The purpose of these back-to-back long run days is to build and manage cumulative fatigue so that when race day comes, you can manage the accumulative mileage load when you’re deep into your course.Īnother demand that sets ultra plans apart is the frequency at which you’ll run - the more hours you train each week, the more often you’ll run at least once per day. Most ultra training programs are going to lean heavily on back-to-back long runs on Saturdays and Sundays, which is what sets them apart from marathon training plans. Ultramarathon Training Plan Weekly Structure There’s a lot that goes into preparing your body for an ultra, and the aforementioned can add up to another 2-4 hours per week of training time depending on your training plan. Also, don’t forget about the time you’ll spend on non-running training, which can include cross-training, weight training, stretching, bodywork, and massage. The hours per week estimated above can vary depending on your average pace and the amount of vertical (i.e., climbing and descending) you need to get in for your race-specific training. Example of Ultramarathon Training Time in Relation to Weekly Mileage When you start moving beyond the amateur ranks, training starts to take on new shapes with more hours, more vertical movement, multiple daily runs, longer single outings on weekends, or even multi-day efforts.
Take a look at the chart below to see how mileage equates to hours spent training. When training for ultras, you can expect to run at least 40 miles per week and up to 65-75 miles per week for most age-group level amateurs. Beware, however, that the only hours that truly matter are the ones you can recover from. Training time is also linked to your overall fitness and progress: the fitter you get, the more you’ll train each week. The time you spend training is directly correlated to the distance you plan on racing, and most of this time will be spent on long runs. Time Commitments When Preparing for an Ultra
Let’s jump into what you can expect from your ultramarathon training plan, including time commitment, weekly structure, workouts to expect, and other considerations. You have many different buckets to fill on your way to an ultramarathon finish line that depend on experience, current fitness, your desired outcome, and the demands of your event. To be prepared for such an endeavor, it’s vital you have a structured training plan that builds your fitness to peak condition just in time for your event. Running your first ultramarathon should be a challenge within reach - something that stretches you mentally and physically.
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