Ultra Marathon Training Plan

Over the last few weeks I have been reading the book, Relentless Forward Progress, which is a guide for running ultra marathons and includes several training plans for distances from 50K to 100 miles. I opted to use a 50-mile maximum week training plan for my first 50-mile ultra.  Of course, as usual I have adapted the program to fit my own needs and to incorporate the various races I have scheduled over the course of the year leading up to my November 3rd ultra event. Similar to the Goofy Challenge Training Plan the training schedule for an ultra relies heavily on back-to-back runs on the weekends only more so than the Goofy as well as increased “time on feet” and volume of mileage.

I have one goal for this event…finish in the upright position.

So here it is! My ultra marathon training plan complete with two initial ramp-up weeks and one recovery week afterwards. The program starts Monday May 7, 2012.

Week

Mon

Tues

Wed

Thur

Fri

Sat

Sun

Ramp-up Week 1

Rest 5 mile 3 mile 5 mile Rest 10 mile Rest
Ramp-up Week 2

Rest

5 mile 3 mile 6 mile Rest 10 mile Rest

Ultra 1

Rest 6 mile 5 mile 6 mile Rest Rest 12 mile
Ultra 2 Rest 6 mile 5 mile

6 mile

Rest

5 miles 14 mile

Ultra 3

Rest

6 mile

5 mile 6 mile

Rest

16 mile

5 mile

Ultra 4

Rest

5 mile

3 mile 5 mile

Rest

14 mile

5 mile

Ultra 5

Rest

7 mile

5 mile 7 mile

Rest

16 mile

5 mile

Ultra 6

Rest

7 mile

5 mile 7 mile

Rest

18 mile

5 mile

Ultra 7

Rest

7 mile

5 mile

7 mile

Rest

18 mile

5 mile

Ultra 8 Rest 6 mile 4 mile 6 mile Rest 14 mile

5 mile

Ultra 9 Rest 10 mile 5 mile 8 mile

Rest

Rest/RAIN Ride*

 21 mile

Ultra 10

Rest 10 mile 5 mile 7 mile

Rest

 12 mile 10 mile

Ultra 11

Rest 7 mile 5 mile 7 mile

Rest

 EC* Trail Half +9 5 mile

Ultra 12

Rest 6 mile 4 mile 6 mile Rest 14 mile

5 mile

Ultra 13 Rest 9 mile 5 mile 7 mile Rest 24 mile

5 mile

Ultra 14

Rest 7 mile 5 mile 7 mile Rest DINO* 15K 18 mile

Ultra 15

Rest

6 mile

4 mile

6 mile

Rest

Rest

 DL Half*

Ultra 16

Rest

5K/Cruise*

5K/Cruise* 5KCruise* 5K/Cruise* Rest

Rest

Ultra 17

Rest

10 mile

5 mile 7 mile Rest 24 mile

5 mile

Ultra 18

Rest

7 mile

5 mile 7 mile Rest 18 mile

10 mile

Ultra 19

Rest 7 mile 5 mile 3 mile Rest Heritage Trail Marathon +5

Rest

Ultra 20

Rest 6 mile 4 mile 6 mile Rest DINO* 15K & Wine @ the Line 5 mile

5 mile

Ultra 21

Rest 7 mile 5 mile 7 mile Rest 25 mile

5 mile

Ultra 22

Rest

5 mile

5 mile 7 mile

Rest

Purdue Half* +5

Rest

Ultra 23

Rest 5 mile Rest 7 mile Rest 10 mile

5 mile

Ultra 24 5 mile Rest 3 Mile Rest 2 mile Ultra!

2 mile

Ultra 25 Rest 3 mile Rest Rest 5 mile Rest

Rest

So this is a VERY busy training/race schedule for me.  I’m looking forward to lots of trail running in Eagle Creek State Park and even travelling down to Spencer, IN a couple times to see what the trails look like for the ultra.

Happy Training!

Brian

Follow me on Twitter @TheRunningMan23

2 thoughts on “Ultra Marathon Training Plan”

  1. Looks great. I’m learning it takes a lot of mental determination, to: 1) complete the extra miles after a race; 2) to increase the mileage the next week after a race.

    You have it all planned out, so just have to follow the plan.

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