Ultra-Marathon Training Plan (Intermediate)

Average Weekly Training Hours 06:04
Training Load By Week
Average Weekly Training Hours 06:04
Training Load By Week

This plan was written and intended for those with a reasonable background of base running fitness. You may have already competed in a marathon and/or ultra-distance running race. If you have not then there is no reason why you cannot still prepare for and compete the Challenge if you give yourself plenty of time to prepare. If you intend to walk/hike then you will still need to get some miles in the legs beforehand.

Sample Day 1
0:45:00
3.11mi
Economy Hill Sprints

On a steep hill with 6-8 percent gradient sprint up for 45 secs 6 times. Concentrate on driving the knees.

Sample Day 2
0:45:00
6.21mi
Endurance Basic

Do these work outs on soft flat terraine such as a packed dirt or gravel trail an run in zone 1-2. Keep all movements quick and light. These may also be done on a treadmill at 1 degree incline.

Sample Day 3
0:20:00
2.49mi
Easy Run or Rest Day

Do these work outs on soft flat terraine such as a packed dirt or gravel trail an run in zone 2. Keep all movements quick and light. These may also be done on a treadmill at 1 degree incline.

Sample Day 4
0:30:00
3.11mi
Local Park Run - www.parkrun.org.uk/

Parkrun organise free, weekly, 5km timed runs around the world. They are open to everyone, free, and are safe and easy to take part in.

These events take place in pleasant parkland surroundings and we encourage people of every ability to take part; from those taking their first steps in running to Olympians; from juniors to those with more experience; we welcome you all.

Sample Day 5
10.25mi
Endurance Basic

Do these work outs on soft flat terraine such as a packed dirt or gravel trail an run in zone 1. Keep all movements quick and light. These may also be done on a treadmill at 1 degree incline.

Sample Day 6
0:45:00
Cross Train

Aerobic exercises work best. It could be swimming, cycling, walking (see below), cross-country skiing, snowshoeing, or even some combination that could include strength training. Cross train on Wednesdays and/or Saturdays. Cross-training days should be considered easy days that allow you to recover from the running you do the rest of the week.

Sample Day 7
0:40:00
4.97mi
Easy Run

Do these work outs on soft flat terraine such as a packed dirt or gravel trail an run in zone 2. Keep all movements quick and light. These may also be done on a treadmill at 1 degree incline.

Michael Masters
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MSquared Triathlon Coaching

Michael's coaching profile speaks for itself. With a lifetime of experience in sports coaching at the very highest levels he is without doubt one of the most exciting coaches on the scene.

Michael can provide individuals with an underwater swim analysis seperate to the full range of Training Peaks coaching packages available.