It is not included in this plan but feel free to integrated it as needed. Prioritize your milage and recovery before integrating cross training or strength training into your regiment. This allows you to keep training safely and makes your runs feel stronger.Ĭross Training– is highly recommended but at the bottom of the priority list. It allows the body to repair muscles and other systems. Rest Day- pivotal in any training program.
We want to encourage blood flow, stimulate healing and cardiovascular endurance with low impact. Yoga and stretching would be best other examples are swimming, or biking. Movements that lets the legs rest from running. Run #2 can be taken slowly, integrate walks and breaks as needed.Īctive Recovery Day- exercise that require light effort. If you’re feeling tired from a weeks worth of training forget about the time and focus on the miles. *LISTEN TO YOUR BODY* These runs help your legs adapt to fatigue. This is a great time to practice and play around with your nutrition, hydration, and shoes etc.īack to Back Long Run– can be brutal but its a good way to practice listening to your body. Regular Run– done at an easy pace, about 60% exertion, also known as a conversational pace. Hills & Speed Work– are strength building runs adapt the legs to ascending and descending hills. This program finishes off with a 3 week taper ensuring you are reseted, recovered and ready for race day. Tapering allows your mind and body to recover and rebuild. This program slowly and safely builds over 24 weeks with a taper every 3-4 weeks. If you’re not there yet, I recommend building up to these prerequisites before following the program. If you answered yes to these, or are very close, then you have a solid running base and this program is for you. Are you regularly running 35-40 miles a week injury free?.Do you feel comfortable running long runs over 20 miles?.Having a solid running base along with the physical experience of training will give you the best chances for success in completing your race and training cycles injury free.
It is a guide for regular runners that have experience in endurance training along with an interest in tackling a 50 mile race.
Is this guide for you?įor safety reasons, this is NOT a couch to Ultramarathon guide. For most of us, one thing is certain, the journey its self will feel more important and rewarding than the competition. Finishing an Ultra is different for everyone but at the end you’ll feel a wave of accomplishment wash over you. You’ll find yourself faced with opportunities to participate in other hobbies and actives instead of staying on track. It takes consistency and dedication to your training and a lot of time out of your schedule to get there. A 50 mile Ultramarathon is a commitment to yourself is not only challenging on the body and the mind.
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