Relentless Forward Progress_ A Guide to Running Ultramarathons - Bryon Powell [31]
The training schedules include a recovery week after each preparatory race;* however, your body will react differently to each race. While you’re quite likely to experience muscle soreness for a few days after these races, if toward the end of the week following each such race you continue to have low energy or you struggle through your runs, please heed the advice in chapter 2 regarding rest, recovery, and overtraining. It’s far better to fully recover than to run yourself into the ground.
* The 50k training plans do not prescribe a preparatory race; however, each gives the option of running a scheduled 26 mile training run in a marathon.
Consistency Is Critical
Ultramarathon success is built on consistent training. While we must remain flexible in adapting to injuries, illness, and life, it’s important to train consistently over the course of a season. Don’t let small setbacks throw off your training rhythm. Aim for relentless forward progress in training. The benefits of training consistency only increase when carried on into multiple training seasons.
I do not encourage long-term running streaks, as I feel there are times when it’s best to take a break from running. That said, building up a streak, whether every day or every day on which a workout is prescribed, is a great way to build momentum early in a training cycle.
Coach Yourself
As mentioned earlier in this chapter, it’s impossible to create a training plan that works for everyone, hence all the modification options. While the training plans provide guidance, you must carefully consider your own running background, life circumstances, and goal race when using the following training plans. This book provides you with the tools to be your own ultramarathon coach, so please do modify the plans to best meet your needs.
5
TRAINING FOR 50K, 50-MILE, AND 100K RACES
So you want to run an ultra after all. Well, it’s time to get training! If you’re looking to train for races between 50k (31 miles) and 100k (62) miles, this chapter provides the training instructions for doing so. There are four day-by-day training plans with two for the 50k and two for races of 40 miles to 100k. Each pair of training plans has an option for runners seeking to peak at 50 or 70 miles per week. And don’t worry, you can run a 50-mile or shorter ultramarathon on less than 50 miles per week of training. This chapter contains directions for doing that, too.
As you read these training plans, please refer back to the “Speed Work” and “Tailor Your Training Plans” sections in chapter 4 for general instructions on these specific plans.
Modifications for Running Less than 50 Miles per Week
It’s possible to train for a 50k or 50-miler on less than 50 miles per week. Although physically possible, I can’t recommend trying either distance on less than 40 miles per week during peak training. If you want to reduce the training volume of one of the 50-mile-per-week training plans in this chapter, cross train rather than run on Wednesday to cut your first 3 to 5 miles each week. After that, shave 1 to 3 miles off your Tuesday and Sunday runs until you reach your desired weekly mileage. Don’t regularly trim runs to less than 4 miles.
In theory, a 100k is not that much farther than a 50-miler. However, realize that those additional 12 miles will be run at or slower than the slowest pace of a 50-miler. That translates into a minimum of two hours of additional running, but more likely three or even four more. In order to have a successful go at the 100k distance, please log the full volume of one of these training