Difference between revisions of "Ultramarathon Training Plans-table"

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{| class="wikitable sortable"
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{| class="wikitable sortable" style="margin-left: auto; margin-right: auto; border: none;"
 
! Plan <!-- __sort__ -->
 
! Plan <!-- __sort__ -->
 
! Distance
 
! Distance
Line 12: Line 12:
 
! Notes
 
! Notes
 
|-
 
|-
−
| [http://www.amazon.com/Ultra-Marathon-Training-Wolfgang-Olbrich/dp/1841263621 Wolfgang's] 24 hour Plan
+
| [http://www.amazon.com/Running-Your-First-Ultra-Customizable/dp/1624141420 Run Your First Ultra]
 +
| data-sort-value="100"|100 Miles
 +
| data-sort-value="62"|50 Mile or 100K Race
 +
| data-sort-value="57"|45 + 12 miles
 +
| 100 miles
 +
| 48
 +
| 5-6
 +
| Yes
 +
| Distance
 +
| Detailed plan giving daily runs
 +
| See Below
 +
|-
 +
| [http://www.amazon.com/Ultra-Marathon-Training-Wolfgang-Olbrich/dp/1841263621 Wolfgang's]24 hour Plan
 
| data-sort-value="101"|24 Hours
 
| data-sort-value="101"|24 Hours
 
| data-sort-value="37"|37 miles
 
| data-sort-value="37"|37 miles
Line 24: Line 36:
 
| Prerequisite of sub 10hr 100K race, 2 week taper
 
| Prerequisite of sub 10hr 100K race, 2 week taper
 
|-
 
|-
−
| [http://www.amazon.com/Ultra-Marathon-Training-Wolfgang-Olbrich/dp/1841263621 Wolfgang's] Western States 100 Mile Plan
+
| [http://www.amazon.com/Ultra-Marathon-Training-Wolfgang-Olbrich/dp/1841263621 Wolfgang's]Western States 100 Mile Plan
 
| data-sort-value="100"|100 Miles
 
| data-sort-value="100"|100 Miles
 
| data-sort-value="37"|37 miles
 
| data-sort-value="37"|37 miles
Line 36: Line 48:
 
| Prerequisite of sub 10hr 100K race, 2 week taper
 
| Prerequisite of sub 10hr 100K race, 2 week taper
 
|-
 
|-
−
| [http://www.amazon.com/Relentless-Forward-Progress-Running-Ultramarathons/dp/1891369903 Relentless Forward Progress] 100 miles on 50 MPW
+
| [http://www.amazon.com/Relentless-Forward-Progress-Running-Ultramarathons/dp/1891369903 Relentless Forward Progress]100 miles on 50 MPW
 
| data-sort-value="100"|100 Miles
 
| data-sort-value="100"|100 Miles
 
| data-sort-value="50"|50 miles
 
| data-sort-value="50"|50 miles
Line 48: Line 60:
 
| See Below
 
| See Below
 
|-
 
|-
−
| [http://www.amazon.com/Relentless-Forward-Progress-Running-Ultramarathons/dp/1891369903 Relentless Forward Progress] 100 miles on 70 MPW
+
| [http://www.amazon.com/Relentless-Forward-Progress-Running-Ultramarathons/dp/1891369903 Relentless Forward Progress]100 miles on 70 MPW
 
| data-sort-value="100"|100 Miles
 
| data-sort-value="100"|100 Miles
 
| data-sort-value="50"|50 miles
 
| data-sort-value="50"|50 miles
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| See Below
 
| See Below
 
|-
 
|-
−
| [http://www.trailrunevents.com/ul/schedule-100m.asp Ultraladies 100 Mile Plan]
+
| [https://www.ultraladies.com/free-training-plans.html Ultra Ladies 100 Mile Plan]
 
| data-sort-value="100"|100 Miles
 
| data-sort-value="100"|100 Miles
 
| data-sort-value="30"|30 miles
 
| data-sort-value="30"|30 miles
Line 96: Line 108:
 
| No details on paces for training runs, just distance
 
| No details on paces for training runs, just distance
 
|-
 
|-
−
| [http://www.amazon.com/Koerners-Field-Guide-Ultrarunning-Ultramarathon/dp/1937715221 Hal Koerner's 100 Mile Plan]  
+
| [http://www.amazon.com/Koerners-Field-Guide-Ultrarunning-Ultramarathon/dp/1937715221 Hal Koerner's 100 Mile Plan]
 
| data-sort-value="100"|100 Mile
 
| data-sort-value="100"|100 Mile
 
| data-sort-value="35"|35 miles
 
| data-sort-value="35"|35 miles
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| See below for caveats
 
| See below for caveats
 
|-
 
|-
−
| [http://www.amazon.com/Ultra-Marathon-Training-Wolfgang-Olbrich/dp/1841263621 Wolfgang's] sub-11hr 100Km Plan
+
| [http://www.amazon.com/Ultra-Marathon-Training-Wolfgang-Olbrich/dp/1841263621 Wolfgang's]sub-11hr 100Km Plan
 
| data-sort-value="62"|100K
 
| data-sort-value="62"|100K
 
| data-sort-value="31"|31 miles
 
| data-sort-value="31"|31 miles
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| Prerequisite of 3:44 marathon, 2 week taper
 
| Prerequisite of 3:44 marathon, 2 week taper
 
|-
 
|-
−
| [http://www.amazon.com/Ultra-Marathon-Training-Wolfgang-Olbrich/dp/1841263621 Wolfgang's] sub-10hr 100Km Plan
+
| [http://www.amazon.com/Ultra-Marathon-Training-Wolfgang-Olbrich/dp/1841263621 Wolfgang's]sub-10hr 100Km Plan
 
| data-sort-value="62"|100K
 
| data-sort-value="62"|100K
 
| data-sort-value="37"|37 miles
 
| data-sort-value="37"|37 miles
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| Prerequisite of 3:29 marathon, 2 week taper
 
| Prerequisite of 3:29 marathon, 2 week taper
 
|-
 
|-
−
| [http://www.amazon.com/Relentless-Forward-Progress-Running-Ultramarathons/dp/1891369903 Relentless Forward Progress] 40 miles to 100K on 50 MPW
+
| [http://www.amazon.com/Relentless-Forward-Progress-Running-Ultramarathons/dp/1891369903 Relentless Forward Progress]40 miles to 100K on 50 MPW
 
| data-sort-value="62"|40 miles to 100K
 
| data-sort-value="62"|40 miles to 100K
 
| data-sort-value="31"|31 miles
 
| data-sort-value="31"|31 miles
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| See Below
 
| See Below
 
|-
 
|-
−
| [http://www.amazon.com/Relentless-Forward-Progress-Running-Ultramarathons/dp/1891369903 Relentless Forward Progress] 40 miles to 100K on 70 MPW
+
| [http://www.amazon.com/Relentless-Forward-Progress-Running-Ultramarathons/dp/1891369903 Relentless Forward Progress]40 miles to 100K on 70 MPW
 
| data-sort-value="62"|40 miles to 100K
 
| data-sort-value="62"|40 miles to 100K
 
| data-sort-value="31"|31 miles
 
| data-sort-value="31"|31 miles
Line 156: Line 168:
 
| See Below
 
| See Below
 
|-
 
|-
−
| [http://www.amazon.com/Koerners-Field-Guide-Ultrarunning-Ultramarathon/dp/1937715221 Hal Koerner's 50 Mile to 100K Plan]  
+
| [http://www.amazon.com/Koerners-Field-Guide-Ultrarunning-Ultramarathon/dp/1937715221 Hal Koerner's 50 Mile to 100K Plan]
 
| data-sort-value="62"|50 miles to 100K
 
| data-sort-value="62"|50 miles to 100K
 
| data-sort-value="30"|30 miles
 
| data-sort-value="30"|30 miles
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| No details on paces for training runs, just time
 
| No details on paces for training runs, just time
 
|-
 
|-
−
| [http://www.trailrunevents.com/ul/schedule-50m.asp Ultraladies 50 Mile Plan]
+
| [http://www.amazon.com/Running-Your-First-Ultra-Customizable/dp/1624141420 Run Your First Ultra]
 +
| data-sort-value="50"|50 Miles
 +
| data-sort-value="31"|31 miles
 +
| data-sort-value="45"|30 + 15 miles
 +
| 80 miles
 +
| 24
 +
| 5-6
 +
| Yes
 +
| Distance
 +
| Detailed plan giving daily runs
 +
| See Below
 +
|-
 +
| [https://www.ultraladies.com/free-training-plans.html Ultra Ladies 50 Mile Plan]
 
| data-sort-value="50"|50 Mile
 
| data-sort-value="50"|50 Mile
 
| data-sort-value="28"|28 miles
 
| data-sort-value="28"|28 miles
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| Some indication paces
 
| Some indication paces
 
|-
 
|-
−
| [http://www.amazon.com/Ultra-Marathon-Training-Wolfgang-Olbrich/dp/1841263621 Wolfgang's] 50Km Entry Plan
+
| [http://www.amazon.com/Running-Your-First-Ultra-Customizable/dp/1624141420 Run Your First Ultra]
 +
| data-sort-value="31"|50K
 +
| data-sort-value="22"|22 miles
 +
| data-sort-value="34"|12 + 22 miles
 +
| 56 miles
 +
| 24
 +
| 5-6
 +
| Yes
 +
| Distance
 +
| Detailed plan giving daily runs
 +
| See Below
 +
|-
 +
| [http://www.amazon.com/Ultra-Marathon-Training-Wolfgang-Olbrich/dp/1841263621 Wolfgang's]50Km Entry Plan
 
| data-sort-value="31"|50K
 
| data-sort-value="31"|50K
 
| data-sort-value="26"|26 miles
 
| data-sort-value="26"|26 miles
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| Prerequisite of 5hr marathon, 2 week taper
 
| Prerequisite of 5hr marathon, 2 week taper
 
|-
 
|-
−
| [http://www.amazon.com/Ultra-Marathon-Training-Wolfgang-Olbrich/dp/1841263621 Wolfgang's] Sub-5 hour 50Km Plan
+
| [http://www.amazon.com/Ultra-Marathon-Training-Wolfgang-Olbrich/dp/1841263621 Wolfgang's]Sub-5 hour 50Km Plan
 
| data-sort-value="31"|50K
 
| data-sort-value="31"|50K
 
| data-sort-value="26"|26 miles
 
| data-sort-value="26"|26 miles
Line 241: Line 277:
 
| Prerequisite of 4hr marathon, 2 week taper
 
| Prerequisite of 4hr marathon, 2 week taper
 
|-
 
|-
−
| [http://www.amazon.com/Ultra-Marathon-Training-Wolfgang-Olbrich/dp/1841263621 Wolfgang's] Sub-4:30 hour 50Km Plan
+
| [http://www.amazon.com/Ultra-Marathon-Training-Wolfgang-Olbrich/dp/1841263621 Wolfgang's]Sub-4:30 hour 50Km Plan
 
| data-sort-value="31"|50K
 
| data-sort-value="31"|50K
 
| data-sort-value="26"|26 miles
 
| data-sort-value="26"|26 miles
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| Prerequisite of 3:30 marathon, 2 week taper
 
| Prerequisite of 3:30 marathon, 2 week taper
 
|-
 
|-
−
| [http://www.amazon.com/Ultra-Marathon-Training-Wolfgang-Olbrich/dp/1841263621 Wolfgang's] Sub-4 hour 50Km Plan
+
| [http://www.amazon.com/Ultra-Marathon-Training-Wolfgang-Olbrich/dp/1841263621 Wolfgang's]Sub-4 hour 50Km Plan
 
| data-sort-value="31"|50K
 
| data-sort-value="31"|50K
 
| data-sort-value="26"|26 miles
 
| data-sort-value="26"|26 miles
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| Prerequisite of 3:15 marathon, 2 week taper, some speedwork on long runs
 
| Prerequisite of 3:15 marathon, 2 week taper, some speedwork on long runs
 
|-
 
|-
−
| [http://www.amazon.com/Relentless-Forward-Progress-Running-Ultramarathons/dp/1891369903 Relentless Forward Progress] 50K on 50 MPW
+
| [http://www.amazon.com/Relentless-Forward-Progress-Running-Ultramarathons/dp/1891369903 Relentless Forward Progress]50K on 50 MPW
 
| data-sort-value="31"|50K
 
| data-sort-value="31"|50K
 
| data-sort-value="26"|26 miles
 
| data-sort-value="26"|26 miles
Line 277: Line 313:
 
| See Below
 
| See Below
 
|-
 
|-
−
| [http://www.amazon.com/Relentless-Forward-Progress-Running-Ultramarathons/dp/1891369903 Relentless Forward Progress] 50K on 70 MPW
+
| [http://www.amazon.com/Relentless-Forward-Progress-Running-Ultramarathons/dp/1891369903 Relentless Forward Progress]50K on 70 MPW
 
| data-sort-value="31"|50K
 
| data-sort-value="31"|50K
 
| data-sort-value="26"|26 miles
 
| data-sort-value="26"|26 miles
Line 301: Line 337:
 
| Specifies each run, with some indication pace, but no other advice.
 
| Specifies each run, with some indication pace, but no other advice.
 
|-
 
|-
−
| [http://www.trailrunevents.com/ul/schedule-50k.asp Ultraladies 50K Plan]
+
| [https://www.ultraladies.com/free-training-plans.html Ultra Ladies 50K Plan]
 
| data-sort-value="31"|50 Km
 
| data-sort-value="31"|50 Km
 
| data-sort-value="26"|26 miles
 
| data-sort-value="26"|26 miles
Line 313: Line 349:
 
| No details on paces for training runs, just data-sort-value="37"|distance
 
| No details on paces for training runs, just data-sort-value="37"|distance
 
|-
 
|-
−
| [http://www.amazon.com/Koerners-Field-Guide-Ultrarunning-Ultramarathon/dp/1937715221 Hal Koerner's 50K Plan]  
+
| [http://www.amazon.com/Koerners-Field-Guide-Ultrarunning-Ultramarathon/dp/1937715221 Hal Koerner's 50K Plan]
 
| data-sort-value="31"|50K
 
| data-sort-value="31"|50K
 
| data-sort-value="30"|30 miles
 
| data-sort-value="30"|30 miles

Latest revision as of 15:22, 15 January 2018

Plan Distance Max Long Run Back To Back Peak Weekly Length (weeks) Days/Week Speedwork Time/Distance Level Of Detail Notes
Run Your First Ultra 100 Miles 50 Mile or 100K Race 45 + 12 miles 100 miles 48 5-6 Yes Distance Detailed plan giving daily runs See Below
Wolfgang's24 hour Plan 24 Hours 37 miles 31 + 37 miles 127 miles 8 4-5 Yes Distance Complete book Prerequisite of sub 10hr 100K race, 2 week taper
Wolfgang'sWestern States 100 Mile Plan 100 Miles 37 miles 15 + 43 miles 93 miles 8 5 Yes Distance Complete book Prerequisite of sub 10hr 100K race, 2 week taper
Relentless Forward Progress100 miles on 50 MPW 100 Miles 50 miles 24+14 miles 58 miles 24 5 Yes Distance Complete book See Below
Relentless Forward Progress100 miles on 70 MPW 100 Miles 50 miles 24+20 miles 70 miles 24 5 Yes Distance Complete book See Below
Ultra Ladies 100 Mile Plan 100 Miles 30 miles 30+20 miles 75 miles 26 5 No Distance Detailed plan giving daily runs No details on paces for training runs, just distance
Umstead 100 Mile Plan 100 Miles 35-40 miles No 60-70 miles 5 + 1 day speed walking Suggested N/A Rough guide to each day of the week, but no weekly or daily details Written for the Umstead 100, but some useful advice for other races.
eRunningGuide.com 100 Mile Plan 100 Mile 30 miles 25 + 30 miles 73 miles 24 3-4 No Distance Detailed plan giving daily runs. No details on paces for training runs, just distance
Hal Koerner's 100 Mile Plan 100 Mile 35 miles 35 + 20 miles 76 miles 20 6 (including twice/day runs) Tempo, Hills, Fartlek Distance Complete book See below for caveats
Wolfgang'ssub-11hr 100Km Plan 100K 31 miles 12 + 31 miles 81 miles 8 4-5 Yes Distance Complete book Prerequisite of 3:44 marathon, 2 week taper
Wolfgang'ssub-10hr 100Km Plan 100K 37 miles 9 + 37 miles 86 miles 8 4-6 Yes Distance Complete book Prerequisite of 3:29 marathon, 2 week taper
Relentless Forward Progress40 miles to 100K on 50 MPW 40 miles to 100K 31 miles 18 + 10 miles 51 miles 24 5 Yes Distance Complete book See Below
Relentless Forward Progress40 miles to 100K on 70 MPW 40 miles to 100K 31 miles 25 + 12 miles 69 miles 24 5 Yes Distance Complete book See Below
Hal Koerner's 50 Mile to 100K Plan 50 miles to 100K 30 miles 25 + 25 miles 76 miles 16 6 (including twice/day runs) Tempo, Hills, Fartlek Distance Complete book See below for caveats
Ultrarunning New Zealand 100Km Plan

(Now unavailable?)

100 Km 5 hours (45 Km/28 miles) 4 hours+5 hours 16 5 Intervals + MP Mixed Detailed plan giving daily runs. Specifies each run, with some indication pace, but no other advice.
Comrade's Training Comrades (89K/56 Miles) 3:30 of running 2:00 and 3:30 44 5-6 Yes Time Detailed plan giving daily runs No details on paces for training runs, just time
Run Your First Ultra 50 Miles 31 miles 30 + 15 miles 80 miles 24 5-6 Yes Distance Detailed plan giving daily runs See Below
Ultra Ladies 50 Mile Plan 50 Mile 28 miles 28 + 12 miles 62 miles 20 5 No Distance Detailed plan giving daily runs. No details on paces for training runs, just distance
Runner's World 50 Mile Plan 50 Mile 5 hours (27-29 miles) 4 hours + 5 hours 16 5 Intervals + MP Mixed Detailed plan giving daily runs. Some indication paces
Run Your First Ultra 50K 22 miles 12 + 22 miles 56 miles 24 5-6 Yes Distance Detailed plan giving daily runs See Below
Wolfgang's50Km Entry Plan 50K 26 miles 9 + 26 miles 54 miles 8 3-4 Yes Distance Complete book Prerequisite of 5hr marathon, 2 week taper
Wolfgang'sSub-5 hour 50Km Plan 50K 26 miles 9 + 26 miles 55 miles 8 3-5 Yes Distance Complete book Prerequisite of 4hr marathon, 2 week taper
Wolfgang'sSub-4:30 hour 50Km Plan 50K 26 miles 10 + 26 miles 67 miles 8 4-5 Yes Distance Complete book Prerequisite of 3:30 marathon, 2 week taper
Wolfgang'sSub-4 hour 50Km Plan 50K 26 miles 12 + 26 miles 77 miles 8 5 Yes Distance Complete book Prerequisite of 3:15 marathon, 2 week taper, some speedwork on long runs
Relentless Forward Progress50K on 50 MPW 50K 26 miles 20 + 14 miles 50 miles 24 5 Yes Distance Complete book See Below
Relentless Forward Progress50K on 70 MPW 50K 26 miles 24 + 16 miles 69 miles 24 5 Yes Distance Complete book See Below
Competitor Magazines First 50K Plan 50 Km 26 miles 26 miles + 1 Hour 16 5-6 No Mixed Detailed plan giving daily runs. Specifies each run, with some indication pace, but no other advice.
Ultra Ladies 50K Plan 50 Km 26 miles 26 + 10 miles 56 miles 20 5 No Distance Detailed plan giving daily runs. distance
Hal Koerner's 50K Plan 50K 30 miles 25 + 15 miles 66 miles 16 6 (including twice/day runs) Tempo, Hills, Fartlek Distance Complete book See below for caveats
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