Mac Mac Ultra - 46km 13-Week Program - Training Paces and Weekly Schedule

Sep 28, 2026

Uploaded by Marglet

Mac Mac Ultra 46km offers a 13-week run preparation plan built around disciplined pacing. It emphasizes staying consistent before the final 12–13 weeks, keeping easy runs truly easy while running hard sessions at prescribed effort. The plan includes options for strength and cross training, plus walking practice during long runs for race-day confidence. Guided pace targets cover recovery, easy, long run, hill repeats, 1-minute repeats, and a time trial, followed by a final taper approach that favors arriving fresh rather than overtrained.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages3

Reading Time8 min

AccessFree to download

Training Guidance

Session Pacing Targets

Weekly Schedule (13 Weeks)

MAC MAC ULTRA 46km 13 week program You need to be coming off a decent base of training and running consistently before using this program for the final 12-13 weeks of preparation. Be sure to keep your easy runs very easy and your hard runs hard. You can incorporate strength and cross training days into this program. You can incorporate walking into your long runs as you will be using this on race day and so it is important to practice this. Guided training paces: (*note these are as a guide for finishers and will vary) Recovery: 6:15-7:30 Easy: 6:05-7:00 Longrun: 5:45-6:45 Hill repeats: 5:30-6:05 1min repeats: 4:40-5:02 Time Trial: 27:20-27:40 Remember that less is more and its better to arrive on race day a little undercooked but fresh as opposed to over trained! Enjoy the training!! Sport Science Unit, Sport Exercise Medicine Lifestyle Institute (SEMLI) 012 484 1711 [shona.hendricks@semli.co.za](shona.hendricks@semli.co.za) | | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY | SUNDAY | | --- | --- | --- | --- | --- | --- | --- | --- | | 25 Feb | 45 min rec run | REST | 20 min easy
5 x 2 min hills
(recover easy down hill) 15 min easy | 1hr20 easy | REST / Cross training | 2hr Long run | 1hr Long run | | 4 March | 45 min rec run | REST | 20 min easy
6 x 2 min hills
(recover easy down hill) 15 min easy | 1hr25 easy | REST / Cross training | 2hr15 Long run | 1hr Long run | | 11 March | 45 min rec run | REST | 20 min easy
8 x 2 min hills
(recover easy down hill) 15 min easy | 1hr30 easy | REST / Cross training | 2hr30 Long run | 1hr long | | 18 March | 45 min rec run | Warm up Time trial 5km Cool down | REST | 1hr easy | REST / Cross training | 2hr Long run | REST | | 25 March | 45 min rec run | REST | 15 min easy
4 x 1km
1 min rest
10 min easy | 1hr30 easy | REST / Cross training | 2hr30 Long run | 1hr30 Long run | | 1 April | 45 min rec run | REST | 15 min easy 5 x 1km
1 min rest 10 min easy | 1hr40 easy | REST / Cross training | 3hr15 Long run | 1hr30 Long run | | 8 April | 45 min rec run | REST | 15 min easy 6 x 1km | 1hr40 easy | REST / Cross training | 3hr30 Long run | 2hr Long run | | | | | 1 min rest 10 min easy | | | | | | --- | --- | --- | --- | --- | --- | --- | --- | | 15 April | 45 min rec run | REST | Warm up Time trial 5km Cool down | 1hr Easy | REST / Cross training | 2hr long run | 1hr easy | | 22 April | 45 min rec run | REST | 20 min easy
6 x 2 min hills
(recover easy down hill) 15 min easy | 1hr40 easy | REST / Cross training | 3hr15 long run | 1hr long run | | 29 April | 45 min rec run | REST | 20 min easy
6 x 2 min hills
(recover easy down hill) 15 min easy | 1hr40 easy | REST / Cross training | 4hr long run | 1hr15 long run | | 6 May | 45 min rec run | REST | 20 min easy
6 x 2 min hills
(recover easy down hill) 15 min easy | 1hr40 easy | REST / Cross training | 3hr long run | 1hr long run | | 13 May | 45 min rec run | REST | Warm up Time trial 5km Cool down | 1hr10 easy | REST / Cross training | 1hr long run | REST | | 20 May | 20 min easy | REST | 20 min easy | REST | 10 min Recovery | RACE DAY! Trust your
training and enjoy the day! | |

FAQs

What training pacing principles does the plan require?

Keep easy runs very easy and hard runs hard. Use the guided training paces as targets, noting they vary for finishers.

What types of workouts are included in the 13-week plan?

The schedule includes recovery runs, easy runs, long runs, hill repeats, 1-minute repeats, a time trial, and optional strength/cross training days.

How should long runs be practiced for race day?

Incorporate walking into long runs because walking may be needed on race day; practice it during the program.

Sep 28, 2026

Uploaded by Marglet