Enduraprep Ultra Marathon Plan - (80-100 mile events) 24 Week

Author

Enduraprep

All plans by this Coach

Length

24 Weeks

Typical Week

2 Strength, 4 Run, 1 Walk

Longest Workout

5:00 hrs

Plan Specs

running ultra beginner intermediate advanced masters

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Still have questions about this plan?

ACCESS YOUR PLAN ANYWHERE

Every training plan is built specifically to use within the TrainingPeaks desktop apps, iOS app, and Android app. During purchase you will be asked to login or create a free account to start your training.

Summary

A 24 week Ultra Marathon Training Plan.

This plan is aimed at events of 80-100 miles in length.

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.

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.

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

Follow us on socials @enduraprep and be sure to let us know how you get on following this plan, good luck!

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 09:25
Training Load By Week
Average Weekly Training Hours: 09:25
Average Weekly Breakdown

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.

Back to Plan Details

Sample Day 1

1:00:00
Strength & Conditioning

Download the attached strength and conditioning document.

Look to complete two sessions / week with a third being a bonus but not essential.

Be sure to have a thorough warm up before sessions. The rowing machine works well for this to get blood flowing through upper and lower body.

If you are new to S&C or have had time away from it then be cautious during the first few weeks. Use a light resistance or just body weight and perhaps just 2 sets per exercise. Expect to feel stiff and sore in the following days, this is normal at first.

Always leave a day or more between S&C sessions.

Seek advise from gym staff if in doubt about how to execute any of these moves. They may also be able to help you adapt this plan to work with the equipment available.

(60 minutes is a guesstimate at how long this session might take, it could take more or less).

Sample Day 2

0:30:00
38TSS
Aerobic Run

A steady state run. Look to hold a consistent effort throughout. Moderate your pace over changes in terrain to keep the effort consistent.

Build the effort through the warm up and then settle into your effort.

If you are using heart rate the you should look to be spending time in Zone 2, your moderate zone. You shouldn't need to walk up hill to keep your HR in the zone, if this happens, run gently uphill and let your HR fluctuate out of the zone but do not push hard uphill.

To finish have a couple of minutes easy running followed by some light stretching.

Sample Day 3

0:30:00
38TSS
Aerobic Run

A steady state run. Look to hold a consistent effort throughout. Moderate your pace over changes in terrain to keep the effort consistent.

Build the effort through the warm up and then settle into your effort.

If you are using heart rate the you should look to be spending time in Zone 2, your moderate zone. You shouldn't need to walk up hill to keep your HR in the zone, if this happens, run gently uphill and let your HR fluctuate out of the zone but do not push hard uphill.

To finish have a couple of minutes easy running followed by some light stretching.

Sample Day 4

1:00:00
Strength & Conditioning

Download the attached strength and conditioning document.

Look to complete two sessions / week with a third being a bonus but not essential.

Be sure to have a thorough warm up before sessions. The rowing machine works well for this to get blood flowing through upper and lower body.

If you are new to S&C or have had time away from it then be cautious during the first few weeks. Use a light resistance or just body weight and perhaps just 2 sets per exercise. Expect to feel stiff and sore in the following days, this is normal at first.

Always leave a day or more between S&C sessions.

Seek advise from gym staff if in doubt about how to execute any of these moves. They may also be able to help you adapt this plan to work with the equipment available.

(60 minutes is a guesstimate at how long this session might take, it could take more or less).

Sample Day 5

0:30:00
38TSS
Aerobic Run

A steady state run. Look to hold a consistent effort throughout. Moderate your pace over changes in terrain to keep the effort consistent.

Build the effort through the warm up and then settle into your effort.

If you are using heart rate the you should look to be spending time in Zone 2, your moderate zone. You shouldn't need to walk up hill to keep your HR in the zone, if this happens, run gently uphill and let your HR fluctuate out of the zone but do not push hard uphill.

To finish have a couple of minutes easy running followed by some light stretching.

Sample Day 6

0:45:00
58TSS
Aerobic Run

A steady state run. Look to hold a consistent effort throughout. Moderate your pace over changes in terrain to keep the effort consistent.

Build the effort through the warm up and then settle into your effort.

If you are using heart rate the you should look to be spending time in Zone 2, your moderate zone. You shouldn't need to walk up hill to keep your HR in the zone, if this happens, run gently uphill and let your HR fluctuate out of the zone but do not push hard uphill.

To finish have a couple of minutes easy running followed by some light stretching.

Sample Day 8

1:00:00
Strength & Conditioning

Download the attached strength and conditioning document.

Look to complete two sessions / week with a third being a bonus but not essential.

Be sure to have a thorough warm up before sessions. The rowing machine works well for this to get blood flowing through upper and lower body.

If you are new to S&C or have had time away from it then be cautious during the first few weeks. Use a light resistance or just body weight and perhaps just 2 sets per exercise. Expect to feel stiff and sore in the following days, this is normal at first.

Always leave a day or more between S&C sessions.

Seek advise from gym staff if in doubt about how to execute any of these moves. They may also be able to help you adapt this plan to work with the equipment available.

(60 minutes is a guesstimate at how long this session might take, it could take more or less).

Enduraprep Ultra Marathon Plan - (80-100 mile events) 24 Week

$70.00 - Buy Now
_