The Ultimate Ultramarathon Training Plan

The Ultimate Ultramarathon Training Plan
You don't have to be crazy to run an ultramarathon. You just have to be ready.

By Doug Rennie
From the August 2004 issue of Runner's World

DO. NOT. BE. INTIMIDATED. If you have completed a marathon or two, you can--in 16 weeks--add an ultramarathon to your running resume. Really. "In South Africa, 14,000 runners each year enter the Comrades Marathon, 54 challenging miles of big rolling hills, and each year about 85 percent of them finish," says George Parrott, ultrarunning vet and director of training for the Buffalo Chips Running Club of Sacramento. "The moral here is that your expectations can get you to the finish line of an ultramarathon, and that this kind of distance is not unworldly." Okay, but first, what exactly is an ultramarathon? Anything beyond the classic 26.2-mile distance--races from increasingly popular 50-Ks to 100-milers to solo crossings of continents. For your first adventure on the far side of 26.2, we suggest that you look a bit beyond the 50-K--really just a stretched-out marathon--to 50 miles, the first true, bragging-rights ultra. So find yourself a friendly 50-miler, count back 16 weeks from race day, clip and post the following training plan--and get to it.

Training for 50: A few things you should know
You're not going to spend most of your waking hours running. That's because prepping for a 50-miler is much like marathon training, but with fewer and slower intervals, and somewhat longer (and slower) long runs spiced with walking breaks. Our plan offers enough miles in the proper dosages to prepare you for your first 50, while leaving you with enough time and energy to have, like, an actual life.

Ultra training is not about speed, or even distance, but rather time on your feet. Hence, the core element in getting you ready is the long run "sandwich": back-to-back long, slowish runs on successive days (likely Saturday and Sunday) bookended by two days of total rest.

When you start the 16-week schedule below, you must be at the point where you're running 15 to 18 miles for your weekly or every-other-week long run.

You'll be doing a bit of long, but not-so-fast interval work to boost muscle strength, stamina, and aerobic capacity. This will also keep you from settling into a semipermanent slow slog that makes a 12-minute pace feel like a 100-meter dash.

When it comes to running the long stuff, friends make for more fun. "Find training partners who have the same goal, so you can all encourage each other and learn from each other's experiences as your training progresses," says Luis Alvarez, who finished his first 50-miler last year to celebrate his 50th birthday. "And if you have someone who has experienced the distance and is willing to train with you, so much the better."

8 Rules of the road
1) Stay flat
Find as flat a 50 as you can, and as close to home as possible. Running this far for the first time is tough enough without the added stress of steep hills and travel.

2) Get familiar
Train on the terrain you're going to race on: trails, asphalt, or--as is common in many 50-mile events--a mix of the two.

3) Take breaks
"Stopping briefly for walk breaks in both training and racing is the key to being able to move forward at all times," says Buffalo Chips ultrarunner Becky Johnson, who finished her first 50-miler in 2003.

4) Pack a bag
Most 50-mile events will drop your race bag near the 35-mile point (some also will make a drop around 20 miles). Your drop bag(s) should include solid fuel (your favorite energy bars, candy bars, or gels), sunscreen, long-sleeve T-shirt and/or nylon windbreaker, clean socks and an alternate pair of shoes, and Vaseline or skin lube.

5) Start slowly, then back off
Because when it comes to 50-milers, pacing errors no longer penalize just your finishing time, but the possibility of finishing at all. "Start off a full 30 seconds-per-mile slower than your marathon pace," says Parrott.

6) Eat, drink, and (try to) be merry
During the race, eat whatever worked for you during your training runs: cookies, raisins, figs, crackers, pretzels, energy bars. Whatever. And drink continuously: eight ounces or so every 15 to 20 minutes, including electrolyte-loaded sports drinks. Consider high-caffeine drinks such as Mountain Dew over the last 15 miles.

7) Find a rhythm
One popular run/walk pattern is to run 20 minutes, walk five minutes. Do this from the outset, or after you've run the first 15 or 20 miles, or whatever pattern has worked best for you in your training. Some prefer a shorter mix of running five minutes, then walking one, believing that this is less stressful than the 20:5 pattern. Note: Walk all uphills, even the small ones, and even if it means short-circuiting a run segment.

8) Be prepared
Just how much time is this thing going to take you? To get a ballpark expectation, double your best marathon time and add two hours to get a realistic 50-mile time. So for example, a 3:30 marathoner could expect to run his or her first 50 in about nine hours.

Schedule
See below

Week M T W TH F S SU
1 Rest 6-10 miles, including 4x1 mile at TMP Easy 5-mile jog 7-9 miles, middle 3 at MP Rest 90-minute run 3-hour run (or about 18 miles)
2 Rest 6-10 Miles, including 4x1 mile at TMP Easy 5-mile jog 7-9 miles, middle 3 at MP Rest 90-minute run 3-hour run
3 Rest 6-10 miles, including 2x2 miles at HMP Easy 5-mile jog 7-9 miles, middle 3 at MP (5:00) Rest 2-hour run 3.5-hour run (or about 20 miles)
4 Rest 5-8 miles, including 3x1 mile at TMP Easy 5-mile jog 6 miles, middle 2 at MP Rest 1.5-hour run 2-hour run
5 Rest 9 miles, including 6x1 mile at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 3.5- to 4-hour run (or about 20-24 miles) 3-hour run
6 Rest 9 miles, including 6x1 mile at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 3.5- to 4-hour run 3-hour run
7 Rest 9 miles, including 6x1 mile at HMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 3.5- to 4-hour run 3-hour run, last hour at MP
8 Rest 9 miles, including 3x2 miles at HMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 2-hour run 2.5-hour run
9 Rest 9 miles, including 6x1 miles at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 4-hour run 3.5-hour run, last hour at MP
10 Rest 9 miles, including 6x1 miles at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 4-hour run 3.5-hour run, last hour at MP
11 Rest 9 miles, including 3x2 miles at HMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 2.5-hour run 3-hour run
12 Rest 9 miles, including 6x1 mile at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 4-hour run 5-hour run (or about 27-29 miles)
13 Rest 9 miles, including 6x1 mile at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 4-hour run 5-hour run
14 Rest 9 miles, including 4x1 mile at TMP Easy 5-mile jog 9 miles, middle 3 at MP Rest 2-hour run 2-hour run
15 Rest 7 miles, including 3x1 mile at MP Easy 5-mile jog 7 miles, middle 3 at MP Rest 1.5-hour run Easy 1-hour jog
16 Rest 6 miles, middle 3 at HMP Easy 5-mile jog Easy 3-mile jog Rest: Stay off your feet 50-mile race Rest. (Duh.)

Key:(MP) Marathon Pace: the pace/effort you can hold in a marathon

(HMP) Half-Marathon Pace: the per-mile average of your best half-marathon

(TMP) 10-Mile Pace: the per-mile pace of your fastest 10-miler

Recovery for HMP/TMP: Jog slowly until you feel fresh enough to start the next repetition.

4 Fifties to Try
1. American River 50-Mile Endurance Run (April 2)
"More river, more bike trail, more scenery" makes this point-to-point 50-miler one of the West's most popular and beginner-friendly ultras. You start near the Cal State Sacramento University campus, follow the paved American River bike path for 24 miles, then switch to single-track horse trail for the final 26. Comes with aid stations aplenty and a generous 13-hour time limit. (run100s.com/AR50)

2. Mount Hood Pacific Crest Trail Ultramarathon (July 30)
Surrounded by the lush Mount Hood National Forest, you do your 50 miles out-and-back on the shady Pacific Crest Trail from Timothy Lake to historic Timberline Lodge--where part of the movie adaptation of Stephen King's The Shining was filmed. Good footing and gorgeous scenery balance out the "moderately difficult" 4,000 total feet of elevation gain. (pctultra.com)

3. Le Grizz Ultramarathon (October 8)
Courses just don't get more spectacular than this 50-mile point-to-point forest road loop around the Hungry Horse Reservoir in Spotted Bear, Montana. The (literal) highlight comes at mile 47 when you cross the reservoir's 564-foot-high spillway. It's the only 50 you'll run whose race packet includes "If You Encounter a Bear" instructions. (cheetahherders.com)

4. JFK 50 Mile (November 19)
Held in Hagerstown, Maryland, "America's Ultramarathon" is the nation's oldest and largest ultradistance event--and a scenic, point-to-pointer to boot with 13 miles on the legendary Appalachian Trail, and 26 on the historic B & O canal tow path with aid stations every four miles. (jfk50mile.org)

To find an ultra near you, see the coast-to-coast listings on www.ultrarunner.net or check out our Ultramarathon Event Calendar.

100 Mile Training Schedule

Date: Wed, 8 Feb 1995 19:28:45 -0700 (MST)
From: STEVEN GREG SIGUAW 
To: ultra@DARTCMS1.DARTMOUTH.EDU
Subject: 100 Mile Training

100 Mile Training Schedule

Several runners have asked me for a training schedule to run a 100 mile
race this summer (usually Leadville).  My typical training for a 100 mile
race begins in October and ends the following August (to peak for the
Leadville Trail 100).  Since WS is in June and Vermont is in July, all
you have to do is shift the schedule to meet the these race dates.  Here
is the schedule I have used successfully both at Leadville and Vermont.
It is based primarily on the work by the legendary coach, Arthur Lydiard
(Running the Lydiard Way) as well as a lot of personal experience
training for these races:

October - April (Build Base Mileage)

1. Run 70-75 miles/week (2 workouts/day during the week)
2. 25% of weekly mileage at 10K or 5K pace
3. Longest run (one day on the weekend) is 22 miles
4. Every 3-4 weeks, run 25-50 miles for your long run instead of 22 miles
5. Weight training 2-3 times/week


May (Transition to very long training runs)

1. Increase mileage to 80-85 miles/week (2 workouts/day during the week)
2. Begin Track workouts of 800 meters and 400 meters with 400 meter
recovery; run at 80-90% effort
3. 33% of base mileage at 10K or 5K pace
4. Longest run (one day on the weekend) is still 22 miles
5. Every 3-4 weeks, run 25-50 miles for your long run instead of 22 miles
6. Weight training 2-3 times/week
7. No races of 50 miles or greater from now until 100 mile race day


June-July (Intense training)

1. Increase mileage to 100-125 miles/week (2-3 workouts/day during the week)
2. Continue Track workouts of 800 meters and 400 meters with 400 meter
recovery; run at 100-110% effort
3. Longest run (one day on the weekend) is between 35-45 miles (6 to 10
hours on trails-ideally on the actual race course)
4. Weight training 2-3 times/week


August (Taper! and SHOW-TIME!!)

1. Decrease mileage to 70-80 miles first week
2. Decrease mileage to 50 miles second week
3. Third week is light jogging for 3 days then rest 2 days then RACE!!


CAUTIONS

1. Practically all of this training occurs above 8,000 feet altitude so
you may have to adjust the mileage upward if you train at sea level.

2. The long runs during June and July prepare you for both the physical
demands of a 100 mile race as well as the mental stress of being out on
the trail and running all day long.

3. Racing (any distance) will help you build strength during the base
mileage phase; however, see below:

4. I have found that when I race 50 miles or more in May or June I am
still fatigued at the 100 mile race; therefore I recommend no races of 50
miles or greater for the 3 months before the big race.

Above all, please remember what George Sheehan said, we are all an
"experiment of one."  No training schedule will be a panacea for every
ultra runner.

Steve Siguaw (Pine, CO)
sgsiguaw@ouray.denver.colorado.edu

Get Fit for Fall This Summer

HS Runners: Get Fit for Fall This Summer

Expert advice for increasing your potential

By Greg McMillan, M.S.
As featured in the Web Only issue of Running Times Magazine

No matter what your summer plans include, staying fit—and even improving—is an achievable goal. If you're motivated, all it takes are three months of building endurance, developing leg speed, improving technique and strengthening your body to reap the benefits this fall. Our experts will show you how.



Building Endurance

To build the endurance you need for fall, summer training must involve a gradual-yet-steady increase in volume of running. The ultimate goal is to be able to run two 1-hour runs and one 90-minute run each week. The other days are shorter runs to make up your weekly mileage, but the key is the two 1-hour runs and the one 90-minute run, even if you run only three days per week.

If your long run starts at 45 minutes, add 10 minutes to each week's workout until you hit 90 minutes. It may take you five to six weeks but you will soon be up to 90 minutes and can hold it there for the remainder of the summer. Do the same thing for two of your mid-week runs: Add five to 10 minutes to them each week until you reach 60 minutes, then hold it there the rest of the summer. Do not jump up in volume too fast, and be open to taking a "down" week with reduced volume every three to six weeks to aid recovery.

There is no magic mileage; some runners will find that 40 miles per week is best while others may be able to run 70 miles each week. Be patient and let your fitness build. Consistency is the key, and ramping up too fast will result in injury and stunt your aerobic development. The end goal is to stay healthy while building your aerobic engine, so find your mileage "sweet spot" and hold it there.

Suggested training programs:
*Beginner
*Intermediate
*Advanced
*Summer of Malmo (in-between season training)




Developing Leg Speed

A mistake many high school runners make during the summer is to focus exclusively on running mileage. We've learned, however, that including a weekly speed workout in the summer base phase helps improve leg speed and eases the transition to race-specific training once cross country season begins. Once a week throughout the summer, perform a stride workout: Start with six to eight laps of the track—striding the straightaways and jogging the curves. Build up to running eight to 10 laps by the last month of your summer training.

Note that leg speed training is not hard, anaerobic training like I did before my senior cross country season. Rather, it is neuromuscular training and does not interfere with aerobic development. In fact, it shouldn't even feel like a workout at all. It is just striding. This is also the workout to work on your technique. Run tall. Run beautiful. Run smooth. Focus on short, quick, light strides and avoid overstriding (reaching out and landing on your heel in front of your body).

Suggested guides:
*Speed development
*Diagonals video
*Hill sprints




Improving Technique

Many high school runners have sloppy running form. Race photos show arms crossing the midline of the body, legs and feet not in alignment, slouching, leaning too far forward or backward and a myriad of other form errors. A goal should be to run beautifully just like the elites do. While there is no one best running form, working on your technique two to three times per week can help develop better running posture, which can help you stay injury-free in training and stronger in the latter stages of your cross country races.

Beyond monitoring your posture and stride during daily runs and stride workouts, distance runners should perform technique drills to really make the proper form become your regular running pattern. Then, work with your coach (and maybe even a video camera) to improve your technique throughout the summer.

Suggested guides:
*Drill circuits
*Form drills
*Form podcast





Strengthening Your Body

To achieve the week-to-week consistency needed to fully develop the aerobic system, develop leg speed, improve technique and reduce the chance of injury, you need a functionally strong body that can withstand the rigors of training. Two to three times per week during the summer, high school runners should perform a circuit workout that trains the core, improves dynamic ability (low-level plyometrics), aids in injury resistance and improves balance and coordination.

Suggested guides:
*General strength
*Strong hips
*Swissball exercises
*Kettlebell squats
*Medicine ball exercises
*Pedestal power

Summer of Malmo

Summer of Malmo

To paraphrase George Costanza:" It's going to be the 'Summer of malmo!'"

Q: What is this so-called "Summer of malmo"?

A: It's a foolproof, no-nonsense, 100 percent guaranteed program that will help runners of all abilities to improve their fitness over the summer WITHOUT the attendant physical or mental fatigue. "Summer of malmo" revolves around a relaxed commitment from a group to meet just twice a week for an organized workout. One tempo run and one longer interval session. JUST TWICE A WEEK IS ALL I ASK. Emphasis on RELAXED and emphasis on COMMITMENT. Make this a social event.

Q: Who is it for?

A: Everyone (almost). Anyone that isn't reaching their full potential, and you know who you are. It's for runners that have been THINKING about doing doubles and haven't yet started. It's for you runners that have been THINKING of jacking up the mileage and haven't yet started. It's for college runners. High school runners. Boys, girls, men and women. Anyone that wants to make the leap for next year's cross country season. Different skill levels? No problem. Fitness levels? Coming off an injury and are way behind? It's OK, I've thought of it all. This foolproof SCHEDULE is all things to all runners!

Q: Who isn't it for?

A: Any runner who has immediate racing goals. This "program" is a springboard for the cross country season. An easy way to prepare oneself for the real training to be done in the fall.

Q: I thought that you don't believe in writing SCHEDULES?

A: I don't, these workouts are only examples, you can customize it any way that you want - EXCEPT FOR THE INTENSITY LEVEL. That part must always be relaxed and within yourself. Otherwise it is not a genuine Summer of malmo. The product and your warranty will be null and void.

Q: How do I start?

A: First up, call all of your running friends, crew, homeys, goodbuddies, gangmates, posse, stable, team or pals and commit to meet twice a week for a workout. Get together with runners from other teams in your town or city. Make it a social event. Meet for pizza or a BBQ afterwards. Start now. Also, start running twice a day now. In the words of John Ngugi, "Don't waste good time." Do doubles four, five or six days a week. Can't make it four days? Then do three. For most of you grasshoppers doubles are the missing element that is keeping you from reaching your full potential, so start 'em now.

Q: What if I get tired?

A: You will get tired, I can guarantee it. IT WILL PASS. Trust me.

Q: How many miles should I run?

A: I don't know, but more than you've been doing. The time is now to find out exactly where your personal sweet spot is. The main goals are to (1) increase the mileage and (2) to run doubles. Some of you may be running over 100 miles per week for the first time, other still think that running 70 mpw is a lot. It's OK, this PROGRAM will accommodate everyone.

Q: My friends are going to meet twice a week, where?

A: On the track. Why? Because the PROGRAM is designed to accommodate everyone with one simple formula. You'll see soon enough.

Q: What workouts do we do?

A: Once a week meet for a tempo run on the track of four to six miles. The other workout is four to six by 1200m to 2000m with one lap jog, OR 16 to 24 by 150m to 300m with FULL RECOVERY - that's a really slow jog. Walk if you have to. You determine what you want to do; these are just recommendations.

Q: How fast?

A: Whatever is comfortable for the group. Not once should you come off of the workout with your eyes rolling back in your heads, that's not the point. Basically it's threshold training, but don't tell anyone I said so - I've got an image to uphold.

Let's say on your tempo run you've got four of you who are comfortable with 5:20 pace for five miles but you have two others who would have to struggle with that pace and another two who just simply are not in shape. No problem. The middle two could probably run for two miles, rest a lap and when the group comes around again, jump back in. Just as long as it's still a tempo run for them. Both the leaders and the runners jumping back in will benefit from each other. Those two out-of-shape runners? Jump in at the back of the pack for a lap or two, rest a lap, jump back in for another lap or two, and repeat until the run is over.

Each week they'll be able to run more and more, and before you know it, they'll be right up there with the lead group. Same thing with the long interval session.

The beauty of the "Summer of malmo" is that no matter what kind of shape you or your comrades-in-sweat are in you can all train together and benefit from each other.

Q: What should my heart rate be?

A: I don't have a clue. I'm trying to get you to "feel" Kung Fu, not "think" it.

Q: What about those 200s? Why are we doing speed work now?

A: The only way to run fast is to, well, run fast. The time to start is now. Let's say the group is running 200s. Just go out and run them. FULL RECOVERY. The whole point is to train the neuromuscular system, to concentrate on the mechanics of running - you know it: forward lean, arm carriage, knees up and out, heels clipping your butt, stride length and turnover. I've always been amazed at the number of runners that think that they can "get speed" during the last three weeks of the season. It doesn't work that way.

Q: So what you're saying is a five mile tempo run once a week AND, lets say, five by one mile, OR 16 x 200 for the other workout?

A: That's exactly what I'm saying. All of these workouts should be within yourself. Remember this isn't the end-all training program, it will prepare your for the real work to begin in September.

Q: No hill repeats?

A: Nope. If you want to, go ahead, but the objective here is to get the most during the summer with the least amount of effort - that's PHYSICAL and MENTAL. By meeting twice a week and running in a group the mental effort should be at a minimum. REMEMBER, NO RACING IN THE F*****' WORKOUT!!! There will be plenty of time for that later.

Q: What about the other days?

A: Keep those doubles going. If you're out on a run and are feeling good you just might rip into another tempo run. My favorite: "run to the barn", that is, the last two to three miles of an easy run just let it rip. Go into orbit. Some of you geeks might even call it AT training.

Q: I live in the country and don't have anyone else to run with.

A: That's OK. Just do your tempo runs on the roads. For your long repeats you might just go out on the roads for an hour or so of 5:00 easy/5:00 hard (on of my favorite workouts). Still the same principles apply to you. All of these workouts should be run within yourself.

Q: I want to run some summer road races, can I?

A: Sure, why not? As long as these races are not the end-all. You've got bigger fish to fry in the fall so take it easy. Who are you trying to impress in the summer anyway? Not me, baby. Save it for later. If you've got the discipline then run your tempo run during these races. Alright, I know that everyone has one race that they'd like to concentrate on, go ahead and go for it. Just don't make it a weekly habit.

Q: How much will this cost?

A: Nothing. There is no "Gold, Silver, or Bronze" plan to sign up for. I won't provide increasing levels of attention dependent upon the amount on the check. This program isn't about me, it's about you. I'm just passing on to you what is public domain, hopefully you'll use it.

Q: Go over that again?

A: (1) twice-a-day, as many days as you can - four, five or six days a week (2) increase your mileage, look, you guys are made of the same muscle and bone as me, you can do it. Find your own sweet spot (3) meet with a group twice a week (4) one tempo run of just four to six miles and (5) one workout of 1200m to 2000m repeats OR 16 to 24 by 150m to 300m (5) don't try to impress anyone, run within yourself (6) relax, the real training doesn't begin until September.