Train for an ultra marathon running three times a week?

No but its enough training for a hike which is what most ultras end up being.

dman wrote:

Can anyone with ultra experience tell me if this is crazy? I have been a decent competitive runner until about 5 years ago ( I'm 48). Injuries have diminished me to only running slow. I have figured out that I can remain injury free if I only run 3 times a week, then do bootcamp style bodyweight workouts and injury maintenance stretching on the other 3 or 4 days. I miss competing and think that an ultra marathon would allow for my slow pace to be race pace. My Sunday long run is now up to 25k. I'd like to race either a 50 miler or 100k. Is it possible or even common to prepare only running 3 times a week?

1) You are slow because you are 48 AND only running 3 days a week, but you can't dismiss being 48.

2) No, it's not common.

3) Yes, you likely can do it. It won't be pretty, and you won't run it very fast, but yes it can be done.

4) I don't see why you would do this. If I were you, I would run 5-6 days a week as much as your body can handle, and try to set new PRs based on your age...best 5k at age 48, 49, 50, etc.

You could do that for a 50 miler or 50k, but it gets dicey beyond.

I ran several 100 milers on 25-35 miles a week, but I was putting in big volume cycling (6-9 hrs a week) and I was in my 30’s. 35 min 10k PR, so foot speed was decent for a 100 mile runner. Included strength 1-2x a week. Still, I was wrecked post-race and sprained an ankle severely to where it still bothers me 10 years later. You’ll pay the price for lack of volume someway somehow through injury, DNF, missed cut-offs, or just being destroyed post race if you finish.

I think a better approach is more volume, but all at zone 1 or 2 with nothing that feels taxing while keeping some strength.

Nobootcamping wrote:

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.

In what way is this embarrassing? Embarrassing for who? You? Why should some "bearded 30/40 year old" give a ratsass what some nobody like you thinks?

The OP - and all of us - are glad that we aren't you. Please explain what is better about setting a best 5K versus doing an ultra, if you can. Hint - you can't.

Try a 50K first:

Maybe a weekly LR of 30K to 35K along with 2 other runs of 15K would be enough to allow you to cover the distance

I actually I think the 3 days of running a week can work really well if your training for ultras; doesn't mean you can't cross train and strength train those other 4 days as well as mobility/self-care. Key would be to make the 3 days quality. I really like this plan for preparing for the Bridger Ridge Run ( a super technical ~19 mile trail run outside Bozeman.

https://bridgerridgerun.wordpress.com/2017/03/02/how-to-train-and-run-the-bridger-ridge-run-in-4-hours/

I've never done the "compete to complete" thing before but that is all I would do. Great advice on this thread. It seems that if my aim is to finish, you are saying there's a chance. Would love to race, rather than survive the race. Maybe that is in the future. Gotta start somewhere.

you definitely can finish ultras running just 3 times per week - i've done a handful of 50 milers with a similar training plan. for me, running any more than that in a week starts to feel more like work as opposed to fun, so i'm pretty mindful of that.

It is possible.

I would do something like this: 1 fartlek+hills, 2 long with tempo, long with easy long hills or short hills

elite midpacker wrote:

you definitely can finish ultras running just 3 times per week - i've done a handful of 50 milers with a similar training plan. for me, running any more than that in a week starts to feel more like work as opposed to fun, so i'm pretty mindful of that.

I'm with this poster. I've completed 2 50 milers and many 50ks off of 20 miles per week. I think you will be fine with 3 days per week. As above, spend as much extra time as you can walking fast. Maybe, at the end of each of your runs, add an extra hour or so walking immediately after. Dial in your nutrition and learn to eat real food throughout(especially salty foods). Get some type of body lubricant and apply to sensitive areas. If it's a looped course, bring extra clothes and shoes. Clothing apparel may feel great for hours, and then not so much. You are going to have lots at some point(s) during the event, but it will pass. Good luck!

One thing I didn't mention early, and I don't think has been mentioned much on this thread (or I missed it in a quick browse): train your gut. If you're only running three times per week and want to do an ultra, try to make lots of your runs include fueling strategies. Many a promising effort has gone down the toilet (so to speak) or into the bushes after a revolt by the stomach. Get used to running with some food in your tummy, fueling while running, taking in plenty of calories, and so on. You'll be a walking a fine line with the minimal training, so you should try to minimize as many risks as possible, and a big one is a sensitive stomach.

Missed this one, and heartily second the recommendation about lube. Squirrel's Nut Butter is a current fave.

Makes Paper wrote:

Missed this one, and heartily second the recommendation about lube. Squirrel's Nut Butter is a current fave.

Hehe. Nut Butter

@noboot wrote:

Flagpole wrote:

1) You are slow because you are 48 AND only running 3 days a week, but you can't dismiss being 48.

2) No, it's not common.

3) Yes, you likely can do it. It won't be pretty, and you won't run it very fast, but yes it can be done.

4) I don't see why you would do this. If I were you, I would run 5-6 days a week as much as your body can handle, and try to set new PRs based on your age...best 5k at age 48, 49, 50, etc.

The OP - and all of us - are glad that we aren't you. Please explain what is better about setting a best 5K versus doing an ultra, if you can. Hint - you can't.

If he can't run much due to injury and/or his falling apart body, then training for an ultra on three days a week is stupid.

He should run more often and way less. Sorry, brother, but I'm right.

For sure, one a week you have to do the ultra long run where you keep adding time to the run and nearer to race date you should have all your gear and nutrition dialed in the run. Ideally your second run is the day before or after your long run and it's to either go into your long run with a little tired legs or running very easy after a long run, but should be medium long in length. The third run is in between your rest days and it's either a shakeout recovery run or a speed oriented run, like 10k speed is fine. You also want your long run to mimic the terrain of the race. That's all you need on three days a week.

Flagpole wrote:

@noboot wrote:

The OP - and all of us - are glad that we aren't you. Please explain what is better about setting a best 5K versus doing an ultra, if you can. Hint - you can't.

If he can't run much due to injury and/or his falling apart body, then training for an ultra on three days a week is stupid.

He should run more often and way less. Sorry, brother, but I'm right.

He said he couldn't run fast and he could only run 3 days a week. He did not say he couldn't do long runs. If you can do longer slower runs 3 days a week you can train for an ultra, especially if you add in hill fast hill walking. It makes no sense for him to train for a 5k.

These are basically the same arguments going on in my head. The intense speed work required to race 5 km is no longer an option. At the slow pace I run 3 times a week, it only challenges me if I go longer. I used to go faster but like I said, this is no longer an option. I know what I'm doing with distances from track middle distance to half marathons, but know nothing about the world of ultras. The advice here helps. I'll probably try one in June.

dman wrote:

These are basically the same arguments going on in my head. The intense speed work required to race 5 km is no longer an option. At the slow pace I run 3 times a week, it only challenges me if I go longer. I used to go faster but like I said, this is no longer an option. I know what I'm doing with distances from track middle distance to half marathons, but know nothing about the world of ultras. The advice here helps. I'll probably try one in June.

For an ultra it's important to get your longer runs up to 4+ hours. Ultra training for mid/back packets involves a shift in mentality from track and road running from distance and pace to time on feet.

Assuming it's a trail race you will be power hiking most of the uphills so incorporating that in your training will enable you to do longer training runs with less risk of injury.

The ultra race experience is very differeny from a road race because you are out there for a long time. I've actually gotten to know other competitors during the race. Hope it works out for you and good luck staying injury free.