[dbromain]

Hey Scott, hope you’re doing well. First of all, I want to say thanks for all the amazing work you’ve done over the years. I’ve read and studied all your books and have seen a lot of improvement from it. So, thanks a million!

I’m currently setting up a 40-week plan for my A-race goal in 2025 and would like to start with around 16 weeks of base training. Around week 6 or 7, I’d like to introduce progressive and tempo runs every 10 to 14 days, but before that, I’d like to really focus on the basics: lots of aerobic running with some hill sprints and core work in between.

I’ve got one question, though. Usually I do all my aerobic runs in Z1 since I do not have ADS at this point. Currently the difference between AeT and AnT is 6% for me, and since I do around 1-2 intervals in Z3 or Z4 per week, I do all my base volume in Z1 or the recovery zone.

However (and here is finally the question), do you think it makes sense to focus on Z2 running and hiking during those first 6 weeks of base training and sprinkle in some recovery sessions? Or would you still continue doing Z1 work in this period?

Thanks for your time, really appreciate the help!

[Scott Johnston]

Thanks for the nice words. It is always good to hear that we are having an impact.

Sounds like you are thinking correctly about how best to structure your plan. One comment is to not get too wedded to the minutiae of the plan. Like don’t try to nail exact volumes or what you will be doing 8 Wednesdays from now.  Doing so may lock you in to something that isn’t working, may impose unreasonable expectations on yourself and may inhibit the needed flexibility.  I never plan concrete training for my athletes more than 2 weeks out and am open to changing the plan on short notice if the need arrises.

If your A race is more than 3-4 hours I would include Z2 training in the early base period.  It is an intensity that is very specific to ultra racing and will provide a good base for the Z3-4 stuff.  I like to do this during dedicated “tempo” session early min the build up.  Like 20min in Z2 during a 1 hour run. As we get close to the event I will put 60min in Z2 during a 3-4 hours run.

You’ll still want to be doing the bulk of your aerobic base maintenance work in Z1.  Just monitor fatigue and stay flexible.

Scott

[dbromain]

Thanks, Scott! Really appreciate the quick answer.

Yeah, I definitely have a tendency to get lost in the minutiae 😀

I’m not planning out all 40 weeks now, however. I’m currently just trying to get a grasp which intensities and workouts make sense in which phase and the Z1 and Z2 questions was always on my mind.

I do remember reading that you recommend ME (gym) training in the base phase, right? At least that’s currently my plan. After around 12 weeks of ME work, I’d focus on Z3 intensity the closer I get to the A race (which is an 80K ultra in the mountains) before I’d introduce back-to-back long runs in the specific weeks before the taper starts.

Hope this all makes sense. Thanks again and have a great day!

Stefan

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