles for time

RECORD YOUR FINISH TIME

OBJECTIVE

Lower Body & Core Strength

WARM UP

3 Rounds

10x Air Squats

5xWalking Lunges

Four Square Drill


TR A IN IN G

A. 3 Rounds

5xFront Squat

increase load each rounduntil 5x is hard but doable


B. 3 Rounds -

Hardrock Core Circuit

10x Weighted Sit Ups@ 25# plate

5x Kneeling Slasherseach side @ 25# dumbbellor 12kg kettlebell

30 sec. Front Bridge

10x Face Down Back Extension


to cool down
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OBJECTIVE


WARM UP

1 Round

Run 200m

10x Air Squats

10x Sit Ups

Run 200m


TR A IN IN G

A. 4 Rounds


90 sec. Rest


B. 4 Rounds


90 sec. Rest

C. 4 Rounds


90 sec. Rest





OBJECTIVE


WARM UP

3 Rounds

10x Air Squats

10x Push Ups

Four Square Drill


TR A IN IN G

A. 4 Rounds

5xWalking Lunges



B. 4 Rounds -

Prisoner Circuit

3x Pull Ups

5x Push Ups

7x Bench Dips


to cool down

OBJECTIVE

Recovery

TR A IN IN G

Total Rest

OBJECTIVE


WARM UP

1 Round

Run 200m

10x Air Squats

10x Sit Ups

Run 200m


TR A IN IN G

A. 4 Rounds


90 sec. Rest


B. 4 Rounds


90 sec. Rest


C. 2 Rounds


90 sec. Rest





OBJECTIVE


WARM UP

3 Rounds

10x Air Squats

5xWalking Lunges

Four Square Drill


TR A IN IN G

A. 4 Rounds

5xFront Squat



B. 3 Rounds -







to cool down


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OBJECTIVE


WARM UP

1 Round

Run 200m

10x Air Squats

10x Sit Ups

Run 200m


TR A IN IN G

A. 4 Rounds


90 sec. Rest


B. 4 Rounds


90 sec. Rest




assessment from SESSION 12

OBJECTIVE


WARM UP

3 Rounds

10x Air Squats

10x Push Ups

Four Square Drill


TR A IN IN G

A. 5 Rounds

5xWalking Lunges



B. 5 Rounds -

Prisoner Circuit

3x Pull Ups

5x Push Ups

7x Bench Dips


to cool down

OBJECTIVE

Recovery

TR A IN IN G

Total Rest

OBJECTIVE

2-Mile Assessment

WARM UP

1 Round

Run 400m

10x Air Squats

10x Sit Ups

Run 400m


TR A IN IN G

1 Round


Comments:Record your finish

time and compare to SESSION 2.

OBJECTIVE


WARM UP

3 Rounds

10x Air Squats

5xWalking Lunges

Four Square Drill


TR A IN IN G

A. 5 Rounds

5xFront Squat



B. 4 Rounds -







to cool down


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S E S S I O N 16 S E S S I O N 17 S E S S I O N 18 S E S S I O N 19 S E S S I O N 2 0

OBJECTIVE


WARM UP

1 Round

Run 200m

10x Air Squats

10x Sit Ups

Run 200m


TR A IN IN G

A. 4 Rounds


90 sec. Rest


B. 4 Rounds


90 sec. Rest


C. 4 Rounds


90 sec. Rest





OBJECTIVE


WARM UP

3 Rounds

10x Air Squats

10x Push Ups

Four Square Drill


TR A IN IN G

A. 6 Rounds

5xWalking Lunges



B. 6 Rounds -

Prisoner Circuit

3x Pull Ups

5x Push Ups

7x Bench Dips


to cool down

OBJECTIVE

Recovery

TR A IN IN G

Total Rest

OBJECTIVE


WARM UP

1 Round

Run 200m

10x Air Squats

10x Sit Ups

Run 200m


TR A IN IN G

A. 4 Rounds


90 sec. Rest


B. 4 Rounds


90 sec. Rest


C. 2 Rounds


90 sec. Rest





OBJECTIVE


WARM UP

3 Rounds

10x Air Squats

5xWalking Lunges

Four Square Drill


TR A IN IN G

A. 6 Rounds

5xFront Squat



B. 4 Rounds -







to cool down


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OBJECTIVE


WARM UP

1 Round

Run 200m

10x Air Squats

10x Sit Ups

Run 200m


TR A IN IN G

A. 4 Rounds


90 sec. Rest


B. 4 Rounds


90 sec. Rest





OBJECTIVE


WARM UP

3 Rounds

10x Air Squats

10x Push Ups

Four Square Drill


TR A IN IN G

A. 6 Rounds

5xWalking Lunges



B. 7 Rounds -

Prisoner Circuit

3x Pull Ups

5x Push Ups

7x Bench Dips


to cool down

OBJECTIVE

Recovery

TR A IN IN G

Total Rest

OBJECTIVE

2-Mile Assessment

WARM UP

1 Round

Run 400m

10x Air Squats

10x Sit Ups

Run 400m


TR A IN IN G

1 Round


Comments:Record your finish

time and compare to SESSION

2 and 12.

OBJECTIVE


WARM UP

3 Rounds

10x Air Squats

5xWalking Lunges

Four Square Drill


TR A IN IN G

A. 6 Rounds

5xFront Squat



B. 5 Rounds -







to cool down


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S E S S I O N 2 6 S E S S I O N 27 S E S S I O N 28 S E S S I O N 29 S E S S I O N 30

OBJECTIVE


WARM UP

1 Round

Run 200m

10x Air Squats

10x Sit Ups

Run 200m


TR A IN IN G

A. 4 Rounds


90 sec. Rest


B. 4 Rounds


90 sec. Rest


C. 4 Rounds


90 sec. Rest





OBJECTIVE


WARM UP

3 Rounds

10x Air Squats

10x Push Ups

Four Square Drill


TR A IN IN G

A. 6 Rounds

5xWalking Lunges



B. 8 Rounds -

Prisoner Circuit

3x Pull Ups

5x Push Ups

7x Bench Dips


to cool down

OBJECTIVE

Recovery

TR A IN IN G

Total Rest

OBJECTIVE


WARM UP

1 Round

Run 200m

10x Air Squats

10x Sit Ups

Run 200m


TR A IN IN G

A. 4 Rounds


90 sec. Rest


B. 4 Rounds


90 sec. Rest


C. 2 Rounds


90 sec. Rest





OBJECTIVE


WARM UP

3 Rounds

10x Air Squats

5xWalking Lunges

Four Square Drill


TR A IN IN G

A. 6 Rounds

5x Front Squat



B. 5 Rounds -







to cool down


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2 - M I L E R U N I N T E R V A L P A C E T A B L E (T I M E S A R E I N M I N U T E : S E C O N D S )

2-MILE RUN

09:00 - 09:10

09:10 - 09:20

09:20 - 09:30

09:30 - 09:40

09:40 - 09:50

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10:00 - 10:10

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13:50 - 14:00

400M RUN PACE

09:00 - 09:10

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09:30 - 09:40

09:40 - 09:50

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10:00 - 10:10

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12:00 - 12:10

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13:50 - 14:00

2-MILE RUN

09:00 - 09:10

09:10 - 09:20

09:20 - 09:30

09:30 - 09:40

09:40 - 09:50

09:50 - 10:00

10:00 - 10:10

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12:50 - 13:00

13:00 - 13:10

13:10 - 13:20

13:20 - 13:30

13:30 - 13:40

13:40 - 13:50

13:50 - 14:00

400M RUN PACE

09:00 - 09:10

09:10 - 09:20

09:20 - 09:30

09:30 - 09:40

09:40 - 09:50

09:50 - 10:00

10:00 - 10:10

10:10 - 10:20

10:20 - 10:30

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10:40 - 10:50

10:50 - 11:00

11:00 - 11:10

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11:20 - 11:30

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12:00 - 12:10

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12:20 - 12:30

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13:00 - 13:10

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13:20 - 13:30

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13:50 - 14:00

2-MILE RUN

09:00 - 09:10

09:10 - 09:20

09:20 - 09:30

09:30 - 09:40

09:40 - 09:50

09:50 - 10:00

10:00 - 10:10

10:10 - 10:20

10:20 - 10:30

10:30 - 10:40

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10:50 - 11:00

11:00 - 11:10

11:10 - 11:20

11:20 - 11:30

11:30 - 11:40

11:40 - 11:50

11:50 - 12:00

12:00 - 12:10

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12:20 - 12:30

12:30 - 12:40

12:40 - 12:50

12:50 - 13:00

13:00 - 13:10

13:10 - 13:20

13:20 - 13:30

13:30 - 13:40

13:40 - 13:50

13:50 - 14:00

400M RUN PACE

09:00 - 09:10

09:10 - 09:20

09:20 - 09:30

09:30 - 09:40

09:40 - 09:50

09:50 - 10:00

10:00 - 10:10

10:10 - 10:20

10:20 - 10:30

10:30 - 10:40

10:40 - 10:50

10:50 - 11:00

11:00 - 11:10

11:10 - 11:20

11:20 - 11:30

11:30 - 11:40

11:40 - 11:50

11:50 - 12:00

12:00 - 12:10

12:10 - 12:20

12:20 - 12:30

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12:40 - 12:50

12:50 - 13:00

13:00 - 13:10

13:10 - 13:20

13:20 - 13:30

13:30 - 13:40

13:40 - 13:50

13:50 - 14:00

2-MILE RUN

09:00 - 09:10

09:10 - 09:20

09:20 - 09:30

09:30 - 09:40

09:40 - 09:50

09:50 - 10:00

10:00 - 10:10

10:10 - 10:20

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10:40 - 10:50

10:50 - 11:00

11:00 - 11:10

11:10 - 11:20

11:20 - 11:30

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11:50 - 12:00

12:00 - 12:10

12:10 - 12:20

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12:50 - 13:00

13:00 - 13:10

13:10 - 13:20

13:20 - 13:30

13:30 - 13:40

13:40 - 13:50

13:50 - 14:00

400M RUN PAC

09:00 - 09:10

09:10 - 09:20

09:20 - 09:30

09:30 - 09:40

09:40 - 09:50

09:50 - 10:00

10:00 - 10:10

10:10 - 10:20

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11:00 - 11:10

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