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 |
- RAIN Ride = I’m part of the support crew for a buddy of mine riding 160 miles across Indiana. I wonder if he’ll do the 21-miler on that Sunday? 🙂
- EC* = Eagle Creek Trail Half Marathon…might do the full instead
- DINO = Trail Run Series in Indiana
- Wine @ the Line = 5 mile run at a winery!
- DL Half = Disneyland Half marathon
- Cruise = I’m going on a cruise after the Disneyland half…
- Purdue Half = Inaugural Purdue University Half Marathon…can’t miss my alma mater’s inaugural race!
- ULTRA – OPSF 50/50
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
Running Down a Dream 23's Blog 