Program Latihan Ultra Marathon Gn Slamet 50K

PHASE FUNCTION

19 JAN – 19 FEB

Monday
Dynamic Rest: cross train 45’-60’ (renang/bersepeda)
Massage

Tuesday
30’ easy pace run (2x)
Super Saiyan
Lower Body Tuning Madzbar

Wednesday
20’ easy pace run
Interval run (5x400m) => dipilih beda minggu
Hill repeat (10x 15”) => dipilih beda minggu
30’ easy pace run

Flexibility + mobility, Animal Flow è bisa juga yoga

Thursday
30’ easy pace run (2x)
Iron strength

Friday
30’ easy pace run (2x)
Upper body Madbar+ massage

Saturday
30’ easy pace run (2x)
Spartan training
Skill latihan/ drilling trail run

Sunday
Long run 2 jam

PHASE FITNESS – FEBRUARI

20 FEB – 19 MARET

Monday:
Dynamic Rest: cross train 45’-60’ (renang/bersepeda)
Massage

Tuesday:
30’ easy pace run (2x)

TNF drill
Super saiyan

Wednesday:
Morning:
Tempo run 60’
Evening:
Leg days: Squat, heel raises, bridges

Thursday:

Morning:
20’ easy pace run
8 rounds of:
10 burpees+ 100m run as fast as possible.
Rest interval: 100m walk

Evening:

30’ easy pace run
Iron Strength (standard)

Friday:
30’ easy pace run (2x)

TNF drills
Animal flow

Saturday
30’ easy pace run (2x)
Spartan training
Skill latihan/ Drilling trail run

Sunday
Long Run 3 jam atau disesuaikan dengan target masing2, simulasi pace race dan nutrisi
Evaluation

PHASE PERFORMANCE

20 MARET – 10 APRIL

Monday:
Dynamic Rest: cross train 45’-60’ (renang/bersepeda)
Massage

Tuesday:
30’ easy pace run (2x)

TNF Drills
Super saiyan

Wednesday:
30’ easy pace run (2x)

Plyometrics drills
Single leg step jump to 3 directions, high jumps, mountain climbers, side steps

Thursday:
Morning:
20’ easy pace run

8 rounds of:
10 burpees+ 10”-20” run up hill as fast as possible.
Rest interval: walk down
Evening:

30’ easy pace run
Iron Strength (maximum)

Friday:
30’ easy pace run (2x)

TNF drills
Animal flow

Saturday
30’ easy pace run (2x)
Spartan training
Skill latihan/ Drilling trail run

Sunday
Long Run 3 jam atau disesuaikan dengan target masing2, simulasi pace race dan nutrisi
Evaluation