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However, strength work is an important ingredient when preparing for an ultra-marathon. People who use training plans have been shown to be twice as likely to succeed in reaching their goals. The free training plans on this page give you an idea of what to expect, but you may also benefit from a longer plan that starts off easier and ramps-up more gradually. Click here to browse our 9 to week Ultra and Hilly Ultra Trail Marathon training plans with email support.

Do your best to follow the workouts below, ideally in their given order. To help you train at the right levels, we use five training zones, based on feel or heart rate. If you use heart rate, you can use our simple heart rate training zone calculator. Note: our premium plans include fitness tests for smarter, personalised training zones on every workout. This plan is suitable for Beginner or time-limited runners, aiming to get in peak shape for an Ultra Marathon event.

A good way to avoid injury and stay motivated is by following an expertly designed training plan. People who follow a training plan have been shown to be twice as likely to succeed in reaching their goal. Average weekly training hours are with the biggest week at hours. There are four runs and a minute strength and conditioning session. There is usually one workout per day and one day off each week. Your plan features a three-week cycle like this:.

This tough workout will improve your running stamina and teach the body and mind to stay strong throughout your race. There are five runs and a minute strength and conditioning session. There are six to seven runs and a minute strength and conditioning session. Phil is a recognised expert with over 20 years of experience, having featured on many endurance sports publications below.

With essential hacks on hydration, staying cool,. Supersapians, game changer or gadget? Supersapiens is the. If you want, you can then adjust the plan length to start it on a different day. Note that you can still work in other, smaller races during your plan too! The feedback has been outstanding rated 5. Please confirm your cancellation below and one of our team will process it as soon as possible stopping all future payments.

Send Me My Free Plans! Phil Mosley June 25, Scroll down for our week training plan in full! Table of Contents click to scroll to each section. Running Tips Training for an ultra-marathon is no different to training for other running events, in that you need to progress your training gradually over time.

Strength Training Tips In our ultra-marathon training plans, there are usually two minute strength and conditioning sessions per week. We abbreviate your zones to keep things easy to read: Z1 to Z5 — Your training zone.

Week 1 - Build Phase 1 5 hrs 50 mins. Monday: Recovery Day Allows for recovery whilst promoting adaptation to previous training stresses.

Helps you get faster and keep injuries at bay. These runs are to be done slowly. They will gradually build your endurance and increase your efficiency. Warm Down: 5 mins in low Z2. This is your long run and will gradually increase in duration. Click the headings below to view the remaining weeks! Ideally on a hilly route. It is key for you to gradually progress your running volume. You need to fully recover and start each new training phase feeling fresh and eager to train hard. Main Set: 12 mins in low Z4.

Warm Down: 5 mins in Z2. Warm Down: 10 mins in Z2. Week 12 - Event Taper Week 1 hr 40 mins Monday: Recovery Day This week you will maintain your fitness and eliminate any traces of fatigue. If your event is on Saturday, move your Friday run to Thursday and take Friday as a rest day. Warm Down. To get this plan plus the 9-week version, please enter your email above. Like what you see? From weeks, free email coach support, advanced tracking software and more!

Ultra Marathon Plans. Training Tips Blog. Phil Mosley October 14, Phil Mosley August 18, Supersapiens Review Phil Mosley July 16, Don't miss out Get all 6 free Ultra Marathon plans now! Where should we send them to? Planning Your Off-Season. You can start our Off-Season Fitness Maintenance plans anytime you like. Planning For Your Event. Unlimited Athlete Price Rise - Dec 1st Close Popup. The longer plans start easier and progress more gradually. This has a bearing on the difficulty level you choose.

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