20-Week Time-Crunched Ultra Plan — 3 Runs/Week + Strength to Finish 50–100 km | Enduraprep
20-Week Time-Crunched Ultra Plan — 3 Runs/Week + Strength to Finish 50–100 km | Enduraprep
Length
20 Weeks
Plan Description
Train for an ultra-marathon on a busy schedule.
This 20-week program is built for runners who want to complete (or improve at) 50–100 km hilly or trail ultras without devoting every spare hour to training. With three purposeful runs per week, two strength sessions, and optional “time-on-feet” hikes, you’ll develop the stamina and durability needed to finish strong — while keeping balance with work and family.
What’s inside:
• 3 structured runs each week — quality sessions, endurance and recovery
• 2 short, progressive strength workouts to boost resilience and economy
• Guidance for optional hiking or brisk walks to safely increase time-on-feet
• Gradual build in mileage
• Recovery and taper phases to ensure you start fresh
Who it’s for:
• Busy athletes targeting their first or next 50–100 km finish
• Trail runners who want a smart, sustainable alternative to high-mileage plans
• Anyone balancing ultra goals with work, family or other sports
What you’ll gain:
• Endurance and strength to handle long and hilly/mountainous terrain
• Injury-resistant muscles from consistent strength work
• Confidence you can complete your race on sensible volume
💬 Want personalised pacing, nutrition or video feedback? Check out our 1:1 coaching options
www.enduraprep.com/online-coaching
How it Works
Load Your Plan
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Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x3
|
03:42:00 | 04:00:00 |
|
Strength
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:42:00 | 04:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- 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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