Browse More Plans

Ultra marathon - Final Four Weeks

Includes Structured Workouts

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


Learn More about Structured Workouts.

Author

Dr Will O'Connor

All plans by this Coach
No Ratings

Length

4 Weeks

Refund Policy

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?
Includes Structured Workouts

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


Learn More about Structured Workouts.

Plan Description

The majority of the hard work is done! The final four weeks includes one more “key” session delivered this weekend (3 weeks out). Otherwise, the majority of your training is done. Your fitness will be near it’s peak and you will need to recover, so you can activate those fitness gain you’ve been working hard on in the previous weeks and months.

The Three Points of Note


Less is more now. There is no need to “push through” because the risk of overdoing it is far greater than the reward of gaining 1-2% of fitness.

The training may start to taper off but you can’t lose focus. Over the next four weeks, you should feel like you have more time (and energy) available. You should use this extra to work on your physical wellbeing; self-massage, yoga, technique sessions, it can all help.

Diet, with less training, comes less energy output. After weeks and months of ultramarathon training, you would have developed a certain level of hunger to match your energy output. Now that you’re dialling back the training your hunger will remain elevated for a week or two as your body expects another onslaught. With this in mind, you’ll need to watch what you eat. Learn about how a low-carbohydrate may help you during this time.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx4
3:27 hrs 4:00 hrs
Workouts Per Week Weekly Average Longest Workout
Run
3:27 hrs 4:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Dr Will O'Connor

Performance Advantage

I have been racing, studying and coaching endurance sports for my entire adult life. For me, endurance training isn't an afterthought or a chore, it's a way of life.

Early mornings, blisters, afternoon naps, getting excited about the latest Garmin release, that's who I am.