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ATOMIC ULTRA MARATHON - 16 Weeks

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ATOMIC ULTRA MARATHON - 16 Weeks

Author

Blue Benadum

Length

16 Weeks

Plan Description

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

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
03:44:00 02:00:00
Strength x2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
03:44:00 02:00:00
Strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:


  • This plan includes a Free Basic TrainingPeaks Account.
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  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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.

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