Train for an ultra marathon running three times a week?

It's probably possible but it doesn't make much sense.

Why are you running 25k on Sundays if you only train 3 times a week? How far are you running on these two days?

And bootcamp style bodyweight workouts will do nothing for your ultrarunning ability.

My guess is that you get injured because your long runs are too long and the other runs are too short.

It is possible; though I don't know how common it is, I'm sure there are others doing it.

Your best bet is to go here, and read the posts tagged Ultrarunning and/or by Jason Koop. Especially the ones about weight training and block training.

https://trainright.com/blog/

My runs are usually 10 k, 10 k, and 25k. By running slow and never 2 days in a row my ankles have been injury free for 2 years now. My Sunday run has gradually built to 25 k. Can I keep building but remain running only 3 days. Full body strength training seems to be key to running while old. What else could I do on my "off" days.

There are mid to back-of-the-pack ultarunners that mostly just train on the weekends by doing 2 long runs back-to-back You won't be competitive but it's enough to run 50 miles. It can definitely be done on 3 day a week training if you don't care about a fast time.

Fast is no longer in my vocabulary. I can do back of the pack. Rage against the dying of the light.

dman wrote:

Fast is no longer in my vocabulary. I can do back of the pack. Rage against the dying of the light.

That's a good attitude. You don't lose anything by trying. My first ultra was a very hilly 50m (8,500 ft elevation change) at age 48. One thing that is important in training is to simulate conditions of the race. So if the course is hilly trails then some of your training should be on the same type of terrain, if possible.

If you would like to do races of those distances, you need to practice walking and hiking. People spend much of those races walking and hiking so it only makes sense to practice and get good at that; totally different movement and muscle stimulation than running

It seems ultras are perfect for the older crowd. Do masters far outnumber younger runners?

I would recommend swapping some of the "boot camp" days for uphill training days. A book like the Uphill Athlete is a good place to start. You can increase your quality volume and vert by spending a few days per week out on the trails hiking in HR zone 1/2. Couple that with 3 days per week of running, and absolutely you could do 50 miles or 100k.

dman wrote:

It seems ultras are perfect for the older crowd. Do masters far outnumber younger runners?

Not anymore. Now you have the bearded 30/40 year old crowd with beer bellies slogging along in shorter ultras. It's kind of embarrassing.

dman wrote:

It seems ultras are perfect for the older crowd. Do masters far outnumber younger runners?

Ultras can be the right thing for the experienced runner. Just being old doesn't do anything in ultras.

What Juice said... Unless you're one of the very select few, you're going to be walking a lot and it's surprising how painful that can get when you haven't practiced it - even when you're in decent running shape.

You do see a lot of people in the masters+ age range, but I'm not sure they outnumber the non-masters.

I don't know if you've ever done/seen an ultra, but aside from the high profile qualifier/lottery races, you will see every level of fitness - and far more at the lower end than at the top. I always tell my friends that for most of the field ultras are more a test of how stubborn you are than of your running ability. Eventually it's going to really hurt and you have to come to grips with the fact that it's probably going to keep on hurting for a long time, AND you will need to make yourself keep moving once you're really exhausted. There will be people that keep marching on although you wouldn't have expected it by judging based on their appearance.

You can do this!!!

Focus on your long runs. Don’t worry about other weekly runs. Stretch as much as possible. Do your long run on similar terrain to the race. Practice walking fast, it’s not as easy as it sounds. Try trekking poles, you can still run with them. Figure out your fueling strategy, it’s important to take in enough calories during runs. I’m 44, with a young kid & 2 bad knees, I ran a 50 mile solo on training that averaged 20miles/week for 7 months.

GO GET IT!!

Definitely you can do ultras on three runs a week. You won't be competitive but you can still have a good time. Best bet would be to do 2 longer runs and one medium distance run. Long runs should probably be in the 20-25 mile range and done slowly on similar terrain to whatever you want to race.

As for other exercise to do on off days, I would highly recommend some form of cycling. I prefer to mountain bike but road or gravel cycling work too. Good way to get low impact exercise that also helps with fitness. I know several people that have trained for 100s using significant amounts of cycling to avoid injuries that can come with a lot of running.

Here ya go. He's got some good stuff if you want to take the plunge.

https://fellrnr.com/wiki/Ultramarathon_Training_Plans

Definitely maybe.

Have you tried other forms of cross training to get more cardio in? A lot of older folks are able to get great results with increasing the incline to about 15% on the treadmill and power walking ("steep uphill walking"), or using alter-g treadmills at the gym, or ElliptiGO workouts.

Yes it can be done. Don't worry about distance, focus instead on time on your feet. If you can do back to back log runs on weekends (goal: 4+ hours each), plus one medium run during the week (1- hours), you should be able to complete 50K or 50 miler. Most mid/back of the pack ultra runners alternate running and walking (3 min each, alternate) to go the full distance, only elites and front of the pack runners will run the entire distance. Trekking poles help later in the race. I'm 58 and just completed my first 100 mile trail ultra on 50 miles per week, with ~30 miles on the weekends. Earned that belt buckle. You can do this!

Not sure why others are poo-pooing the weight cross training you are doing. Assuming you are including, if not focusing on, legs/posterior chain. Squats, deadlifts, bridges....all will help with an Ultra esp. as you approach your 50s. The loss of muscle/strength at that age really starts to accelerate. It will help insulate you against injury and serve you well in the latter stages of a long run. Back to back 4 hour efforts seems a bit much in your case as you've already stated you are injury prone. At most I'd do a weekend 2 & 4 or 4 & 2 hour back to back with plenty of walking interspersed.

I agree strength and mobility work is important. I'm 58 and have 2 herniated discs (L1 and L2).

Regarding the 4 hour back to back on the weekends, as I mentioned ultra runners use an alternating run / walk strategy, which they practice. So depending on pace, 4 hours is probably not more than 20 miles. My suggestion was to think about time on feet, when doing even a 50 miler that's 10-12 hours on feet, and for me the 100-miler was 24 hours. Doing a 15-mile long run at 9 minute pace is 2:15 hours on feet. Not helpful for an ultra. I failed on my 1st attempt (hip injury at mile 71) and just completed my 100-miler on my 2nd attempt. So just sharing personal experience.

Thanks!