Difference between revisions of "Ultramarathon Training Plans"
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{{DISPLAYTITLE:Ultramarathon training plans for 100 miles, 100 Km, 50 miles and 50Km}} | {{DISPLAYTITLE:Ultramarathon training plans for 100 miles, 100 Km, 50 miles and 50Km}} | ||
| − | 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 for [[A brief guide to ultramarathon distances| various ultramarathon distances]]. 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 | ! Plan | ||
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| No details on paces for training runs, just distance | | No details on paces for training runs, just distance | ||
|} | |} | ||
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=Notes= | =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. | * '''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. | ||
| Line 191: | Line 190: | ||
* '''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. | ||
| − | |||
=Relentless Forward Progress= | =Relentless Forward Progress= | ||
[[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].]] | [[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].]] | ||
| − | Bryon 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 Bryon has asked many authors to write up sections of the book to give their perspective. I'm especially impressed the way Bryon gave two different authors the chance to put forward their opposing views on the role of speedwork in ultramarathon running. | + | Bryon 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 Bryon has asked many authors to write up sections of the book to give their perspective. I'm especially impressed the way Bryon gave two different authors the chance to put forward their opposing views on the role of speedwork in ultramarathon running. |
| + | =See Also= | ||
| + | * [[A brief guide to ultramarathon distances]] | ||
| + | * [[Essential Ultrarunning Tips]] | ||
| + | * [[Fixing problems in Ultramarathons]] | ||
| + | * [[Training for your first 100 mile race]] | ||
| + | * [[Your First 100 Mile Race]] | ||
| + | * The [[Morton Stretch]] to refresh legs mid-race | ||
| + | * [[Sleep Deprivation in Overnight Events]] | ||
| + | * [[Walking Breaks]] | ||
| + | * [[Fueling in an Ultra]] | ||
| + | * [[Aid Stations]] | ||
| + | * [[Drop Bags]] | ||
| + | * [[Crewing an Ultra]] | ||
Revision as of 16:16, 1 February 2014
Below are some selected ultramarathon training plans for various ultramarathon distances. 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 |
Contents
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.
Bryon 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 Bryon has asked many authors to write up sections of the book to give their perspective. I'm especially impressed the way Bryon gave two different authors the chance to put forward their opposing views on the role of speedwork in ultramarathon running.
4 See Also
- A brief guide to ultramarathon distances
- Essential Ultrarunning Tips
- Fixing problems in Ultramarathons
- Training for your first 100 mile race
- Your First 100 Mile Race
- The Morton Stretch to refresh legs mid-race
- Sleep Deprivation in Overnight Events
- Walking Breaks
- Fueling in an Ultra
- Aid Stations
- Drop Bags
- Crewing an Ultra
