Ultimate Ultramarathon Training Plan Build Phase (3-4 days/wk)
Dr Will O'ConnorAll plans by this Coach
The final layer of foundation (build phase). A lot of athletes will enter into a training plan around 8 - 12 weeks from their target event. If that’s you, and you haven’t been consistently training for at least four or more weeks, I recommend you complete the lower end of all the time recommendations. If you’ve been training consistently for four or more weeks either on the Endurance Training Hub or by yourself, you can get right into it.
Your build phase is the start of the event specific training. During the next four weeks, you’ll be lifting your training load slightly and targeting the specific demands of your event. I.e. sustained threshold, ultra-duration, hills, sweet spot.
The Three Points of Note
Be flexible. You’re still a little way out from your target event, so a missed session here or there is completely fine. As is doing different endurance sports. Got a 2hr run on the plan but your friends want you to go riding, no problem.
Racing. The build phase is a great time for racing. It’s now, that you want to find out where your strengths and weakness are in relation to your target event. Racing will allow you time to work on your weaknesses in the preparation phase. Keep racing to less than 2hrs for now. Unless you’re training 15+hrs a week, racing for longer than 2hrs will require a few days recovery which is time better spent training at this stage.
Recovery and body maintenance. You’re going to be asking a lot from your body over these next few weeks and months, so it’s worth investing a little bit back into yourself. Sports massage, yoga, self-massage equipment. Making body maintenance a habit now will make it less of a chore later when you’re under a heavy training load.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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