This plan provides a 12-week focus on endurance training for runners with at least four years of training experience who are targeting an event from 50K to 50 miles.

The plan is arranged into three 4-week training blocks. The first block focuses on intensity rather than volume with two key aerobic tempo runs per week. The second block begins to build the duration of your long runs while cutting back to one aerobic tempo run per week. The final block focuses on increasing volume, including the duration of back-to-back long runs to achieve the ultrarunning minimum/maximum guideline for events from 50K to 50 miles — targeting at least 6 hours per week over 3 weeks starting 6 weeks prior to your target event.

The plan is part of the Alp Fitness ultra running series designed to take you through a progression of training phases over a period of about six months to prepare you for your ultramarathon. The recommended progression through the series: Aerobic Base Conditioning (optional) > VO2max Training (4 weeks) > Lactate Threshold Training (8 weeks) > Endurance Training (12 weeks) > Taper (2 weeks).

The plan integrates mental skills training into your running workouts, and includes a strength training program to supplement the run training.

Begin this plan about 14 weeks out from your target event and follow it with a 2-week taper (use the coupon code at the end to access a free taper plan). Before beginning this plan, it is recommended that you’ve completed the prior plans in the series — or the equivalent in training.

The plan assigns running volume based on training hours and training stress score (TSS). Adjust the frequency, volume, and intensity of the workouts up or down based on your personal starting point — see the guidelines within the plan to customize the plan for your own situation.

To target and monitor your training intensity, the workouts provide training zone descriptions based on breathing and talking cues to help you gauge your perceived exertion, as well as heart rate ranges, if you use a heart rate monitor. The Alp Fitness training zones are also compatible with running power. But you are encouraged to learn to judge your effort levels "by feel" even if using these other tools.

No matter where you want to go, you must start where you are with your own unique goals in mind. This plan — like any training plan — represents an initial draft, rather than a final document set in stone. You will write the final version over the coming weeks as you glean feedback from your training and adapt the plan to your specific situation and goals. Train smart!