Ultramarathon training plans for 100 miles, 100 Km, 50 miles and 50Km
Revision as of 06:28, 8 April 2013 by User:Fellrnr (User talk:Fellrnr | contribs)
Revision as of 06:28, 8 April 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 |
| 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 |
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.
- 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.