For runners taking on their first 50K ultra marathon or those who may have completed their first ultra but would like to train in a more structured and systematic way with strength and conditioning sessions included.
This plan:
- 4 runs a week
- 2 strength session days a week
- Generally 3 weeks of building training load and then a cutback week to allow for recovery
- Time rather than distance based
- Uses RPE (Rate of Perceived Exertion)
Before starting this training plan you should be able to comfortably run for a combined total of 4 hours over the course of a week at an easy pace. If this is not yet your normal running volume, then you should steadily build up to this before starting Week 1 of the training plan so you are used to running 4 hours total per week.
Note: This 20 Week plan includes a 4 week base building period for runners who may not be used to running at different effort levels or doing speed work in their training. This base period will help you build up gradually to more structured speed sessions from Week 5. If you would like the 16 week version of this plan without this Base Building phase then you can find this on my coaching plans page.
The plan is divided into four main training phases:
1. Base Building: 4 Weeks
2. VO2 Max: 4 Weeks
3. Lactate Threshold: 4 Weeks
4. Endurance: 8 Weeks including a two-week taper
The plan runs from least specific to most specific to ultra running. The earlier stages of the plan are lower volume and higher intensity and then this is gradually reversed as you build towards race day.
In the Base Building phase (Weeks 1 to 4) you are continuing to build your aerobic base but also developing muscular-skeletal adaptations. This is done by getting the body used to running at different effort levels based on the RPE (Rate of Perceived Exertion) scale (more on this below), introducing some speed elements with running strides and integrating strength work so your body can absorb and distribute force effectively.
In the VO2 Max phase (Weeks 5 to 8) your main running session of the week is focused on speed over short distance which will help build muscle power and also your running economy - your muscles’ ability to utilise oxygen and run efficiently.
From here into the Lactate Threshold phase (Weeks 9 to 12) the length of your intervals in the structured session will get longer and the intensity lower as you build your speed endurance.
Then finally in the Endurance phase (Weeks 13 to 20) you will lengthen your long runs and focus on mimicking race conditions as much as possible whilst still keeping one structured session a week (the Steady State Run) running at above race effort to keep some intensity in there.
Digital training plans, 1 to 1 coaching and one-off coaching calls. I work with everyone from first time ultra runners to more experienced athletes looking for a new perspective or more structured training.
Full details can be found at: www.benoconnellcoaching.com