The Ultimate Guide to Training Schedules for Ultra Marathon Runners

Ultra marathons, featuring distances of 50 kilometers and above, demand rigorous training schedules that prepare runners for extended durations on the track or trail. Unlike traditional marathons focused on distance, these races emphasize time on your legs. This article delves into the ideal training schedules for aspiring ultra marathon runners.

Understanding Ultra Marathon Training

Ultra marathon training revolves around building endurance and strength, rather than focusing solely on running long distances. Runners typically adhere to a schedule that combines strength training sessions with various long-distance runs. Here, we explore a typical and effective training regimen.

The Core of the Training Schedule

A balanced ultra marathon training plan should be structured around the following:

5 days of running per week 2 strength training days (like hill repeats) Weekly long runs Bi-weekly rest week for recovery

Weekly Schedule Breakdown

To achieve peak performance, split your weekly training evenly: 5 days for running, 2 days for strength training, and a rest week every 4 weeks to allow for recovery and rejuvenation.

Running Schedule

Running days can be distributed as follows:

Monday and Tuesday: Pace runs (moderate intensity, 60-90 minutes) Wednesday: Long run (minimum 10-14 miles, gradually increasing) Thursday and Friday: Tempo runs (faster pace, 45-75 minutes) Saturday: 10-14 mile easy run or half-day tempo run Sunday: Long run (minimum 14-20 miles, extending as the race approaches)

Strength Training Schedule

Strength training focuses on enhancing leg strength and stability, crucial for managing the duration and quality of each run. Include the following elements:

Strength Days: Hill repeats, plyometrics, core workouts Focus: Enhance leg strength, build stamina, and improve form

Gradual Progression

A crucial aspect of ultra marathon training is the gradual progression of both running and strength exercises. Build up your long runs and total weekly mileage slowly over the training period to avoid injury and ensure stable performance.

Typically, aim for a combined distance of 70-80 percent of the target race distance. For example, if preparing for a 50-mile race, focus on running around 35-40 miles per week at the peak of training. This strategy prepares your body for the demands of the race without risking overtraining.

Rest and Recovery

Regular breaks and recovery are equally essential in the training schedule. Include a rest week every 4 weeks to allow for physical and mental rejuvenation. During these rest weeks, taper down the training intensity and focus on full recovery activities such as light stretching, yoga, and relaxation.

Conclusion

Training for an ultra marathon is a complex and strategic process that involves a combination of long-distance running, strength training, and careful monitoring of recovery. By following a well-structured schedule and incorporating gradual progressions, runners can successfully prepare for and excel in ultra marathon events. Remember to listen to your body and make adjustments as needed to ensure a safe and effective training regimen.