Browse More Plans

Ultra marathon - Final Four Weeks

Author

Dr Will O'Connor

All plans by this Coach
No Ratings

Length

4 Weeks

Plan Specs

running ultra beginner intermediate time goal hr based

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?

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.



Stats

Average Weekly Breakdown

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

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.

Sample Day 1

0:30:00
28.3TSS
Bonus Run (30-60min) - Move to anyday or delete

If you're running four days this week, move this run to the day of your choice.
If you're running three days this week, you can delete the workout.

Nothing specific other than keeping it easy. Heart Rate and effort within or below Zone 2.

Sample Day 2

0:45:00
42.3TSS
45-60min Aerobic Run

You can run shorter or longer depending on your energy levels and time availability. The most important thing is to get out and run.

Be sure to monitor your heart rate or effort, so you don't run too hard.

Sample Day 4

0:45:00
45TSS
Short Hill Repeats

10 - 15 min easy running
5x 2 min uphill running at 8 out of 10 effort (heart rate should be over 170bpm by the end)
Walk or jog back down for 3-4 min to recover (Heart rate should be < 130bpm)
10 - 15 min easy running

The hill should be at a gradient that is runnable for the entire 2min. (Approx. 6%)

The goal of these hill efforts is to promote strength and stamina. An additional benefit is that hill running promotes efficient running form by encouraging you to run on your forefoot.

Sample Day 6

4:00:00
Final Ultra Long Run (4-6hrs)

For the majority of runners the final big run will be 4hrs, however, if you have been running 4hrs in your previous training phase you can run up to 6hrs.
The goal of the final big run is to push your body to the limit while under fatigue from the previous weeks and months of training.
If you're event is going to be 10hrs+ and you think 4hrs is way too short, don't worry. The training you have been doing up to this point has built up to make this feel like a much longer run.
Complete your big run on a course that is similar to the event you'll be running. Take all your gear and nutrition. Run at goal race effort from the beginning.

Sample Day 8

0:30:00
28.3TSS
Bonus Run (30-60min) - Move to anyday or delete

If you're running four days this week, move this run to the day of your choice.
If you're running three days this week, you can delete the workout.

Nothing specific other than keeping it easy. Heart Rate and effort within or below Zone 2.

Sample Day 9

0:45:00
42.3TSS
45-60min Aerobic Run

You can run shorter or longer depending on your energy levels and time availability. The most important thing is to get out and run.

Be sure to monitor your heart rate or effort, so you don't run too hard.

Sample Day 11

0:45:00
45TSS
Short Hill Repeats

10 - 15 min easy running
5x 2 min uphill running at 8 out of 10 effort (heart rate should be over 170bpm by the end)
Walk or jog back down for 3-4 min to recover (Heart rate should be < 130bpm)
10 - 15 min easy running

The hill should be at a gradient that is runnable for the entire 2min. (Approx. 6%)

The goal of these hill efforts is to promote strength and stamina. An additional benefit is that hill running promotes efficient running form by encouraging you to run on your forefoot.

$39.00 - Buy Now