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.
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Happy Training,
The Uphill Athlete Team
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