Update: Shortly after making this plan, I revised it. Please see 50k Training Plan version 2.0 for the plan I am actually following.
Now that I've picked out an Ultramarathon and registered for it, the next logical step is to develop a training plan (that is if you don't count the step when I freaked out a bit when I realized I am running a 50k in the snake infested deep south in August).
I need a little more time running in places like this.2. Train on the terrain. I typically run mostly road or treadmill miles because that is what is most accessible to me, but we all know a trail mile and a road mile are very different things. In order to prepare my body for ultra trail running, I obviously need to incorporate significantly more time on the trails. I have the luxury of living close enough to the actual race location that I can train on the trails there periodically, but there are also a lot of other great options closer to my house. For me, the majority of my trail running will be on the weekends, but I have plans to include additional ankle stretching and strengthening during the week as well as some trail-like conditions to help prepare for uneven terrain.
Thank goodness Laura at Island Boost is helping me stay fueled! Of course I will be sharing!3. Learn to Fuel. Ah, my favorite topic. It's safe to say I've made HUGE strides in fueling and understanding what my body needs during this last year. I've found options that work for me for the half and full marathon distance and have started to explore new forms of hydration and salt loading. That said, I'm not sure an all liquid and Island Boost fueling strategy will work for an ultra mainly because my stomach might need something solid just to balance it out. I've begun to investigate what solids might accompany my current fueling strategies. Hopefully I can keep the barfing stories to a minimum. Spoiler alert: my solids list does not include donuts.
My 50k training plan
Red numbers are days I already have races planned. As always, plan is subject to change.So here is my plan. I've blended a couple of plans to fit my life (travel, racing schedule, what can conceivably be done with sacrificing family relationships, etc). My main goal for this race is to finish, so I've tailored the plan to reflect that (i.e. no speed goals). There are several runs that are marathon distance. I'm on the hunt to find racing or group training options that might help get the miles in, without breaking the bank.
Big thanks to Tina over at Gotta Run Now for posting some helpful 50k training links.
- 50k plan based on your race date: Just plug in your distance and race date and this site will generate a training plan for you that can be exported into excel. Plan can be edited from there as needed. There are four 20+ mile runs in this plan.
- Ultraladies 50k plan. A 20 week plan designed for a first time or new ultrarunner. It uses an alternating pattern of hard and easy weeks to ease you into the increased mileage. The plan doesn't specify any speed or tempo work. There are seven 20+ mile runs in this plan.
- Competitor 16 week training plan. This plan is also design for first timers aiming at the 50k, but it include hill work and pace work (or differences in effort) for specific runs. Many of the runs are focused on total time goals rather than mileage. There are four 20+ mile runs in this plan.
How do you challenge yourself in new ways? Is fear a motivator for you?