Difference between revisions of "Ultramarathon Training Plans-table"
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| Line 15: | Line 15: | ||
| data-sort-value="101"|24 Hours | | data-sort-value="101"|24 Hours | ||
| data-sort-value="37"|37 miles | | data-sort-value="37"|37 miles | ||
| − | | 31 + 37 miles | + | | data-sort-value="68"|31 + 37 miles |
| 127 miles | | 127 miles | ||
| 8 | | 8 | ||
| Line 27: | Line 27: | ||
| data-sort-value="100"|100 Miles | | data-sort-value="100"|100 Miles | ||
| data-sort-value="37"|37 miles | | data-sort-value="37"|37 miles | ||
| − | | 15 + 43 miles | + | | data-sort-value="58"|15 + 43 miles |
| 93 miles | | 93 miles | ||
| 8 | | 8 | ||
| Line 39: | Line 39: | ||
| data-sort-value="100"|100 Miles | | data-sort-value="100"|100 Miles | ||
| data-sort-value="50"|50 miles | | data-sort-value="50"|50 miles | ||
| − | | 24+14 miles | + | | data-sort-value="38"|24+14 miles |
| 58 miles | | 58 miles | ||
| 24 | | 24 | ||
| Line 51: | Line 51: | ||
| data-sort-value="100"|100 Miles | | data-sort-value="100"|100 Miles | ||
| data-sort-value="50"|50 miles | | data-sort-value="50"|50 miles | ||
| − | | 24+20 miles | + | | data-sort-value="44"|24+20 miles |
| 70 miles | | 70 miles | ||
| 24 | | 24 | ||
| Line 63: | Line 63: | ||
| data-sort-value="100"|100 Miles | | data-sort-value="100"|100 Miles | ||
| data-sort-value="30"|30 miles | | data-sort-value="30"|30 miles | ||
| − | | 30+20 miles | + | | data-sort-value="50"|30+20 miles |
| 75 miles | | 75 miles | ||
| 26 | | 26 | ||
| Line 75: | Line 75: | ||
| data-sort-value="100"|100 Miles | | data-sort-value="100"|100 Miles | ||
| data-sort-value="40"|35-40 miles | | data-sort-value="40"|35-40 miles | ||
| − | | No | + | | data-sort-value="0"|No |
| 60-70 miles | | 60-70 miles | ||
| | | | ||
| Line 87: | Line 87: | ||
| data-sort-value="100"|100 Mile | | data-sort-value="100"|100 Mile | ||
| data-sort-value="30"|30 miles | | data-sort-value="30"|30 miles | ||
| − | | 25 + 30 miles | + | | data-sort-value="55"|25 + 30 miles |
| 73 miles | | 73 miles | ||
| 24 | | 24 | ||
| Line 99: | Line 99: | ||
| data-sort-value="100"|100 Mile | | data-sort-value="100"|100 Mile | ||
| data-sort-value="35"|35 miles | | data-sort-value="35"|35 miles | ||
| − | | 35 + 20 miles | + | | data-sort-value="55"|35 + 20 miles |
| 76 miles | | 76 miles | ||
| 20 | | 20 | ||
| Line 111: | Line 111: | ||
| data-sort-value="62"|100K | | data-sort-value="62"|100K | ||
| data-sort-value="31"|31 miles | | data-sort-value="31"|31 miles | ||
| − | | 12 + 31 miles | + | | data-sort-value="43"|12 + 31 miles |
| 81 miles | | 81 miles | ||
| 8 | | 8 | ||
| Line 123: | Line 123: | ||
| data-sort-value="62"|100K | | data-sort-value="62"|100K | ||
| data-sort-value="37"|37 miles | | data-sort-value="37"|37 miles | ||
| − | | 9 + 37 miles | + | | data-sort-value="46"|9 + 37 miles |
| 86 miles | | 86 miles | ||
| 8 | | 8 | ||
| Line 135: | Line 135: | ||
| 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 | ||
| − | | 18 + 10 miles | + | | data-sort-value="28"|18 + 10 miles |
| 51 miles | | 51 miles | ||
| 24 | | 24 | ||
| Line 147: | Line 147: | ||
| 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 | ||
| − | | 25 + 12 miles | + | | data-sort-value="37"|25 + 12 miles |
| 69 miles | | 69 miles | ||
| 24 | | 24 | ||
| Line 159: | Line 159: | ||
| 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 | ||
| − | | 25 + 25 miles | + | | data-sort-value="50"|25 + 25 miles |
| 76 miles | | 76 miles | ||
| 16 | | 16 | ||
| Line 172: | Line 172: | ||
| data-sort-value="62"|100 Km | | data-sort-value="62"|100 Km | ||
| data-sort-value="28"|5 hours (45 Km/28 miles) | | data-sort-value="28"|5 hours (45 Km/28 miles) | ||
| − | | 4 hours+5 hours | + | | data-sort-value="49"|4 hours+5 hours |
| | | | ||
| 16 | | 16 | ||
| Line 180: | Line 180: | ||
| 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. | ||
| + | |- | ||
| + | | Comrade's Training | ||
| + | | data-sort-value="56"|Comrades (89K/56 Miles) | ||
| + | | data-sort-value="25"|3:30 of running | ||
| + | | data-sort-value="33"|2:00 and 3:30 | ||
| + | | | ||
| + | | 44 | ||
| + | | 5-6 | ||
| + | | Yes | ||
| + | | Time | ||
| + | | Detailed plan giving daily runs | ||
| + | | No details on paces for training runs, just time | ||
|- | |- | ||
| [http://www.trailrunevents.com/ul/schedule-50m.asp Ultraladies 50 Mile Plan] | | [http://www.trailrunevents.com/ul/schedule-50m.asp Ultraladies 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 | ||
| − | | 28 + 12 miles | + | | data-sort-value="40"|28 + 12 miles |
| 62 miles | | 62 miles | ||
| 20 | | 20 | ||
| Line 196: | Line 208: | ||
| data-sort-value="50"|50 Mile | | data-sort-value="50"|50 Mile | ||
| data-sort-value="29"|5 hours (27-29 miles) | | data-sort-value="29"|5 hours (27-29 miles) | ||
| − | | 4 hours + 5 hours | + | | data-sort-value="49"|4 hours + 5 hours |
| | | | ||
| 16 | | 16 | ||
| Line 208: | Line 220: | ||
| data-sort-value="31"|50K | | data-sort-value="31"|50K | ||
| data-sort-value="26"|26 miles | | data-sort-value="26"|26 miles | ||
| − | | 9 + 26 miles | + | | data-sort-value="35"|9 + 26 miles |
| 54 miles | | 54 miles | ||
| 8 | | 8 | ||
| Line 220: | Line 232: | ||
| data-sort-value="31"|50K | | data-sort-value="31"|50K | ||
| data-sort-value="26"|26 miles | | data-sort-value="26"|26 miles | ||
| − | | 9 + 26 miles | + | | data-sort-value="35"|9 + 26 miles |
| 55 miles | | 55 miles | ||
| 8 | | 8 | ||
| Line 232: | Line 244: | ||
| data-sort-value="31"|50K | | data-sort-value="31"|50K | ||
| data-sort-value="26"|26 miles | | data-sort-value="26"|26 miles | ||
| − | | 10 + 26 miles | + | | data-sort-value="36"|10 + 26 miles |
| 67 miles | | 67 miles | ||
| 8 | | 8 | ||
| Line 244: | Line 256: | ||
| data-sort-value="31"|50K | | data-sort-value="31"|50K | ||
| data-sort-value="26"|26 miles | | data-sort-value="26"|26 miles | ||
| − | | 12 + 26 miles | + | | data-sort-value="38"|12 + 26 miles |
| 77 miles | | 77 miles | ||
| 8 | | 8 | ||
| Line 256: | Line 268: | ||
| data-sort-value="31"|50K | | data-sort-value="31"|50K | ||
| data-sort-value="26"|26 miles | | data-sort-value="26"|26 miles | ||
| − | | 20 + 14 miles | + | | data-sort-value="34"|20 + 14 miles |
| 50 miles | | 50 miles | ||
| 24 | | 24 | ||
| Line 268: | Line 280: | ||
| data-sort-value="31"|50K | | data-sort-value="31"|50K | ||
| data-sort-value="26"|26 miles | | data-sort-value="26"|26 miles | ||
| − | | 24 + 16 miles | + | | data-sort-value="40"|24 + 16 miles |
| 69 miles | | 69 miles | ||
| 24 | | 24 | ||
| Line 280: | Line 292: | ||
| data-sort-value="31"|50 Km | | data-sort-value="31"|50 Km | ||
| data-sort-value="26"|26 miles | | data-sort-value="26"|26 miles | ||
| − | | 26 miles + 1 Hour | + | | data-sort-value="32"|26 miles + 1 Hour |
| | | | ||
| 16 | | 16 | ||
| Line 292: | Line 304: | ||
| data-sort-value="31"|50 Km | | data-sort-value="31"|50 Km | ||
| data-sort-value="26"|26 miles | | data-sort-value="26"|26 miles | ||
| − | | 26 + 10 miles | + | | data-sort-value="36"|26 + 10 miles |
| 56 miles | | 56 miles | ||
| 20 | | 20 | ||
| Line 299: | Line 311: | ||
| Distance | | 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 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 | ||
| − | | 25 + 15 miles | + | | data-sort-value="40"|25 + 15 miles |
| 66 miles | | 66 miles | ||
| 16 | | 16 | ||
Revision as of 08:06, 17 December 2014
| Plan | Distance | Max Long Run | Back To Back | Peak Weekly | Length (weeks) | Days/Week | Speedwork | Time/Distance | Level Of Detail | Notes |
|---|---|---|---|---|---|---|---|---|---|---|
| Wolfgang's 24 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's Western 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 Progress 100 miles on 50 MPW | 100 Miles | 50 miles | 24+14 miles | 58 miles | 24 | 5 | Yes | Distance | Complete book | See Below |
| Relentless Forward Progress 100 miles on 70 MPW | 100 Miles | 50 miles | 24+20 miles | 70 miles | 24 | 5 | Yes | Distance | Complete book | See Below |
| 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 |
| 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's sub-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's sub-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 Progress 40 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 Progress 40 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 | |
| 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 | |
| Wolfgang's 50Km 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's Sub-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's Sub-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's Sub-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 Progress 50K on 50 MPW | 50K | 26 miles | 20 + 14 miles | 50 miles | 24 | 5 | Yes | Distance | Complete book | See Below |
| Relentless Forward Progress 50K 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. | |
| Ultraladies 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 |
