Welcome to an ultra training plan potentially unlike anything you've experienced.
The methods in this plan are the same methods that we have used for decades to produce Elite Marathon results. Over the years we have discovered these methods are extremely effective in the ultra-distance races just as much as the marathon.
All workouts are measured relative to the anaerobic threshold. We have made this easy by entering a "goal marathon race pace" into our percentage calculator URL - "whatpace.com". All training percentages between 60-115% are associated a pace relative to your goal Marathon Pace. (100% = Threshold or Marathon Pace)
The easiest description of this method is a Canovian approach, named for Renato Canova, who's methods were originally used to coach myself, Blue Benadum to 11 marathons in the 2:20's via coach Nate Jenkins. The two primary components are Aerobic Resistance; building the capacity for increasing paces over longer distances within the aerobic zones and Speed Extension; working above the anaerobic threshold to develop cardio-respiratory fitness and then extending duration of these efforts while reducing intensity over time. The Sharpening Phases of this training see both components becoming almost one in the same as the Aerobic Paces get so fast and the Speed Extension workouts get so long.
Each week also includes 3 strength workouts with two workouts focused on Power Development, which has a low fatiguing effect and one workout focusing on either mobility, core strengthening or muscular endurance.
This is a 16 week cycle that is extremely comprehensive. We recommend having a solid base before taking on the entirety of this training.
I hope you enjoy the experience of training that we have used successfully for hundreds of athletes over the years!
- Coach Blue and Atomic Headquarters Team