How much do ultra runners do during training? How much during race week?
How much do ultra runners do during training? How much during race week?
70-200+ mpw.
People I know that do ultras train like they are running a marathon but do another long run the next day. It's all about getting used to running on dead legs, also your nutrition is even MORE important. So you have to nail that down or you're a dead man walking/running/shuffling.
Well,.,. wrote:
70-200+ mpw.
25-200+
Well,.,. wrote:
70-200+ mpw.
How is a 200 mile week structured? What's the single longest run during the week?
take a look at the monthly distance challenges on strava. You see men and women there doing insane monthly mileage.
Ultra Thonster wrote:
Well,.,. wrote:70-200+ mpw.
How is a 200 mile week structured? What's the single longest run during the week?
I call bs on the 200 per week number. Most ultrarunners don't do this much. If you fancy yourself elite and don't have a fulltime job, then maybe...
A very typical training program would be similar to training for a Marathon but then extending the long run and/or "doubling up" -- doing "back to back long runs". Also running twice a day(am/pm) is useful as it can be with marathon training. If you want to run long and not lose too much speed, don't stop doing tempo runs and speed/interval work on the track.
So, if you want simple approach to start with - pick any Marathon training program that you like and modify -- these typically have a long run on Sat and the rest on Sun. Instead of doing that, switch your off day or cross day to Monday and then whatever you do for a long run on Sat repeat that on Sun(maybe shorter;maybe longer).
Your taper heading up to your race would be similar to a marathon taper over the 2 weeks leading up to your event.
How long are the long runs in terms of miles and minutes? Do you do a long run in the morning and again in the evening? Or is it long run and then another long run the next day?
the casual ultra-runners i know (aka, serious runners but not even close to top-tier) only run about 50-80 mpw, with a significant portion of that being done on trails at easy efforts. occasionially they will do 20-25mi trail runs, that take something like 3-4 hours depending on terrain.
mileage is less important than time spent running or elevation change. a 50mi week with 15k of elev gain is much better ultra training than 80 mpw on flat roads at 7min pace.
the ultra guys I follow on strava who are professional (mostly west coast guys) run 80-120 mpw, with few structured workouts and lots of elevation change.
I usually get in 120+ mpw with structured training and planned days for hillier 'vert'. I cut back for race weeks or when I get tired, ~100-120 mpw. 3-4 days off after an ultra, 1-2 days off after a marathon, and ~2 times I year I take more time off. I'm at almost 10 years now averaging over 100 mpw.
You're welcome to follow my training.
reed wrote:
mileage is less important than time spent running or elevation change. a 50mi week with 15k of elev gain is much better ultra training than 80 mpw on flat roads at 7min pace.
I'm inclined to disagree with this. The body thrives on variety and specificity-- working at different paces, different terrain, and the need for stress balanced with rest. Getting in 'vert' and working footwork on rocky/rooty terrain is it's own sort of stress/skill, which needs to be balanced with rest. There's also something to be said about working on turnover and how that translates to running faster at any distance and on any surface.
Ultra Thonster wrote:
How long are the long runs in terms of miles and minutes? Do you do a long run in the morning and again in the evening? Or is it long run and then another long run the next day?
User "reed" has added some useful info to the thread.
For long runs, "doubling up" or doing "back to backs" typically would be going long on Sat and then going long on Sun as well. You don't do this every week and you'd work on a progressive cycle leading up to your event...so maybe early in the cycle might be a 12 miler on Sat and then 8-10 on Sunday. Toward the end of the cycle you might be doing 18-30 on Sat and then 18-30 on Sunday as well. You can also incorporate two a day runs on some days as well - maybe 3 miles fast AM and then 5 easy PM or 4 easy AM and track/interval PM - use your imagination!
As reed mentions, climbing and elevation may also be important to consider depending on the course/event you have signed up for. If it's flat, then you don't really need to worry about it. If it has some elevation gain/loss as many US trail ultras do, you'll need to incorporate some of your runs on trails or routes that will give you that climbing.
Lots of ways to design specific training but if your want a simple approach that will work for most anyone starting out, pick a Marathon training schedule that you like and then whatever it says to do for the long run that week, do that and then do it again the following day.
Here a link to a decent review of a few training schedules and their pro/cons:
http://fellrnr.com/wiki/A_Comparison_of_Marathon_Training_PlansOldUltraGuy wrote:
For long runs, "doubling up" or doing "back to backs" typically would be going long on Sat and then going long on Sun as well...
Personally, I don't do back-to-back long runs, but rather focus on getting in 40-50+ miles every weekend in doubles. It's worked extremely well the past 8 yrs and esp. since transitioning to the ultras. It's the collective volume that matters-- breaking it up helps you recover faster so you can bounce back for some mid-week quality work. Someone told me Yiannis Kouros had a similar approach, training frequently in shorter bouts. The frequency of training and training throughout the day (at various times too) shouldn't be underestimated, esp. for the all day+ ultras. The body thrives on 'doing the unusual'.
How I do the doubles is usually 10-14/6-7 on Sat.. Sunday is 18-22/5-6 miles-- one of the days will have quality work. I usually alternate Sunday's of having the long run be easy vs. steady/with speed.
Races are beneficial too. I did a marathon at high altitude 4 wks before the 100K WC. I had 6 wks between the 100K and Fall 50-- furthest I ran for a single training run was 18 miles, but the 100K itself was probably a fitness booster for the 50 miler.