This plan is intended for use in preparation for a 50 mile to 100K ultra race which takes place on off-road, hilly and potentially technical terrain. It is suitable for someone who has completed one or more ultras before but wants to progress - perhaps to a more difficult race, to achieve a faster time, or to complete without being injured.
The plan assumes an existing base mileage of around 25 miles per week and some experience running off road. It includes 6 days of activity in most weeks - 5 runs and 2 S&C sessions.
This plan uses RPE (rate of perceived effort) to give you the required effort level for each run. An RPE guide is attached at the start of the plan. This can be the best method for training for an ultra due to the number of variables which can affect heart rate and pace. Please note that this plan is NOT suitable for APPLE watch users as currently RPE workouts will not load onto Apple watches. Please choose the equivalent HR-based plan instead.
The strength and conditioning sessions are suitable for both those with no S&C experience and those who have done some before. These sessions are designed be completed at home. Videos are available to help to carry out many of the exercises.
For the duration of your plan, you can choose to join my WhatsApp group where you can ask questions and communicate with other athletes. If you wish to be added, please email me at martha@marthaurwinruncoaching.com with your phone number and I will get you added.
I am an EA coach and UESCA ultrarunning and strength and conditioning coach, specialising in ultrarunning. I plan your training in a way that works for you based on your goals, experience and lifestyle. I give lots of feedback and constantly monitor your progress. I also provide a personalised strength programme to address weaknesses and build running-specific strength. I host an active WhatsApp community for support and advice and produce training resources to enhance your knowledge and skills.