Ultramarathon Training Plan


When drafting my ultramarathon training plan, I wanted a schedule that wasn’t too aggressive, allowed for some flexibility, and had 1-2 days off per week. I scoured the web and combined what I saw with what I knew I could do based on my marathon training. The schedule below is what I planned on running, but often times it didn’t always pan out that way. Many times, my mid-week long run got cut short…but I tried very hard not to skip the back-to-back long runs as I knew this would become my foundation for the ultra.

I used this ultramarathon training plan for a 24-hour race where I hoped to run between 50-100 miles. Being my first ultramarathon, I really wasn’t sure what to expect so I just wanted to keep going for as long as I could (turns out that was about 18 hours & 67 miles).

If I had to change any aspect of the training plan, based on my experience, I would have injected some more speed training in there, such as a periodic 5k and a Thursday tempo run. What I gained in endurance, I lost in speed. Looking back, that added conditioning from speed work could have helped me down the stretch in the ultramarathon.

Weeks to Race Mon Tue Wed Thu Fri Sat Sun Total
26 0 4 4 4 0 16 8 36
25 0 4 4 4 0 17 8 37
24 0 4 4 4 0 18 9 39
23 0 4 4 4 0 10 8 30
22 0 4 6 4 0 18 9 41
21 0 4 6 4 0 19 10 43
20 0 4 6 4 0 20 12 46
19 0 4 6 4 0 10 8 32
18 0 4 8 4 0 20 12 48
17 0 4 8 4 0 21 12 49
16 0 4 8 4 0 22 12 50
15 0 4 8 4 0 10 8 34
14 0 4 8 4 0 22 12 50
13 0 4 8 4 0 24 13 53
12 0 4 8 4 0 26 13 55
11 0 4 10 4 0 10 8 36
10 0 4 10 4 0 30 15 63
9 0 4 10 4 0 30 15 63
8 0 4 10 4 0 30 15 63
7 0 4 10 4 0 10 8 36
6 0 4 10 4 0 28 14 60
5 0 4 10 4 0 30 15 63
4 0 4 10 4 0 30 20 68
3 0 4 4 4 0 10 10 32
2 0 4 0 4 0 10 0 18
1 0 4 0 0 0 Ultra Ultra 4

I hope the training plan above helps you in your planning and ultimate quest. Keep in mind that any good plan has to be flexible. Make sure you watch for the signs of over-training (always tired, get the beginning signs of a cold/flu, etc…); and don’t be afraid to take a day off when you need some rest.

Good luck & Happy Running!

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