Planning to run an ULTRA?

Running an Ultra (any race longer than a marathon, and usually on trail terrain) is an incredible experience that should challenge you physically and mentally.  To prepare your plan should blend with your lifestyle, and start within your current athletic capacity.

The total time you spend running a week is directly correlated with the distance (taking into account total time) that your race requires. The vast majority of the time will be spent on long runs over terrain that is specific to the race terrain. The amount of time is also linked to your fitness. As your fitness increases you can tolerate more time running but always be aware that the time is only useful if you are able to absorb the load, and your form doesn't descend into a shuffling, quivering mess. 

You can expect to start at around 50-60km and work up to 110-130km for the biggest week if you are an age grouper. Obviously as an elite athlete more miles can be tolerated due to the ability to rest and recover. I include framework training around running to help build cardiovascular capacity without loading joints, for example cycling and/or swimming; plus core/full body strength work (my favourite core endurance workout https://www.youtube.com/watch?v=QHl5Xj2RrwA ), and yoga to help decrease injury, improve recovery, and hold upright running form as the longer back to back runs increase in length (my go to 3min yoga routine post run https://www.youtube.com/watch?v=zqj2AOS67m4 )

During the week if time allows I like to have 45-90min sessions with a different focus. These sessions can include either hill repeats (even if the course is relatively flat), tempo runs (running at a pace that is challenging between your 10km and half marathon race pace), and/or speed runs (between 1500m and 5km pace) for short intervals.  Each week will have at least one of these HARDER sessions mixed with cruisey from focused runs, maybe some drills and of course the main weekend run or back to back runs. 

For a 'shorter' ultra of 60km I'll peak the weekend session to 80-100% of the distance over 2 days, and I like to have at least one of the sessions over 6hrs as I believe this is where our system has to go through a second wind phase. 

For a longer ultra between 100-160km then we will aim for 50-75% of the distance over 2-3 consecutive days attempting to cover similar terrain, and having at least one 8hr day. The long runs are also very important for trying out your race gear and trailing your nutrition/hydration. EVERY long run or double run is a chance to tinker so before the last BIG weekend we have a plan dialed in. Note down what you consume in your training tilt feedback so we have up to date info and then we can make excellent informed decisions leading into the race. Everyone has different needs. tolerances, and tastes with race fueling so the earlier we start thinking about this the better. Here is an article I've written on race fueling https://everfit.co.nz/articles/race-day-nutrition 

I like to mini taper the week leading into the last big weekend before an ultra so you go on fresher legs. This reduces the risk of injury and also allows a quicker recovery through the 3-4 week taper.  For the taper I like to reduce milage but keep intensity, so 3 weeks out you will see a 25% reduction in time, then 50% for the final 2 weeks before the race. So for example if you completed 100km in the biggest week it would decrease to 75km, then 50km, then under 25km for the week leading into the race.

If you would like some examples of my training plans for an Ultra check out the linktree link below. I wish you all the best in your training towards your running goal, remember don't get swamped in the destination, relish the journey #everfit #expansivewellness #nature #saveourforests #saveourrivers #fullbodystrong #yoga  

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Finishing the TARAWERA 60km Ultra 2018 - Photo credit Photos4sale