Ultramarathon - Your First 50-miler in 24 weeks (Garmin-compatible, access to coach)

Author

Marius Triukas

All plans by this Coach

Length

24 Weeks

Typical Week

1 Day Off, 5 Run, 1 Strength

Longest Workout

5:00 hrs

Plan Specs

running ultra beginner intermediate pace based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.

If you have finished the marathon and you’re looking for a new challenge, chances are thought about running Ultra Marathon has crossed your mind.

There are not many Ultra Marathon training plans out there and one of the reasons is that these events are so different in distance, terrain and even weather conditions, that it is virtually impossible to have some training plan that would cover all training needs on an endurance athlete.

This plan is no exception. It is more of a recommendation, a daily schedule of workouts, based on preparation stages that would get your body ready for a challenging event - 50-mile Ultramarathon. It includes the duration of workouts rather than distance to be covered - otherwise, it would not be possible to plan your busy schedule. The plan also refers to RPE 1-10 (Rating of Perceived Exertion) scale when describing workouts, however, it is based on the percentage of your calculated Threshold Pace. When you progress, you will be able to relate your own RPE to your HR zones, if you feel more comfortable sticking to exact numbers that your sports watch shows you.

And if you will have any questions for this plan, prior to or after purchasing it, please contact me by e-mail marius@trainbydata.com and I’ll be happy to help you.

Also, read the Welcome message before starting. It contains important information about your plan.

Plan version v. 3.0.0

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:10
Training Load By Week
Average Weekly Training Hours: 07:10
Average Weekly Breakdown

Marius Triukas

Train By Data

Sub 3-hour marathoner and three times iron distance finisher, IRONMAN® Certified Coach with IT background (ah, and the father of two). Interested in data analysis and constant search for improvement, meter-by-meter, second-by-second.

If you’re ready and willing to delve into your training data and if you want to explore how numbers translate to your fitness, let’s talk and see if we can find out what your training may or may not has been missing.

Back to Plan Details

Sample Day 1

0:35:00
34.9TSS
Recovery Run 35min

Sample Day 2

1:00:00
60TSS
Recovery Run 1:00h

Sample Day 3

0:45:00
Stability&Endurance - Week 1

WARM-UP
Jog 5 min

DYNAMIC STRETCH
Knee Pulls - 1 set x10 reps
Walking on Toes with Toes Pointed In - 1 set x10 reps
Walking Hip Cradle - 1 set x10 reps

MAIN SET
Band Pull Apart - 1 set x10 reps
Step Up (No Weights) - 1 set x10 reps
Monster Lateral Walk (with bands) - 1 set x10 reps

Overhead Squat - 3 sets x12 reps, rest for 0:20 between reps; Weight: Bar
Step up - 3 sets x12 reps, rest for 0:20 between reps; Weight: Body
Goblet Squat - 3 sets x12 reps, rest for 0:20 between reps

Anti-Rotation with Bands - 3 sets x10 reps
Side plank - 3 sets, continue for 0:30
Donkey Kicks - 3 sets x10 reps

COOL-DOWN
Static stretches - 5 min

Sample Day 4

1:00:00
73TSS
Steady State Run 1x10min

Sample Day 5

0:30:00
29.8TSS
Recovery Run 30min

Sample Day 6

1:10:00
81TSS
Endurance Run 1:10h

Sample Day 8

1:03:00
87.3TSS
Running Intervals, 6x3min

Ultramarathon - Your First 50-miler in 24 weeks (Garmin-compatible, access to coach)

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