2, 3, 5 Treadmill Workout

20 Minute Warm Up @ 1%

2% for 2 mins @ 7mph
3% for 3 mins @ 7mph
5% for 5 mins @ 7mph
1 min recovery at 1% @ 7mph


2% for 2 mins @ 8mph
3% for 3 mins @ 8mph
5% for 5 mins @ 8mph
1 min recovery at 1% @ 8mph


2% for 2 mins @ 9mph
3% for 3 mins @ 9mph
5% for 5 mins @ 9mph

10 to 15 min recovery at 1% (Get your Hear Rate back down!)

Treadmill Workout (Three 12's)

Named Three 12's because there are 3 sets of 12 minute hill climbs!

15 to 20 min warm up

5mph @ 6% for 3 min
5mph @ 8% for 3 min
5mph @ 10% for 3 min
5mph @ 12% for 3 min

3 min at 6mph @ 2%

6mph @ 4% for 3 min
6mph @ 6% for 3 min
6mph @ 8% for 3 min
6mph @ 10% for 3 min

3 min at 6mph @ 5%

7mph @ 2% for 3 min
7mph @ 4% for 3 min
7mph @ 6% for 3 min
7mph @ 8% for 3 min

5 min at 7mph @ 4%

15 to 20 min cool down

Enjoy!

Testimonial - Doug Bell

Thanks to Vince Rucci and his expert coaching, I was able to successfully finish my first 100-mile trail race, the Burning River 100, this summer.  While the training and work involved in preparing for an ultra is certainly hard, Vince made it easier through his willingness to work within my ability and schedule.  He pushed when necessary because he knows what it takes, but he never lost sight of the fact that I'm a back-of-the-packer with a family who runs my own business, with all the limitations that creates.  Vince has run every trail race in Ohio, and his knowledge of what to expect helped me prepare with confidence.  In addition, besides the physical aspect of ultras, Vince advised on the nutritional and mental side as well, which is just as important to a successful finish.  I would highly recommend Vince's services to anyone interested in pursuing ultras--he is a first-rate coach and a first-rate person. 

Testimonial - Karey Reese

     My name is Karey Reese. I'm a 58-year-old male.  I live in Grove City, Ohio, and I am an ultra trail runner. I started running in February 2008 at age 55.  I trained for and ran the Columbus Marathon that fall. I thought that would be the longest event I would ever accomplish. I was introduced to trail running in 2009 and after my first trail run, I knew trail running was my preference.  I completed three 50Ks and one 53.4-mile run in ’09. Brandon Huff, an accomplished ultra trail runner, asked me to pace him in the Burning River 100 mile ultra.  I gladly accepted the offer.  While running with Brandon, I decided I would like to attempt to run the BR 100 ultra the following year, in 2010.  Unfortunately, I had an injury that kept me from entering the BR 100. By January 2011 I had fully recovered, and decided this was the year to fulfill my dream and run the BR 100. I knew I would need help to prepare for a 100 miler.
I contacted Vince Rucci, a well-known ultra runner and owner of Vertical Running store in Hudson, Ohio, about being my coach and trainer.  Vince gladly accepted the role and began preparing a running schedule that would take me from January through the BR 100 in July.  We corresponded thru e-mail and by phone.  Vince insisted that I call him if I had any questions or concerns about my training.  I had several phone conversations with Vince, and he was very easy to talk with and very receptive to my inquiries.  Our conversations always resolved any questions or concerns I had at that time.  
The plan was well thought out and designed.  It included several races that I should run in preparation for the BR 100.  I followed the training schedule as closely as I could.  I may have missed  three or four of the short runs during the week throughout the entire schedule, but never a long weekend run. I totally believe in the long weekend runs.  The last race I ran prior to BR 100 was the Mohican 50 miler.  I ran it very strong and had energy left at the end.  I know the training prior to Mohican strongly contributed to the way I felt at the finish line. I went on to run the BR 100, but, unfortunately, my thighs gave out and I got hypothermia at mile 58.3 and had to drop.  I was not unhappy; I knew the training and prep did not contribute to my DNF.  I talked with Vince the next day and he asked me if I planed on running another 100 miler.  I said I would like to, thinking to myself, “Maybe BR 100 next year.” He responded by telling me to do Oil Creek 100, which is 10 weeks after Burning River.  He convinced me that now was the time, that I was in the best shape ever to do a 100 miler, and that I should not wait until next year and have to start training all over again after taking time off for recovery.  “REDEMPTION,” said Vince. At that point I could not get up or down stairs. I did not think I would be able to recover in 10 weeks, but I signed up for OC 100 anyway.  Vince put together another training plan to get me to OC 100.  To my surprise, I did recover, and began training eight weeks prior to OC 100, not missing a single training run.  Redemption was on my mind and Redemption it was.  I finished the OC 100 in 31:34:25 and received my first 100-mile belt buckle.
     There is no doubt that any runner who is going to run his or her first 100 miler should acquire a coach/trainer.  I am truly convinced that having Vince as my coach/trainer made it possible for me to complete my first 100 miler and obtain my first belt buckle. Many thank-you’s go to Vince for helping me attain my goal.

Testimonial - Mike Ash

On December 26, 2010 I decided to take on the challenge of running Burning River 100. I picked this challenge for allot of different reasons. One it is basically in my back yard, second the course isn't as hard as Mohican but most of all I knew Vince Rucci played a big part of it. I followed up on some of Vince's accomplishments and was impressed, so I asked if he would coach me all the way to the finish, and he gladly accepted. 32 weeks later I crossed the finish in under 30 hrs. The amazing part is he tailored my training program that fit my work and family time which made it very enjoyable. Any Ultra runner who wants to take the plunge and run there first Ultra 100 I highly recommend Vince as your training coach. As long as you follow his plan and don't cheat your self on training days, you will make it.  Thanks Vince

Testimonial - Todd Humenansky

I have been working with Vince for about 18 months now.  In that time I have run two marathons – the first and second that I’ve ever run, and in the second one, I ended up finishing 15 minutes faster than the first.  Also during this time, I have run three half marathons (all PR’s and each one faster than the last). In addition,  I have run a number of 10 milers, 15K’s and 5K’s setting PR’s along the way, and in one case lowering my 5K PR by over 1 minute while at the same time, winning my age group.  I guess what I am trying to say is that if you want to run faster, further, and more efficiently, you should talk to Vince.  Chances are Vince has a plan for you that is flexible, fun, and will help you reach your goals.  So thanks, Vince.  I appreciate all of your help and support.

Testimonial - Joe Kalmar

I wanted to thank you for all the accomplishments that your training has given me over the past year. Not only did you get me to Boston in April, ran my best marathon PR in Columbus in October; but when it came to training for the Bigfoot 50K (my first 50K), your combination of cross training, hill workouts and daily trail running prepared me for what I couldn’t do on my own, a 6:30:48 finish. I couldn’t be happier!! I so look forward to the next 6 months of your training for the Burning River 100.

As always, Thank you so much.

Merry Christmas Vince,

Joe Kalmar

Testimonial - Gabe Pszonowsky

"Don't let Vince's intensity put you off. He is very approachable, and willing to work with athletes and aspiring athletes of all levels.

That intensity only helps his clients!

I worked with Vince to train for my first 50k race. To say that I am very busy is an understatement, but Vince helped me build a very manageable training plan that juggled several fitness goals and worked around my schedule. His guidance got me to the finish line, and I have been seeing consistent improvement at all distances since I started working with him."

Groundhog Fall 50K - 2010

Final time of 3hrs 53mins gave me a PR for a trail 50K!!! Back to training and looking forward to a fast fall marathon. Results from the Groundhog Fall 50K can be found at: http://www.runpunxsyrun.org/

Testimonial - Kate Koewler

After a couple years of being a novice trail runner without any race experience I decided to get serious and see how far I could push myself with the help of a running coach.

Vince created a running program customized to fit my limited free time and was able to make last minute changes and adjustments in order to make the most of my running workouts.

In addition, he was readily available to give advice on all aspects of my training including nutrition, equipment and cross-training. He has always been quick to respond to any of my questions or concerns.

Only with Vince’s help, I was able to achieve my goal of completing a 50k a full 3 months ahead of our original schedule. Thanks to Vince’s planning and advice I felt great and ready to hit the trails even harder.

Kate Koewler