Ultra Marathon Training

Lantus

I'm in need of a new challenge and I really want to complete an ultra. I'm a fairly fit person, I try to get to the gym every day for weights and cardio which tends to be static bike work or walking fast. Haven't done much running at all to be honest except when I was younger and it was compulsary, have spent a lot of time outdoors, walking & climbing etc.

I have a goal to enter one in June of next year and want to know what sort of training program would people recommend to achieve this?

frequency of training, time, intensity, variation? If theres a site that answers this please point me in the right direction.

RacoonQueen

If you don't run much at the moment I would definitely advise against an Ultra. The most you should really aim for is a marathon. To run an ultra you'd want to be running at least 5 days a week really hitting at least 50 miles a week most weeks. If you're not looking to break any records and literally just want to finish, training will all be about time on your feet and getting the long runs in.

If you're determined to do an Ultra maybe go for a 50k. There will be one in Portumna next June.

Everyone will tell you not to do an Ultra, there are only a handful of people on here who would say that you probably could do it, only because we'd have done it ourselves on the back of 8 months training!

ecoli

Lantus wrote: »

I'm in need of a new challenge and I really want to complete an ultra. I'm a fairly fit person, I try to get to the gym every day for weights and cardio which tends to be static bike work or walking fast. Haven't done much running at all to be honest except when I was younger and it was compulsary, have spent a lot of time outdoors, walking & climbing etc.

I have a goal to enter one in June of next year and want to know what sort of training program would people recommend to achieve this?

frequency of training, time, intensity, variation? If theres a site that answers this please point me in the right direction.

Fitness is a general term which is more about healthy well being. Event specific fitness is what makes people be able to complete certain tasks. This is why World class swimmers arent world class runners and vice versa. My advice get out running a few times this week and see how you feel before decide to undertake an ultra as it takes alot of commitment and run specific endurance.
Would be of the same mind as RQ to looking to a marathon first as a stepping stone as they can be just as hard a task regardless of fitness (ask any marathon runner from 2 hours upward range:D)
Best of luck with what ever you decide

Krusty_Clown

Start with a 10k and work your way up the distances. Aim for an ultra in 2013 or 2014. Anything else will more than likely end up as a painful learning lesson.

Oisin11178

Krusty_Clown wrote: »

Start with a 10k and work your way up the distances. Aim for an ultra in 2013 or 2014. Anything else will more than likely end up as a painful learning lesson.

I agree that he would be foolish to try an ultra next june and he should build up through the distances i.e. 5k, 10k, half, ect.. but to say 2013, 2014 is a bit ott.

ecoli

Oisin11178 wrote: »

I agree that he would be foolish to try an ultra next june and he should build up through the distances i.e. 5k, 10k, half, ect.. but to say 2013, 2014 is a bit ott.

Ideally I would agree with Krusty with the long term development and the cumulative miles making it possible to run a very good Ultra however the OP is looking at it as a challenge rather than a long term goal so I think they would not want to put in few years commitment. Withe the marathon as shot term goal it is still i big challenge and a stepping stone to completing an ultra (though probably not the most optimal approach)

Oisin11178

ecoli wrote: »

Ideally I would agree with Krusty with the long term development and the cumulative miles making it possible to run a very good Ultra however the OP is looking at it as a challenge rather than a long term goal so I think they would not want to put in few years commitment. Withe the marathon as shot term goal it is still i big challenge and a stepping stone to completing an ultra (though probably not the most optimal approach)

Ydah the guy wants to achive it and hes probably all excited thinking about it, hence the short timeframe. I was the same and yes its not ideal but 18 months is plenty in my opinion. Make no mistake op there is lots of pain involved and moreso the quicker you try to do it. In saying this is deffo achivable.

Krusty_Clown

Oisin11178 wrote: »

I agree that he would be foolish to try an ultra next june and he should build up through the distances i.e. 5k, 10k, half, ect.. but to say 2013, 2014 is a bit ott.

Not really, if you think about it sequentially. If you start running now, you could potentially:
1) Train for / run a 10k in March 2011
2) Train for / run a 1/2 marathon in August 2011
3) Train for / run a marathon in March 2012
4) Train for / run another marathon in September 2012
5) Connemara Ultra in March 2013.

At least that's the way I would attempt the goal, starting from scratch. Even at that, it's pretty linear. You're heading for your first ultra soon, Oisin, on the back of how many marathons? 20? 30?

RayCun

Krusty_Clown wrote: »

Not really, if you think about it sequentially. If you start running now, you could potentially:
1) Train for / run a 10k in March 2011
2) Train for / run a 1/2 marathon in August 2011
3) Train for / run a marathon in March 2012
4) Train for / run another marathon in September 2012
5) Connemara Ultra in March 2013.

You could run a marathon in October of next year without it being a painful experience, surely? (Well, no more painful than the average at least) And then Connemara in 2012?

Oisin11178

Krusty_Clown wrote: »

Not really, if you think about it sequentially. If you start running now, you could potentially:
1) Train for / run a 10k in March 2011
2) Train for / run a 1/2 marathon in August 2011
3) Train for / run a marathon in March 2012
4) Train for / run another marathon in September 2012
5) Connemara Ultra in March 2013.

At least that's the way I would attempt the goal, starting from scratch. Even at that, it's pretty linear. You're heading for your first ultra soon, Oisin, on the back of how many marathons? 20? 30?

I new you were going to say that:D
Your right in what your saying time is important and that timeframe you posted looks good but each person is different and i think the op is impulsive like myself. I think something like portumna 50k in june 2012 is perfectly achiveable with thd right training.

Krusty_Clown

RayCun wrote: »

You could run a marathon in October of next year without it being a painful experience, surely? (Well, no more painful than the average at least) And then Connemara in 2012?

Perhaps I'm being a little over-zealous/negative, but can you imagine trying to do back to back 20 mile training runs, having previously only done one marathon? You would fall apart (or at least I would).

Just my opinion, based on my own limited experience, but I reckon you shouldn't move up a distance until you have trained for and run a couple of races, and gotten close to your peak (based on your ability at that specific point in time) at the previous distance. Personally I would rather do it the Oisin way, and have all those long runs and marathons in my legs before moving up to ultra distance as otherwise, there be dragons.

Lantus

Ok, wasn't expecting such a resounding response. I find it hard to believe that with total comittment 6-7 months of training would be insufficient to accomplish a race of this magnitude. That said I appreciate your input as some of you may of done these races.

However, I'm going to start training (as of yesterday with a 45min run which was really nice.) and continue onwards while I develop a training program to ensure I'm in as best condition as possible.

If I enter and fail (which I dont intend to) then it's on my head but I have my goal and now the priority is to complete it. If after 4-5 months I'm rubbish or injured or just not bovvered then fair enough, I'm not stupid enough to continue as I know how demanding these actvites are.

As well as training program I'd be especially interested in recommendations on stretching exercises especially after to ensure I'm keeping everything in good nick and avoiding injury and soreness that could compromise my ability to keep going day after day.

Thanks for any input.

Oisin11178

Krusty_Clown wrote: »

Perhaps I'm being a little over-zealous/negative, but can you imagine trying to do back to back 20 mile training runs, having previously only done one marathon? You would fall apart (or at least I would).

Just my opinion, based on my own limited experience, but I reckon you shouldn't move up a distance until you have trained for and run a couple of races, and gotten close to your peak (based on your ability at that specific point in time) at the previous distance. Personally I would rather do it the Oisin way, and have all those long runs and marathons in my legs before moving up to ultra distance as otherwise, there be dragons.

Yeah i agree preperation is key for any race and moreso the longer you go. Sometimes people on here get frustrated trying to go quicker for something like a marathon and see going longer as another less frustrating option. The case with the op is different, i get the feeling he would do it tomorrow if he could.

RacoonQueen

Lantus wrote: »

Ok, wasn't expecting such a resounding response. I find it hard to believe that with total comittment 6-7 months of training would be insufficient to accomplish a race of this magnitude. That said I appreciate your input as some of you may of done these races.

No one said you wouldn't be able to finish it, they just said they wouldn't advise you to try it if you're not already running regularly. Many people on here would have jumped into running ultras pretty quickly after starting running seriously, myself included.

Out of interest, you just said you want to run an Ultra, you never specified distance? 50k definitely without a shadow of a doubt you can do that with 8 months training if you train consistently, 100 miles + you'll struggle, you'll most likely walk a LOT, you'll be in a lot of pain and you'll risk serious injury.

ThePiedPiper

I agree with everything being said here.

I plan on running the Comrades Ultra Marathon (55 miles or thereabouts).
I've currently ran 10 marathons with several races between 3.00 and 3.10, but in no way do I think I have achieved anywhere close to my potential at the distance.

My goal is to run the Comrades before I turn 40. That's in 11 years. So, my training plan consists of the following:
1. Run at least 2 marathons per year for the next 7-8 years.
2. Get comfortably under 3 hours for the marathon, hopefully closer to 2.50.
3. Running 5 days a week in the off-season. My current off seasons I usually only do 2-3 days a week.

In the 2 years coming up to Comrades 2020, I would be planning on
1. Running 6-7 marathons per year
2. Running Connemara Ultra
3. Doing Long Slow Runs of between 30-40 miles on Saturdays with 18 mile recovery runs on Sundays.
3. Foregoing a normal social and family life for at least 6 months coming up to the race.

I think this is a reasonable training plan for a proper attempt at an ultra marathon. Marathons and marathon training are not easy. Proper ultra's are a whole different league. Be realistic with your goals.

ThePiedPiper

Lantus, if you do decide on doing a 50km ultra in June, I think you should set yourself lots of short term goals.

1. A half marathon in December or January.
2. A full marathon in March/April.
3. Long slow runs of 20 miles and greater from Febuary on, 3 out of every 4 weeks.
4. Medical advice to ensure you do not push your body beyond it's limits. You're intending on putting your body through severe punishment over the next 6 months, make sure you're able for it.
5. Proper runners. Get gait analysis done at a good running shop and get runners that suit your running style with plenty of cushioning.

I sincerely hope that you acheive your goal if you set out on it in earnest. However, as some have mentioned, you may have a lot of obstacles. Best of luck with it.

Lantus

RunForestRun wrote: »

Lantus, if you do decide on doing a 50km ultra in June, I think you should set yourself lots of short term goals.

1. A half marathon in December or January.
2. A full marathon in March/April.
3. Long slow runs of 20 miles and greater from Febuary on, 3 out of every 4 weeks.
4. Medical advice to ensure you do not push your body beyond it's limits. You're intending on putting your body through severe punishment over the next 6 months, make sure you're able for it.
5. Proper runners. Get gait analysis done at a good running shop and get runners that suit your running style with plenty of cushioning.

I sincerely hope that you acheive your goal if you set out on it in earnest. However, as some have mentioned, you may have a lot of obstacles. Best of luck with it.

Cheers Runforestrun, This was the sort of thing I had been thinking about myself as I'm a firm believer in goals to drive, measure and reward progress. It's this kind of positive attitude that gets me fired up. If in going for these goals I find I'm not achieving them then I can reases and space out the timing to better suit my natural ability.

I have a pair of fivefingers on order which I know will suit my running style and partiular issues and I already own a good pair of traditional runners so all bases covered there.

well enough talk, I'm off down the gym to stretch those legs.

jeffontour

Lantus wrote: »

I'm in need of a new challenge and I really want to complete an ultra.

I've read the previous posts regarding it being a big leap to go straight to an ultra etc. All fair points and I think the various opinions reflect the different approaches/goals people have.

You have said you wish to complete, not compete. So I would say of course you can complete an ultra if you put in the training and are prepared for a little pain from time to time.

Lantus wrote: »

I have a goal to enter one in June of next year and want to know what sort of training program would people recommend to achieve this?

You don't have much running experience. I'd suggest looking at some of the popular marathon for beginners programs and taking that as a start point. Work with that for 2 or 3 months and depending on how that's going see how realistic June is for an ultra. If you find the training is going well and you can stay well then look at putting some longer runs back to back etc. to prepare for an ultra.

You'll need to learn how much running you can manage per week without becoming sick or injured, build up slowly and listen to your body.

I'd also second the calls to keep the length of your first ultra to a minimum. You are setting yourself a good challenge as it is, don't make it extra tough on yourself.

Finally, enjoy it. A challenge isn't supposed to be easy.