48km Ultra Marathon Plan (1600m Elevation)

Author

Corrie Fillmore

All plans by this Coach

Length

12 Weeks

Typical Week

5 Run, 4 Other, 2 Day Off

Longest Workout

24.85 miles

Plan Specs

running trail intermediate advanced masters hr based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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48km Ultra Marathon Plan (1600m Elevation)
Saturday Race

This 12-week plan was created for a client specifically who requested rest days on Wednesday and Sunday - thus only training 5 days per week. The peak weekly volume for the plan is 75-80kms and peaks 3 weeks prior to the event. The plan operates on a 3 week build, 1 week rest cycle.

Rest week volume is 45-60km so only runners who have an average weekly volume in this range will find this plan useful.

The average weekly volume across the plan is around 53km per week.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:04

Corrie Johnstone

Valetudo Multi-Sport

Corrie Johnstone coaching provides personal coaching services to all levels of triathletes, cyclists, ultra runners, and endurance sports enthusiasts.
Corrie is a Triathlon Australia Accredited Performance Coach, with both a Cert III & IV in Fitness.
Please visit my website (wwww.corriejohnstone.com.au) for more information about my coaching experience and training packages.

Back to Plan Details

Sample Day 1

4.35mi
35TSS
Zone 2-3 HR Aerobic Run

Warm up
1km @ 40-50 % of Maximum Heart Rate (Zone 1)

Then:
5km @ 65-75 % of Maximum Heart Rate (Zone 2-3)

Cool Down
1km @ 40-50 % of Maximum Heart Rate

Sample Day 2

0:50:00
5.59mi
45.8TSS
Vo2 Max Intervals (HR BASED) - 2.5min x 4

15min easy warmup, Zone 1 HR


Then: 2.5 minute Zone 4/5 HR effort x4 with 5min EASY (Zone 1 HR) running between.

Cool down easy for 5mins, jogging.

Sample Day 4

6.52mi
5x2min Hill Runs

10 minutes easy jog (Zone 1 HR)
5x 2 minutes uphill at 8/10 RPE (Zone 4-5 HR)
Walk or jog back down for 3-4 minutes to recover
5 minutes easy running recovery to finish (Zone 1 HR)

Sample Day 5

3.11mi
24TSS
Recovery Run - All Zone 1-2 HR

Recovery Run - All Zone 1-2 HR

Sample Day 6

9.32mi
125TSS
Trail Run - Elevation Focus (500-700m Elevation)

Trail Run - "All day aerobic pace" Zone 1-2 HR.

Sample Day 8

4.35mi
35TSS
Zone 2-3 HR Aerobic Run

Warm up
1km @ 40-50 % of Maximum Heart Rate (Zone 1)

Then:
5km @ 65-75 % of Maximum Heart Rate (Zone 2-3)

Cool Down
1km @ 40-50 % of Maximum Heart Rate

Sample Day 9

5.84mi
55TSS
VO2 Max 2.5 minute Zone 4/5 HR effort x5

10min easy warmup, Zone 1 HR


Then: 2.5 minute Zone 4/5 HR effort x5 with 5min EASY (Zone 1 HR) running between.

Cool down easy for 5mins, jogging.

48km Ultra Marathon Plan (1600m Elevation)

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