I am a 2:23 marathoner and looking to do a 43 miler in the Spring. I can handle 100-120 mpw week and want to know of any specific training I can do or just stick with marathon work.
Serious thread.
I am a 2:23 marathoner and looking to do a 43 miler in the Spring. I can handle 100-120 mpw week and want to know of any specific training I can do or just stick with marathon work.
Serious thread.
back-to-back long runs did wonders for me on my first 50 miler. Never felt the need for them for races up to the 60K.
i haven't run one myself, but from what i understand from a folks i know that run them (50m national champs, etc.), it's basically the same training with a longer long run.
training for the specifics of the course you will encounter is a bigger factor in training for ultras than traditional marathons. so longer long runs on courses that have similar features to the one you will race....
some folks do back-to-back long runs, but i think those are reserved for when training for races longer than 50m or really challenging courses.
haven't done one myself, but i like picking the brains of ultra runners about training. i'd like to start doing some in the next 2-3 years. not a lot of good info on the web about serious ultra training. most training plans i've seen on the web look like ultra-gallo-walking plans
most of it is just getting your body used to being in motion for long periods of time. I cycle too, so I mixed in long rides of 6-9 hours sometimes. I normally would do 20-25 run on saturday and then repeat on sunday. I'd sometimes replace one of those with a long ride. My most brutal weekend was an 80 mile ride on friday, 42 mile run on saturday, and about 6 miles on sunday.
ultra marathoning is full of strange, strange people. we all have our own techniques and training regimes. I'm still young (and relatively new) so I'm still developing my insane training methods.
Here is my suggestion:
Many elite and sub-elite marathoners follow a standard 2 quality days and a long run per week approach and if at 100-120 miles per week do this on 12-13 runs. For this example I'll assume that is what you are doing.
To prepare for a short ultra (50k to 50 mile) design a "A week" and "B week routine" alternating between them.
On a "A week" do your standard marathon training week workouts such as 1 tempo run (say 8-10 miles) or cruise interval workout (such as 4 x 2 mile w 400j), 1 track speed workout (such as 6 x 1 mile w 400j) and long run that is either 18-24 miles steady state or 18-24 miles progression ending at MP. The only change during this week is on one day midweek that you'd normally do easy doubles, combine the easy run into one longer easy run instead (i.e. if normally AM 10 easy and PM 5 easy, do AM 15 easy instead and take the afternoon off), this gives you a moderately longer run mid-week.
On a "B" week change your routine to just 2 main workouts (tempo and long run) for the week (taking an extra rest day after your long run), a longer tempo run mid-week and for your long runs, go really long and easy. Gradually as the weeks go by lengthen this long run. During this long run practice the things you'll need to do in an ultra such as refueling (find what works for you - gels, drinks, food, etc.). Shoot to work this up from your normal 18-24 mile long run to a slow and easy 30-35 miles over time.
As race time approaches take your normal marathon taper.
Good luck and I hope this helps,
MPR
If you are going to do a specific build up of about 12 weeks, then here are a few suggestions.
Alternate weeks with a weekly long run of 25-30 miles and then the next week a back to back double of 22/15....and build up to 20.
The long runs should be faster pace at the end of the run.
One day per week a tempo run of 8-10 miles at a pace of 20-25 seconds faster than your goal pace for the ultra.
One day per week of farlek, perhaps 12-15 X 1 minute hard/easy in the middle of a run.
Three to four weeks prior to the ultra, do a longer tempo run of 15 miles at goal pace for the ultra.
Are you training for the "Strolling Jim" ultra?
Thanks for the information everyone, it gives me a better idea of what to try.
Appreciated!
One other thing that is pretty major - train to consume fluid and calories while running. This is critical to success in an ultra. Try different food/fluid combinations. Shoot for 250-350 calories per hour. You should finish your long runs well hydrated and feeling well nourished.
You should basically eat and drink during all of your training to get your body used to processing calories while on the go. Even during an hour run.