How To Run Your First Ultra Marathon– Training Plan and Long Runs

Summary

The video discusses how to create a personalized ultra marathon training plan, emphasizing flexibility, injury prevention, and the importance of long runs. Drawing from experience in completing 27 ultra marathons, the speaker advises on balancing weekly mileage, incorporating strength and high-intensity workouts, and the significance of rest. Tips on gradually increasing mileage, using effort-based training, and managing back-to-back long runs are provided. The video stresses adapting the plan to life situations and listening to the body to avoid injuries. Viewers are encouraged to design their own plans for optimal results rather than following rigid templates.

Takeaways

• 🏃‍♂️ Ultra marathon training is about balancing fitness gains with injury prevention.
• 🛑 A structured training plan helps prevent injuries, which is the most common reason runners fail to complete training.
• 📅 A training schedule should be adaptable to your life circumstances and personal limits.
• 📉 Weekly mileage should be increased gradually, around 10%, to avoid injury.
• 🕒 Training can be measured by time on feet or total mileage, depending on the runner’s preference.
• 🚶‍♀️ Long runs are the most important part of ultra marathon training, helping to build endurance and solve potential race-day issues.
• 💪 Strength training and high-intensity workouts like intervals and hills are beneficial but should be done cautiously to avoid injury.
• ⏳ The 80/20 rule applies: 80% of training should be slow, and 20% can be high intensity.
• ⚖️ A three-week build and one-week reduction training cycle is effective for gradually increasing mileage.
• 🧠 Ultra marathon running requires mental training and adaptability, with the mindset of solving problems on the go.

Q & A

Why is building a training schedule important when preparing for an ultra marathon?

Building a training schedule helps balance improving fitness and minimizing injury risks. It provides structure, helps monitor progress, and ensures you gradually increase mileage, reducing the likelihood of injuries.

What is the most common reason people fail to train for an ultra marathon?

The most common reason is injuries from pushing too hard during training, rather than giving up. Injuries prevent them from racing on race day.

How many miles should one train weekly for a 100-mile ultra marathon?

The speaker recommends training around 70 miles per week for a 100-mile race, with a personal cap of 90 miles. Weekly mileage can vary depending on the individual.

How should one increase mileage when building up their training?

Mileage should be increased gradually, by around 2-3 miles per week or roughly 10%, to avoid injuries. Alternatively, you can track time spent on your feet rather than mileage.

What types of runs should be included in an ultra marathon training plan?

Training should include both low-intensity, high-volume long runs and high-intensity, low-volume runs like intervals or hill training to build endurance and strength.

Why are long runs considered the most important part of ultra marathon training?

Long runs build endurance, test gear, and prepare you for potential race day challenges like chafing, hydration, and fueling. They are essential for both physical and mental preparation.

What is the 80/20 rule in ultra marathon training?

The 80/20 rule suggests that 80% of training should be at a slow pace, with only 20% at high intensity. This balance helps build endurance while minimizing injury risk.

What is the purpose of back-to-back long runs in ultra marathon training?

Back-to-back long runs, typically done on weekends, train you to run on tired legs, simulating race conditions. They help build endurance and teach pacing for race day.

How should one approach tapering before an ultra marathon race?

During a taper week, the focus is on recovery rather than building fitness. Runners should reduce intensity and mileage while keeping loose and ensuring they’re fully rested for race day.

What mindset should one adopt when training for an ultra marathon compared to a marathon?

Ultra marathon training requires a flexible and adaptable mindset, focusing on problem-solving and adjusting as needed. Unlike marathon training, it doesn't need to be perfect.