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Trail Running: Intro to Ultras - RPE Based

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Trail Running: Intro to Ultras - RPE Based

Author

Uphill Athlete

All plans by this Coach
4.65 (97)

Length

20 Weeks

Plan Description

This 20 week ultra running training plan is designed for individuals looking at improving their trail running performance or competing in their first 50km race. You should have some running background and be capable of handling back-to-back weeks of 25 miles of easy aerobic running to start. This plan builds to a 50 mile week that include one high intensity session. We have also added structured workouts and included training guidance by RPE (Rate of Perceived Exertion). These changes will help you self-administer this plan and educate you on critical training principles along the way.

The plan follows the proven model of three building weeks followed by a recovery week to allow your body to absorb the training that preceded it. The plan takes you through an 8 week base period to solidify both general functional strength and the aerobic base you will need to support the hard work in the later weeks. You will then move into a 4 week running specific strength period to boost your running power and muscular endurance on uphills.

The meat of the program is a 6 week block of focus on the two principle components of any ultra distance trail run: uphills and long distance.

This plan is based on your RPE, or Rate of Perceived Exertion. Workout intensities are guided by how hard you are working based on your perception of effort (how hard the workout feels to you) rather than by heart rate. This is an adaption of the original plan for those who want to learn to calibrate their effort levels in their workouts. It's also a great option for those who don't have a smartwatch or prefer not to train using technology.

The final 2 weeks are a taper and rest period to prepare you for a trail run or race of around 30 miles/50 kilometers.

Send us your success stories! You might also want to visit our free forum at uphillathlete.com where you will find answers to the most common questions about our training plans.

Happy Training,
The Uphill Athlete Team

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
03:09:00 01:25:00
Strength x1
01:00:00 01:00:00
Day Off x1
—— ——
Other x1
00:37:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
Run
03:09:00 01:25:00
Strength
01:00:00 01:00:00
Day Off
—— ——
Other
00:37:00 00:30:00

Training Load By Week


This plan works best with the following fitness devices:

Uphill Athlete by Steve House

Uphill Athlete

Uphill Athlete has a strong mission: to inspire and educate mountain athletes through education and celebration. We wrote the books on training for mountain sports. On our website, you'll find a wealth of science-based, mountain-proven resources, including articles, videos, and podcasts. From trail running to climbing Everest, our expertise covers it all.

Uphill Athlete offers coaching, a monthly membership program, training plans, and valuable free resources for learning and enjoyment.


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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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