Your 19 Week Ultra Distance 50 mile / 100km Training Plan from a Level 3 British Triathlon Coach
Welcome to your training plan!
This plan is appropriate for newer runners preparing for their first Ultra, masters athletes, or for more experienced runners who need or prefer a relatively low-volume training program.
Before you begin the plan, build your training to the point where you are running at least three times per week with the longest run of 10 miles or more or at lest 80 minutes..
Your plan features four runs per week plus two sessions that may be done either as easy runs or as non-impact cardio cross training sessions plus a rest day.
It is based on 80/20 running methodology where 80 percent of your weekly training time at moderate intensity (i.e. at a pace at which you can comfortably carry on a conversation) and about 20 percent at moderate to high intensity.
Your plan includes:
⚡ Structured running session with Power and RPE for STRYD, Garmin, Coros, Polar etc
📹 Video sessions, structured and written sessions
🏋️ Strength & Conditioning to help you avoid injuries
🧘♀️ Deep Stretching & Meditation
🚴♂️ Cross Training such as Cycling or Elliptical
✏️ Training & Race Tips
📧 Email Access to Coach
Preparing for an Ultra is essential to making sure that all of your efforts don’t go to waste.
During the 19-week Ultra Marathon training, you will help prepare your body and mind to run between 50km and one hundred mile event.
You should consult your doctor before embarking on any physical fitness training. For any of the sessions, especially the strength and conditioning sessions, if you are unsure of the exercises then seek the help and advice of a professional near you.
My name is Karen and I live in Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). I'm an 8020 Endurance & IRONMAN U Certified Coach, Level 3 British Triathlon Federation Coach and Tutor and qualified Personal Trainer (AIQ/NASM).
Karen has an MSc in Sports Performance Coaching.
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Good luck with your training and Ultra Marathon event!
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I’m Karen Parnell, British Triathlon Level 3 Coach & Tutor, IRONMAN U Coach & MSc in Sports Performance Coaching. With certifications spanning NASM PT, WOWSA Level 3 Open Water, 80/20 Endurance, & World Triathlon Female Athlete Coaching, I bring proven expertise across all aspects of swimming, cycling & running.
My passion is helping athletes like you reach your race goals through a holistic approach that blends smart training, tailored nutrition, strength/mobiity, recovery & mental strategies.