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Hi, I’m hoping for some advice as to whether to adapt the first ultra plan by adding z4 30/30s. I am currently 5 weeks out from a trail half-marathon with approximately 1,500 feet of elevation. After completing the ME block, the plan shifted to one Z3 run on rolling terrain each week for the past few weeks. Looking at the final specific block, I have noticed that in coming weeks the plan includes two zone 3 sessions each week, one on rolling terrain and the other uphill specific. My goal event is not flat, but I do not think that my uphill speed will be the key to a good day out. I am relatively better at power hiking uphill than running at pace on flats and the uphills on the course will be short. I am currently doing the rolling z3 sessions on a treadmill, alternating between 1% and 5% gradient, which is allowing me to work on my running speed. To add to this, I was considering swapping the z3 uphill sessions with 30/30s as described in TFtUA. I know from Scott’s writings that z4 is not the preferred training zone for ultrarunning, but I wondered if it is more appropriate in this case given the shorter event. It’s also worth noting that my AeT running pace is roughly 10min/mile, therefore my z4 session would not be as intense or taxing when compared with a much faster individual. I also wondered if 30/30s would be useful to add more speed to my training because, as Scott often says, the heart is a slave to the muscles so presumably I need to develop the ability to engage more muscle fibers, at a higher effort level and to improve their fatigue resistance. Is there a case for an amateur such as myself training for sub-ultra distances to incorporate some z4 as well as zone 3? Would 30/30s be useful to add some more speed to my training or is this stimulus already achieved through hill sprints and longer strides (which are both in the plan)? If the advice is to include 30/30s, should I include these on rolling/flatish terrain or make them uphill specific?

In case useful for further background, my longer term aspirations lie in longer and more mountainous events. However, I identified my running pace as a key point for improvement after hearing Scott say that pace at AnT is a key predictor of success. I am not a competitive racer, rather someone seeking personal challenges on long and rugged courses. Would really appreciate any input on this and thank you as always for the great free content.

 

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