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!!Peak Weekly !!Length (weeks)!!Days/Week!!Speedwork!!Time/Distance!!Level Of Detail!!Notes
+
! Plan
 +
! Distance
 +
! Max Long Run
 +
! Back To Back
 +
! Peak 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.amazon.com/Relentless-Forward-Progress-Running-Ultramarathons/dp/1891369903 Relentless Forward Progress] 100 miles on 50 MPW
−
|100 Miles
+
| 100 Miles
−
|30 miles
+
| 50 miles
−
|30+20 miles
+
| 24+14 miles
−
|75 miles
+
| 58 miles
−
|26
+
| 24
−
|5
+
| 5
−
|No
+
| Yes
−
|Distance
+
| Distance
−
|Detailed plan giving daily runs
+
| Complete book
−
|No details on paces for training runs, just distance
+
| See Below
 
|-
 
|-
−
|[http://www.umstead100.org/First%20100.doc Umstead 100 Mile Plan] (Word Document)
+
| [http://www.amazon.com/Relentless-Forward-Progress-Running-Ultramarathons/dp/1891369903 Relentless Forward Progress] 100 miles on 70 MPW
−
|100 Miles
+
| 100 Miles
−
|35-40 miles
+
| 50 miles
−
|No
+
| 24+20 miles
−
|60-70 miles
+
| 70 miles
−
|
+
| 24
−
|5 + 1 day speed walking
+
| 5
−
|Suggested
+
| Yes
−
|N/A
+
| Distance
−
|Rough guide to each day of the week, but no weekly or daily details
+
| Complete book
−
|Written for the Umstead 100, but some useful advice for other races.
+
| See Below
 
|-
 
|-
−
|[http://www.erunningguide.com/running/100-mile-ultramarathon-training-program-first-timers eRunningGuide.com 100 Mile Plan]
+
| [http://www.trailrunevents.com/ul/schedule-100m.asp Ultraladies 100 Mile Plan]
−
|100 Mile
+
| 100 Miles
−
|30 miles
+
| 30 miles
−
|25 + 30 miles
+
| 30+20 miles
−
|73 miles
+
| 75 miles
−
|24
+
| 26
−
|3-4
+
| 5
−
|No
+
| No
−
|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 distance
 
|-
 
|-
−
|[http://ultrarunning.co.nz/content/100km-training-programme Ultrarunning New Zealand 100Km Plan]
+
| [http://www.umstead100.org/First%20100.doc Umstead 100 Mile Plan] (Word Document)
−
|100 Km
+
| 100 Miles
−
|5 hours (45 Km/28 miles)
+
| 35-40 miles
−
|4 hours+5 hours
+
| No
−
|
+
| 60-70 miles
−
|16
+
|  
−
|5
+
| 5 + 1 day speed walking
−
|Intervals + MP
+
| Suggested
−
|Mixed
+
| N/A
−
|Detailed plan giving daily runs.
+
| Rough guide to each day of the week, but no weekly or daily details
−
|Specifies each run, with some indication pace, but no other advice.
+
| Written for the Umstead 100, but some useful advice for other races.  
 
|-
 
|-
−
|[http://www.trailrunevents.com/ul/schedule-50m.asp Ultraladies 50 Mile Plan]
+
| [http://www.erunningguide.com/running/100-mile-ultramarathon-training-program-first-timers eRunningGuide.com 100 Mile Plan]
−
|50 Mile
+
| 100 Mile
−
|28 miles
+
| 30 miles
−
|28 + 12 miles
+
| 25 + 30 miles
−
|62 miles
+
| 73 miles
−
|20
+
| 24
−
|5
+
| 3-4
−
|No
+
| No
−
|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 distance
 
|-
 
|-
−
|[http://www.runnersworld.com/ultra-marathons/ultimate-ultramarathon-training-plan Runner's World 50 Mile Plan]
+
| [http://www.amazon.com/Relentless-Forward-Progress-Running-Ultramarathons/dp/1891369903 Relentless Forward Progress] 40 miles to 100K on 50 MPW
−
|50 Mile
+
| 40 miles to 100K
−
|5 hours (27-29 miles)
+
| 31 miles
−
|4 hours + 5 hours
+
| 18 + 10 miles
−
|
+
| 51 miles
−
|16
+
| 24
−
|5
+
| 5
−
|Intervals + MP
+
| Yes
−
|Mixed
+
| Distance
−
|Detailed plan giving daily runs.
+
| Complete book
−
|Some indication paces
+
| See Below
 
|-
 
|-
−
|[http://running.competitor.com/files/2012/11/46_nat_r1.pdf Competitor Magazines First 50K Plan] (pdf)
+
| [http://www.amazon.com/Relentless-Forward-Progress-Running-Ultramarathons/dp/1891369903 Relentless Forward Progress] 40 miles to 100K on 70 MPW
−
|50 Km
+
| 40 miles to 100K
−
|26 miles
+
| 31 miles
−
|26 miles + 1 Hour
+
| 25 + 12 miles
−
|
+
| 69 miles
−
|16
+
| 24
−
|5-6
+
| 5
−
|No
+
| Yes
−
|Mixed
+
| Distance
−
|Detailed plan giving daily runs.
+
| Complete book
−
|Specifies each run, with some indication pace, but no other advice.
+
| See Below
 
|-
 
|-
−
|[http://www.trailrunevents.com/ul/schedule-50k.asp Ultraladies 50K Plan]
+
| [http://ultrarunning.co.nz/content/100km-training-programme Ultrarunning New Zealand 100Km Plan]
−
|50 Km
+
| 100 Km
−
|26 miles
+
| 5 hours (45 Km/28 miles)
−
|26 + 10 miles
+
| 4 hours+5 hours
−
|56 miles
+
|
−
|20
+
| 16
−
|5
+
| 5
−
|No
+
| Intervals + MP
−
|Distance
+
| Mixed
−
|Detailed plan giving daily runs.
+
| Detailed plan giving daily runs.
−
|No details on paces for training runs, just distance
+
| Specifies each run, with some indication pace, but no other advice.
 +
|-
 +
| [http://www.trailrunevents.com/ul/schedule-50m.asp 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
 +
|-
 +
| [http://www.runnersworld.com/ultra-marathons/ultimate-ultramarathon-training-plan 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
 +
|-
 +
| [http://www.amazon.com/Relentless-Forward-Progress-Running-Ultramarathons/dp/1891369903 Relentless Forward Progress] 50K on 50 MPW
 +
| 50K
 +
| 26 miles
 +
| 20 + 14 miles
 +
| 50 miles
 +
| 24
 +
| 5
 +
| Yes
 +
| Distance
 +
| Complete book
 +
| See Below
 +
|-
 +
| [http://www.amazon.com/Relentless-Forward-Progress-Running-Ultramarathons/dp/1891369903 Relentless Forward Progress] 50K on 70 MPW
 +
| 50K
 +
| 26 miles
 +
| 24 + 16 miles
 +
| 69 miles
 +
| 24
 +
| 5
 +
| Yes
 +
| Distance
 +
| Complete book
 +
| See Below
 +
|-
 +
| [http://running.competitor.com/files/2012/11/46_nat_r1.pdf 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.
 +
|-
 +
| [http://www.trailrunevents.com/ul/schedule-50k.asp 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=
 
=Notes=
−
* '''Back to back'''. Many ultramarathon training schedules use two [[Long Run|long runs]] on consecutive days, and this is the longest of those back to back pairs.  
+
* '''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.  
 
* '''Peek Weekly'''. This is the longest week, if specified.  
 
* '''Day/week'''. How many days does the plan intend you to run.  
 
* '''Day/week'''. How many days does the plan intend you to run.  
 +
* '''MPW'''. The number of Miles Per Week.
 
* '''Speedwork'''. What, if any, faster running is included in the plan. MP = marathon paced runs.
 
* '''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.  
 
* '''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.  
 
* '''Level Of Detail'''. Some plans will give each days run, specifying distance and pace, where others may only give a broad outline.  
 +
 
=Ultramarathon and marathon plans compared=
 
=Ultramarathon and marathon plans compared=
−
Marathon training plans have been around far longer than ultramarathon plans and are far better established. There are many books published on marathon training, with different approaches. By comparison, ultramarathon training plans are new and don't have the history. Therefore, don't expect that same quality of training plans for ultras that you might be used to from marathon training.
+
Marathon training plans have been around far longer than ultramarathon plans and are far better established. There are many books published on marathon training, with different approaches. By comparison, ultramarathon training plans are new and don't have the history. Therefore, don't expect that same quality of training plans for ultras that you might be used to from marathon training.  
−
== Further Reading ==
 
  
−
* [[Essential Ultrarunning Tips]]  
+
=Relentless Forward Progress=
−
* [[A brief guide to ultramarathon distances]]
+
[[File:Relentless-Forward-Progress.jpg|right|thumb|200px|The cover of [http://www.amazon.com/Relentless-Forward-Progress-Running-Ultramarathons/dp/1891369903 Relentless Forward Progress].]]
−
* [[Fixing problems in Ultramarathons]]
+
Byron Powell's book "Relentless Forward Progress", subtitled "a guide to running ultramarathons" is one of the first books that focuses on providing systematic advice on ultramarathon running. The book includes a number of training plans that are mentioned above, but also includes a lot of breadth and depth. While I may not agree with all of the advice, it's a well written book that is well worth reading interested in running ultramarathons. I particularly like the way that Byron has asked many authors to write up sections of the book to give their perspective. I'm especially impressed the way Byron gave two different authors the chance to put forward their opposing views on the role of speedwork in ultramarathon running.
−
* [[Training for your first 100 mile race]]
 
−
* [[Your First 100 Mile Race]]
 

Revision as of 16:16, 31 October 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 Peak Weekly Length (weeks) Days/Week Speedwork Time/Distance Level Of Detail Notes
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 (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
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
Ultrarunning New Zealand 100Km Plan 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.
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
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 (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

1 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.
  • MPW. The number of Miles Per Week.
  • 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.

2 Ultramarathon and marathon plans compared

Marathon training plans have been around far longer than ultramarathon plans and are far better established. There are many books published on marathon training, with different approaches. By comparison, ultramarathon training plans are new and don't have the history. Therefore, don't expect that same quality of training plans for ultras that you might be used to from marathon training.

3 Relentless Forward Progress

The cover of Relentless Forward Progress.

Byron Powell's book "Relentless Forward Progress", subtitled "a guide to running ultramarathons" is one of the first books that focuses on providing systematic advice on ultramarathon running. The book includes a number of training plans that are mentioned above, but also includes a lot of breadth and depth. While I may not agree with all of the advice, it's a well written book that is well worth reading interested in running ultramarathons. I particularly like the way that Byron has asked many authors to write up sections of the book to give their perspective. I'm especially impressed the way Byron gave two different authors the chance to put forward their opposing views on the role of speedwork in ultramarathon running.

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