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Ultramarathon Training Plans

2,341 bytes added, 21:16, 31 October 2013
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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.
{| class="wikitable"
!Plan!!Distance!!Max Long Run!!Back To Back!!Peak Weekly !!Length (weeks)!!Days/Week!!Speedwork!!Time/Distance!!Level Of Detail!!Notes
|-
|[http://www.trailruneventsamazon.com/ulRelentless-Forward-Progress-Running-Ultramarathons/schedule-100m.asp Ultraladies dp/1891369903 Relentless Forward Progress] 100 Mile Plan]miles on 50 MPW|100 Miles|30 50 miles|3024+20 14 miles|75 58 miles|2624|5|NoYes|Distance|Detailed plan giving daily runs Complete book|No details on paces for training runs, just distanceSee Below
|-
|[http://www.umstead100amazon.orgcom/First%20100.doc Umstead Relentless-Forward-Progress-Running-Ultramarathons/dp/1891369903 Relentless Forward Progress] 100 Mile Plan] (Word Document)miles on 70 MPW|100 Miles|35-40 50 miles|No24+20 miles|60-70 miles|24 |5 + 1 day speed walking|SuggestedYes|N/ADistance|Rough guide to each day of the week, but no weekly or daily detailsComplete book|Written for the Umstead 100, but some useful advice for other races. See Below
|-
|[http://www.erunningguidetrailrunevents.com/runningul/100-mile-ultramarathon-training-program-firstschedule-timers eRunningGuide100m.com asp Ultraladies 100 Mile Plan]|100 MileMiles|30 miles|25 30+ 30 20 miles|73 75 miles|2426|3-45|No|Distance|Detailed plan giving daily runs.|No details on paces for training runs, just distance
|-
|[http://ultrarunningwww.coumstead100.nzorg/content/100km-training-programme Ultrarunning New Zealand 100Km First%20100.doc Umstead 100 Mile Plan](Word Document)|100 KmMiles|5 hours (45 Km/28 35-40 miles)|4 hours+5 hoursNo|60-70 miles|16|5+ 1 day speed walking|Intervals + MPSuggested|MixedN/A|Detailed plan giving Rough guide to each day of the week, but no weekly or daily runs.details|Specifies each runWritten for the Umstead 100, with but some indication pace, but no useful advice for other adviceraces.
|-
|[http://www.trailruneventserunningguide.com/ulrunning/schedule100-50mmile-ultramarathon-training-program-first-timers eRunningGuide.asp Ultraladies 50 com 100 Mile Plan]|50 100 Mile|28 30 miles|28 25 + 12 30 miles|62 73 miles|2024|53-4|No|Distance|Detailed plan giving daily runs.|No details on paces for training runs, just distance
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|[http://www.runnersworldamazon.com/ultraRelentless-marathons/ultimateForward-ultramarathonProgress-trainingRunning-plan Runner's World Ultramarathons/dp/1891369903 Relentless Forward Progress] 40 miles to 100K on 50 Mile Plan]MPW|50 Mile40 miles to 100K|5 hours (27-29 31 miles)|4 hours 18 + 5 hours10 miles|51 miles|1624|5|Intervals + MPYes|MixedDistance|Detailed plan giving daily runs.Complete book|Some indication pacesSee Below
|-
|[http://runningwww.competitoramazon.com/filesRelentless-Forward-Progress-Running-Ultramarathons/2012dp/11/46_nat_r1.pdf Competitor Magazines First 50K Plan1891369903 Relentless Forward Progress] (pdf)40 miles to 100K on 70 MPW|50 Km40 miles to 100K|26 31 miles|26 25 + 12 miles + 1 Hour|69 miles|1624|5-6|NoYes|MixedDistance|Detailed plan giving daily runs.Complete book|Specifies each run, with some indication pace, but no other advice.See Below
|-
| [http://ultrarunning.co.nz/content/100km-training-programme 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.|-| [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=
* '''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.
* '''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.
 
=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.== Further Reading ==
* =Relentless Forward Progress=[[File:Relentless-Forward-Progress.jpg|right|thumb|200px|The cover of [Essential Ultrarunning Tipshttp://www.amazon.com/Relentless-Forward-Progress-Running-Ultramarathons/dp/1891369903 Relentless Forward Progress].]] * [[A brief 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 distances]] * [[Fixing problems 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 Ultramarathons]]* [[Training for your first 100 mile race]] * [[Your First 100 Mile Race]]ultramarathon running.
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