50 Mile Ultra Training ProgramUltramarathon Training. October 1. 5, 2. 00. Bryon Powell . If you find this article useful, you may be interested in my new book. Relentless Forward Progress: A Guide to Running Ultramarathons. You may also want to subscribe to i. Run. Far via RSS or email? Well, training for an ultramarathon looks an awful lot like training for a marathon. In fact, at the shorter side of things, anyone who has trained for a marathon is likely pretty well trained for a 5. There is the caveat that training to finish the Chicago Marathon would not prepare you terribly well for, say, the Noble Canyon 5. Promised Land 5. 0k. On The Long Run. If you’re relatively new to running you can follow any of the prominent marathon training programs with one modification and be pretty well set to run almost any ultramarathon.* That modification is the long run. When looking at ultra training on the weekly level nothing is more important than the long run. You don’t need one every week, but the more the better. If you’ve run only one or two marathons, you’ll need to start building up your long runs from shorter distances. Hopefully, you can start the training program by substituting longer long runs than the schedule would call for. Many marathon training programs call for long runs every other week. See if you can get long efforts in most weeks, though it’s not a bad idea to alternate longer long runs with shorter long runs. If you are training for 5. For 5. 0 miles, try 2. Though far from impossible, I would not recommend a 1. Rather, I’d recommend using some shorter races such as a 5. You can, of course, do a bunch of 2. Back- to- Backs. Since I just discussed long runs, here’s a quick note on running back- to- back (B2. B) long runs. Some ultra- training programs swear by them. I’d say that they don’t need to be a regular part of a first time ultrarunner’s training. In fact, unless one is running their first ultra after many years of running, I think there’s too high a risk of injury or illness in running B2. Bs very often, but I’ve got no hard basis for that. That said, one strategically placed 3- 6 weeks before your first ultra has some benefits. It’s great to have a little experience in dealing with heavy, unresponsive legs and a beat psyche before race day. It’s also a great way to get in a bunch of miles. I would caution that one should be alert for injuries (not to be confused with soreness or tiredness, which are what you should be learning how to deal with) on the second day and in subsequent days. Be sure to take a good recovery after the B2. B. I do think B2. Bs are useful in advanced ultra training, both when run for a “bonk run” (depleting glycogen stores the first day, not replenishing, and then going out for another long run in an already depleted state the next day) or normally. Runners World magazine writer, answers running questions and provides training programs. Hal Higdon has been writing and running for half a century. I know some studs who have an annual B2. B2. B on the Angeles Crest 1. Intermediate ultra marathon program. Download & Print the program. These training programs have been developed as a guide only and do not take into account. Most ultra marathon training programs agree that there are five steps to preparing for an ultra event. In the first instance, you should be concentrating on. Western States. Most important, it will get you used to running tired – it’s definitely worked for them. That’s much preferable to tiring your legs the first day and then being faced with faster road miles the second. I am in no way suggesting that you need to run on the course every day or every weekend. Indeed, you can be well prepared for a particular ultra having never stepped a foot on the course prior to race day. What I mean is that you should be prepared for the footing, climbs/descents, and possibly the conditions you’ll face on the course. Footing. The footing component to specificity seems fairly obvious. It would be beneficial to have run on a trail prior to starting a trail ultra. On the flip side, running all your miles on forest trails might not be the wisest thing going into a flat road 5. Even being familiar with the type of trail can be quite useful. For instance, it would be great to have recent experience on rocky trails before hitting the Massanutten Mountain Trails 1. Marathon des Sables. Be sure to check what footing is likely to be at the race. I’ve heard many stories of folks who thought the JFK 5. Appalachian Trail section. Climbing. Many ultras take place in mountains. It would seem to make sense that one should be prepared to climb these mountains before toeing the line, right? Well, that’s true and you should log some climbing miles before the race. You’ll very likely be mixing running and walking during climbs depending on the terrain and your fitness level. Training for a marathon is tough and time-consuming enough, but at least you're not short of advice on training schedules. But the increasingly popular ultra marathon. Training for your first ultra marathon is sometimes an arduous task. It can be very overwhelming at first when you truly start to consider everything you need to. Below are some selected ultramarathon training plans for various ultramarathon distances. I have not used any of these plans, but I have selected them on the basis of. UltraPIPE Overview (Powerpoint) Master Equipment List. Detailed Corrosion Monitoring Review. Grand to Grand Ultra training preparation for multi-day stage Arizona ultramarathon foot race. A regular program of LSD will certainly make. Harsh climates can make it tough to get motivated for long hours of ultra training. Eight-week training program for recreational and competitive mountain ultra-runners. Designed as the first block of training in preparation for the season. If the race has shallow inclines that you plan to run, practice running up shallow inclines. If there are relatively steep climbs, remember to walk some hills during your training runs even if you don’t feel it’s necessary. This is practice for race day. There are two reasons for training for downhills, one is to run faster and the other is to finish. Regarding going faster, many new trail runners either flail about when coming down a hill or are overly tentative. Both of these approaches to downhill running are inefficient. For a trail ultra, practice running down some relatively steep hills to help either refine your form and give yourself more confidence on the descent. If you often run hilly trails, there’s no need to design special runs for this – just be aware of the downhills in your training. If your race will have technical downhills, try to hit some technical downhill during your training. On the other hand, if your race has many thousands of feet of descent, training for downhills can seriously improve your chances of finishing or finishing well. If memory serves me correctly, “dead quads” are the most frequent reason for a runner not finishing the Western States 1. I wouldn’t doubt that for a minute. During my first 1. Western States in 2. I remember the misery I was in while walking down (yes, walking down) to No Hands Bridge after mile 9. Though I could run up the final climb at Robie Point, I could not run downhill on my blown quads. As the physiology of downhill running muscle trauma is outside the scope of this entry, it’s enough to know that downhill running involves a different type of muscle contraction than we would experience during running on flatter surfaces. Before running my first mountain 1. I go find the most convenient very long downhill (in my case 1. I comfortably run/walk the climb and then push the downhill portion. During my first session of the year, I might run only two or three repeats, but by later sessions I try to hit four or five repeats. Conditions – Night/Heat/Cold/Snow/Etc. Again, it makes sense to be prepared for what you’ll face on race day. If you’ll be running a race that will have you on the course at night, practice running at night on a like surface (i. If it’s likely to be 9. F and humid or 1. F, be sure to get some heat training sessions. If it will be frigid (think Arrowhead or Susitna), then try to run enough in the cold to figure out what you’ll need. If the course is likely to have snow on race day (even during a hot year, there can be many mile soft snow cover left on the early portions of the Western States course), think about going out for some snowy runs the winter before. I think you get the idea. Mileage. On weekly mileage, the good news is you’ll be fine whatever your weekly mileage is so long as you get your long runs in. I ran my first 1. I was working full time and going to law school. I averaged, at most, 5. I’m convinced I could have gotten by with less. During the week, it’s great to get in whatever you can get in, but get out there one day during the weekend and log those miles. That said, other then long runs, nothing beats consistent significant mileage. You don’t want to over do it, but one of the best ways to run better at any race length, and especially for ultras, is to run more. If you can get out there 6 or 7 days a week, you’ll be doing yourself a favor. Once I’m running consistently for two or three weeks, I tend to follow through and stick with consistent training. On the other hand, if I’m inconsistent early in a comeback from injury or a rest period, I tend to stay inconsistent. Also, I find that after any period of inconsistent training (excluding pre- race tapers or brief recovery periods), I feel pretty bad until I’ve hit 1. Speedwork. One thing that can be sacrificed from the marathon training regime when training for an ultra is speedwork. If you’re looking to set a course record or make the national 1. If you are new to ultrarunning and enjoy hitting the track, go for it. It won’t hurt and it can help. The primary reason that I highlight that speed work is not absolutely necessary for ultramarathons is to make it clear that if fitting speedwork is a major stressor or is leading to injuries, you can cut it. Consistent, injury- free training is a major benefit when training for ultras. Personally, I still enjoy pounding out some fast miles on occasion and in times when I have firmly established an endurance base, I regularly add speedwork to my training mix. Note that some emerging research is showing that high intensity intervals (such as 8 x 2. VO2max, a prime indicator of endurance performance. However, in the case of an experienced marathoner looking to complete his or her first ultra, working on leg strength (by running, not weight lifting) is of primary importance. Overtraining/Injuries. Maybe the most important piece of advice I share with any new runner or a runner new to ultrarunning is don’t over do it. Rest when you need to. If you need to take a day off, do it. If you need to take three days off, do it. Actively rehabilitate with ice, heat, rest, compression, massage, and, in very rare instances, anti- inflammatory drugs, which should be discontinued as soon as possible. Besides acute physical breakdown, be aware of illness and stress. Don’t wear yourself out trying to force too much training or to fit 3. You’ll drive yourself and those around you nuts. Be reasonable. If you go through a great training period and start to feel worn out for a couple days in a row. You may be over training. Take it easy for a week. Ultra Training Australia - Running Training for Trail Runners. Ultra Training Australia Ultra Training Australia is born from love and passion for Ultra Trail Running. Let Shona help you get your diet right to improve your athletic performance. Feel supported with the added service of mentoring, with face to face sessions, phone conversations, emails, text messages and Skype sessions to help you get the most out of your training program and learn on going tricks to racing and training while following your program. Get race ready and learn the course under the expert guidance of one of Australia’s most talented elite Ultra Running Australia athletes, Shona Stephenson. Wether you are training for the Ultra Trail Australia 1. UTA1. 00, UTA5. 0), 6 Foot Track Marathon, Brisbane Mountain Marathon, Glass House Mountain 1. Coastal High 5. 0, Mt Solitary Ultra, Oxfam Trailwalker Sydney, Oxfam TW Brisbane, Kokoda Challenge, Surf Coast Century, Coastal Classic or The Great North Walk 1. GNW1. 00s), Blackall 1. Shona can provide Ultra Training Plans so you compete at your best. Decode your Hydration and Nutritional needs. Get the right advise from a train sports nutritionist with over 7 years experience with training athletes to achieve their best. Shona Stephenson is offering Ultra Training Australia Packages for all of Australia’s key Trail Ultra’s. Stay tuned for Brisbane Bases and Interstate Ultra Training Camps. Our Ultra Trail Programs Include the Following; Event Focused Training Programs. Nutrition and Hydration Plans. Injury Prevention, Strength and Conditioning Program. Mental Toughness Tips and Preparation for your event. Meal Planners for Training, pre- racing and recovery. Night Racing, Check Point, Drop Bags and Gear Advise. Hot Climate and Altitude Racing Tips.
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