This 16-week ultra running training plan is designed for individuals looking at completing a three-day stage race or multi-day adventure run like the Wonderland Trail around Mt. Rainier. To make the most of this plan you should have some running background and be capable of handling back to back weeks of 30 miles of easy aerobic running to start. The plan builds to nearly 55 mile weeks that include one high-intensity session.
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.
The final 2 weeks are a taper and rest to prepare you for three days of trail running through varied, beautiful terrain, with roughly 30 miles per day.
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.
Like any well crafted training program this one will only achieve the desired results if it is administered properly. This means following the intensity, volume and recovery recommendations. It also means listening to your body and resting when you need it. The stress of everyday life will impact your ability to handle the training load and must be factored in the evaluation of your readiness to train.
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Happy Training,
The Uphill Athlete Team
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