Difference between revisions of "Ultramarathon Training Plans"
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Below are some selected ultramarathon training plans. I have not used any of these plans, but I have selected them on the basis of having a reasonable level of detail and some credibility. | Below are some selected ultramarathon training plans. I have not used any of these plans, but I have selected them on the basis of having a reasonable level of detail and some credibility. | ||
{| class="wikitable" | {| class="wikitable" | ||
| − | !Plan!!Distance!!Max Long Run!!Back To Back!!Peek Weekly !!Length (weeks)!!Days/ | + | !Plan!!Distance!!Max Long Run!!Back To Back!!Peek Weekly !!Length (weeks)!!Days/Week!!Speedwork!!Time/Distance!!Level Of Detail!!Notes |
|- | |- | ||
|[http://www.trailrunevents.com/ul/schedule-100m.asp Ultraladies 100 Mile Plan] | |[http://www.trailrunevents.com/ul/schedule-100m.asp Ultraladies 100 Mile Plan] | ||
| Line 11: | Line 11: | ||
|26 | |26 | ||
|5 | |5 | ||
| + | |No | ||
| + | |Distance | ||
|Detailed plan giving daily runs | |Detailed plan giving daily runs | ||
|No details on paces for training runs, just distance | |No details on paces for training runs, just distance | ||
| Line 21: | Line 23: | ||
| | | | ||
|5 + 1 day speed walking | |5 + 1 day speed walking | ||
| + | |Suggested | ||
| + | |N/A | ||
|Rough guide to each day of the week, but no weekly or daily details | |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. | |Written for the Umstead 100, but some useful advice for other races. | ||
| Line 31: | Line 35: | ||
|24 | |24 | ||
|3-4 | |3-4 | ||
| + | |No | ||
| + | |Distance | ||
|Detailed plan giving daily runs. | |Detailed plan giving daily runs. | ||
|No details on paces for training runs, just distance | |No details on paces for training runs, just distance | ||
| Line 41: | Line 47: | ||
|16 | |16 | ||
|6 | |6 | ||
| + | |Intervals + MP | ||
| + | |Mixed | ||
|Detailed plan giving daily runs. | |Detailed plan giving daily runs. | ||
|Specifies each run, with some indication pace, but no other advice. | |Specifies each run, with some indication pace, but no other advice. | ||
| Line 48: | Line 56: | ||
|28 miles | |28 miles | ||
|28 + 12 miles | |28 + 12 miles | ||
| − | | | + | |62 miles |
| − | | | + | |20 |
|5 | |5 | ||
| + | |No | ||
| + | |Distance | ||
|Detailed plan giving daily runs. | |Detailed plan giving daily runs. | ||
|No details on paces for training runs, just distance | |No details on paces for training runs, just distance | ||
| Line 61: | Line 71: | ||
|16 | |16 | ||
|5 | |5 | ||
| + | |Intervals + MP | ||
| + | |Mixed | ||
|Detailed plan giving daily runs. | |Detailed plan giving daily runs. | ||
|Some indication paces | |Some indication paces | ||
| Line 71: | Line 83: | ||
|16 | |16 | ||
|5-6 | |5-6 | ||
| + | |No | ||
| + | |Mixed | ||
|Detailed plan giving daily runs. | |Detailed plan giving daily runs. | ||
|Specifies each run, with some indication pace, but no other advice. | |Specifies each run, with some indication pace, but no other advice. | ||
| Line 78: | Line 92: | ||
|26 miles | |26 miles | ||
|26 + 10 miles | |26 + 10 miles | ||
| − | | | + | |56 miles |
|20 | |20 | ||
|5 | |5 | ||
| + | |No | ||
| + | |Distance | ||
|Detailed plan giving daily runs. | |Detailed plan giving daily runs. | ||
|No details on paces for training runs, just distance | |No details on paces for training runs, just distance | ||
|} | |} | ||
| + | =Notes= | ||
| + | * '''Back to back'''. Many ultramarathon training schedules use two long runs on consecutive days, and this is the longest of those back to back pairs. | ||
| + | * '''Peek Weekly'''. This is the longest week, if specified. | ||
| + | * '''Day/week'''. How many days does the plan intend you to run. | ||
| + | * '''Speedwork'''. What, if any, faster running is included in the plan. MP = marathon paced runs. | ||
| + | * '''Time/Distance'''. Does the plan specify the length of the run in terms of time or distance. | ||
| + | * '''Level Of Detail'''. Some plans will give each days run, specifying distance and pace, where others may only give a broad outline. | ||
Revision as of 05:35, 4 February 2013
Below are some selected ultramarathon training plans. I have not used any of these plans, but I have selected them on the basis of having a reasonable level of detail and some credibility.
| Plan | Distance | Max Long Run | Back To Back | Peek Weekly | Length (weeks) | Days/Week | Speedwork | Time/Distance | Level Of Detail | Notes |
|---|---|---|---|---|---|---|---|---|---|---|
| Ultraladies 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 |
| 100.doc Umstead 100 Mile Plan (Word Document) | 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 |
| Ultrarunning New Zealand 100Km Plan | 100 Km | 5 hours (45 Km/28 miles) | 4 hours+5 hours | 16 | 6 | Intervals + MP | Mixed | Detailed plan giving daily runs. | Specifies each run, with some indication pace, but no other advice. | |
| Ultraladies 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 | |
| Competitor Magazines First 50K Plan (pdf) | 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. | |
| Ultraladies 50K Plan | 50 Km | 26 miles | 26 + 10 miles | 56 miles | 20 | 5 | No | Distance | Detailed plan giving daily runs. | No details on paces for training runs, just distance |
Notes
- Back to back. Many ultramarathon training schedules use two long runs on consecutive days, and this is the longest of those back to back pairs.
- Peek Weekly. This is the longest week, if specified.
- Day/week. How many days does the plan intend you to run.
- Speedwork. What, if any, faster running is included in the plan. MP = marathon paced runs.
- Time/Distance. Does the plan specify the length of the run in terms of time or distance.
- Level Of Detail. Some plans will give each days run, specifying distance and pace, where others may only give a broad outline.
