Ultramarathon training plans for 100 miles, 100 Km, 50 miles and 50Km
Revision as of 05:48, 4 February 2013 by User:Fellrnr (User talk:Fellrnr | contribs)
Revision as of 05:48, 4 February 2013 by User:Fellrnr (User talk:Fellrnr | contribs)
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 |
|---|---|---|---|---|---|---|---|---|---|---|
| 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 | 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 | |
| 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.