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Whatever your reason for embarking on this grueling challenge....you're certain to learn two things about yourself: #1) Your level of commitment to running, and #2) Your personal limits....both mental and physical.
Before you begin your ultra marathon training, you need to have at least 3 consistent years of running experience. You should also have completed at least 3 marathons. Your marathon finishing times aren't important.
Next, select a race and set a personal goal. Your goal may be just finishing the distance, completing the distance within a certain time, or racing to finish in the top ten. Unless you're a very experienced marathoner, your goal should be just to finish.
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Give yourself about a year to prepare. If you've been running marathons regularly, you can prepare in less time - say 6 months. But it's always better to allow more time. You never know when an ankle will sprain, work will be calling, or your family needs a little extra attention. These are normal training disruptions that people usually don't factor into their training. Generally, training for an ultra-marathon is similar to marathon training; however, both your long run and total weekly mileage increase.
There are 5 physiological phases to ultra marathon training: Base Building, Strength Building, Speed Building, Taper/Race and Recovery. From your race date, work backwards to allow 2-3 weeks to taper prior to your race. Speed Building is 6-8 weeks. But, if you're attempting your first ultra, or you're doing an ultra just to finish and not for time or place, this phase can be eliminated - adding half the time to the Base Building and half to the Strength Building phases. The Strength Building phase is 8 weeks. Make the Base Building phase in your ultra marathon training as long as possible.
The Base Building phase is all about building aerobic fitness. Run the same weekly mileage for at least 2 weeks before increasing your mileage. Only advanced runners should do a long run every week. All others should do one long run every 2 or 3 weeks.
You shouldn't race during the Base Building phase. If you choose to race, your effort shouldn't exceed 85% of maximum heart rate. You shouldn't take time off, either before or after a race during the Base Building phase.
Work in 4-week cycles. Week 1 is your "base" week. In week 2 increase your weekly mileage by about 10%. In week 3 increase the distance of your long run, but keep the total weekly mileage the same as week 2. Week 4 is your recovery week - return to "base" week mileage.
This plan gives you 4 long runs, from 20 to 30 miles during a 16- week period, which will prepare you to finish your first ultra marathon. If you're an experienced marathoner, you may increase that number by adding a long run on your "mileage" week - increase the long run that week to the same distance as your "long" week.
Very experienced runners may also add a back-to-back long weekend. Run a long run on Saturday and another long run on Sunday. (Don't attempt this unless you're an experienced runner who has finished many marathons.)
If your ultra is on a very hilly course, you may want to increase the number of weeks in this phase to 12. If you're an experienced runner (if you've been running for over 3 years without injury, or have completed 3 marathons), start doing hills (strength building) in the second half of the Base phase. Do one hill workout per week after the first 2 weeks of the Base Building phase. You can do up to two hill workouts per week during the Base Building phase, but don't do a second hill workout if you're running a race that weekend.
Coaching legend Arthur Lydiard emphasized the importance of hill training. Lydiard had all his athletes, from marathoners like Barry Magee, 5,000m runner Murray Halberg, to 800m runners like Peter Snell, run hills during both the Base Building and Strength Building phases of their training. Don't increase your weekly mileage during the Strength Building phase, and the length of your long run should remain constant through this phase. Increase the number of hill workouts you do each week, as well as the number of hill repeats you do each session. Don't do more than 3 hill workouts per week and no more than 12 hill repeats per workout.
You can race during the Strength Building phase. If you choose to race, reduce the number of hill workouts by one during race week. You shouldn't require time off, either before or after a race during the Strength Building phase.
Increased lactate threshold (the ability of muscles to clear lactate from the blood).
Run the hill emphasizing lift off the ground. It's not as important to run fast up the hills as it is to run with good form and a powerful stride. Your heart rate should be at or near maximum when you reach the top of the hill.
After running up the hill, turn around and run down the hill. This is your recovery period, so run relaxed and allow your legs to stretch out. Allow gravity to carry you down the hill, don't accelerate when running down the hill - remember this is your recovery.
Bounding: Elongate your stride and emphasize arm action. Focus on getting off the ground. Think of jumping over puddles with a long stride.
Skipping: Skip slowly up the hill, emphasizing knee lift and arm action. Focus on getting high off the ground.
Springing: Emphasize knee lift and getting high up off the ground. Don't emphasize forward movement. Think of jumping over logs.
The Strength Building phase should last for at least 6 weeks, but no more than 12 weeks.
Build mitochondria.
If you do use this phase, maintain your long runs, reduce your weekly mileage slightly and add time trials and races as speed work. Conventional speed work is inappropriate for ultramarathoners. Instead, on weeks you don't do a long run, run a race - 10K or longer - or do a time trial - again, 10K or longer. Your longest race or time trial, will depend on two factors. First is your ability to run a race at less than maximum effort. If you're capable of racing at 85-90% of maximum effort, races will help you. If you do them at a greater effort, they'll hurt you by limiting your ability to train after the race. The second factor is your ability to recover after a hard effort. If you need 2 or 3 days off after a race, don't race. You'll lose too much training time, and jeopardize your ultra marathon. {To speed up your recovery and stay on the road after your hard efforts, pay close attention to NUTRITION AND FUELING. (below)}
2. Hills! Hills! Hills! Whether your goal race is hilly or not, the more hills you do in training, the stronger you'll be and the better prepared for your ultra.
3. Middle Distance Workout. The weekend run on weeks you don't do a long run (distance weeks) is very important. If the run is around 15 miles, you'll get an excellent workout, and you'll recover quickly from it. You can run this distance as a tempo run.
4. Your Ultra Marathon Training Speed Will Be Your Racing Speed. Don't let your long runs drag on for hours. Keep your pace up. When doing your long runs, don't let your pace slow down to a shuffle.
2 weeks prior:
Avoid caffeine, diet sodas and alcohol. Maintain an adequate balance of electrolytes by taking in sports drinks as well as plain water for hydration. Increase fluid intake. Be sure that your urine is a light yellow. Slightly increase carbohydrates. Maintain a 60% carbohydrate / 40% protein ratio. Don't worry about a depletion / loading cycle. Don't try anything new in terms of diet or fluid intake. Be well rested. Getting a good night's sleep two nights before the race is more important than the night before the race.
Have your last meal 3 hours prior to the start: 75 - 100 grams ofcarbohydrates (complex carbohydrates / maltodextrins). Drink 10 - 12 ounces of fluid each hour during the 2 - 3 hours before your race, up to 30 minutes prior to the start.
Training for and participating in an ultra-marathon can be an immensely satisfying experience that will give you a tremendous sense of accomplishment. If you trained adequately, maintained good nutritional habits and were physically and mentally prepared, your first ultra will be the precursor to many more!
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