You will notice that these workouts generally follow a two-week cycle, to allow for other moderate training exercises that will exist within the plan and bring diversity. With that in mind, I have suggested days on which to add one of the intensity workouts to your daily mileage. I am a firm believer that intense workouts must be separated by at least 10 to 12 days to allow for recovery and proper performance when called upon.
There also needs to be some intensity built into your training program. Training is more than just putting in more and more miles, although that is certainly key. The mileage is easy enough to follow, but sometimes that isn’t enough to maintain a progressive build.
This plan will help you achieve initial success for the common 50K race distance (aka 31 miles). I promise it will help you keep on enjoying ultras for a long time. Now, I know that ultra-distance running attracts a certain personality to its door, and there are plenty of runs in here to take advantage of that zeal, but please heed the progressions in this plan if you are new to the distance. Doing so helps you avoid injury, overtraining and burnout. I would caution you to take it slowly, however. Motivation and excitement mix and become a seductive elixir from which big gains evolve. It sometimes seems as if there can never be too much of a good thing. The guide offers three detailed training plans to prepare for 50K, 50–mile to 100K, and 100–mile ultramarathons.So you’ve decided to train for the 50K.
You'll find guidance on exactly what you need to know to prepare for ultramarathon, including: In his smart, down–to–earth handbook, Koerner shares hard–earned wisdom, field–tested habits, and insider tips to help you prepare for your ultra. Hal Koerner is among America's best ultrarunners with podium results in more than 90 ultramarathons. Don't learn the hard way: get a jump on training for an ultramarathon with Hal Koerner's Field Guide to Ultrarunning, a comprehensive handbook to running 30 to 100 miles and beyond, written by one of the most experienced and recognized athletes in the sport. Ultramarathons don't leave much room for mistakes.
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