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Beginner - 16 Week - Enduraprep Ultra Marathon Plan (30 - 60 mile events)

Author

Enduraprep

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Length

16 Weeks

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Plan Description

A 16 week Ultra Marathon training plan.

The plan is based on four runs per week with two strength and conditioning sessions per week.
The workouts are built using rate of perceived exertion (RPE) but the descriptions give instructions of how to use heart rate zones with this training plan.

This would be a great plan for the first time ultra runner. However, if you have covered more than a marathon distance before but have not trained following a structured plan you would be sure to see great results with this plan.

The plan starts with four weeks of aerobic running. Later phases add hill repetitions, tempo and progression runs. The plan also has reduced volume recovery weeks.

The plan tapers down in the final two weeks with instructions for a Saturday or Sunday race.

This plan is suitable for off road marathon and up to 60 mile events. Instructions are given on how to adapt the weekend run for different events.

At Enduraprep we have worked with athletes towards ultra events such as Badwater 135 and Marathon Des Sables. We know our approach works if you follow it with consistency and discipline.

This plan would match very well with the results from our VO2 Max testing. The plan includes how to use the zones from these tests.

For more information on testing with Enduraprep in Cardiff go to www.enduraprep.co.uk/testing

We'd love to hear how you get on with following this plan. Follow us on socials @enduraprep and be sure to tag us in your training snaps. We look forward to seeing you in action!



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx4
4:47 hrs 4:00 hrs
Strengthx2
1:37 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Run
4:47 hrs 4:00 hrs
Strength
1:37 hrs 1:00 hrs

Training Load By Week


Enduraprep

Lawrence Cronk

Enduraprep Endurance Caching

We have supported individuals from first time racers to competitive age group athletes in events from 5KM runs to multi-day challenges and sub ten hour Iron distance triathlon finishes.

We provide remote coaching to athletes around the globe alongside health & performance testing (VO2 max and resting metabolic rate) from our HQ in Cardiff, South Wales, UK.