Ultra Marathon 30 Mile

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About this challenge

Ultra Marathons are fantastic events and will test your strength, endurance, and your mind-set. This plan has been designed for someone who is a regular runner, who has experience of running marathons, and who is now looking for a new challenge in the form of an ultra marathon.

intermediate Training Plan

Entry requirements: intermediate

Start date:
Anytime
Expected finish time:
Anytime
Duration:
20 weeks
Week 1
Jump to:
Monday
Training

30 minutes - Easy

The first 4 weeks are time on feet only. Keep everything easy

Tuesday
Rest
Wednesday
Training

30 minutes - Easy

Thursday
Rest

How's your footwear? A good idea is to pay a visit to a specialist running shop and get some advice

Friday
Training
30 minutes - Easy
Saturday
Rest

Look at your day-to-day nutrition. Could you clean up your diet? Eat for health, then for performance

Sunday
Training
40 minutes - Easy
Monday
Training
30 minutes - Easy
Pretty much the same as last week
Tuesday
Rest
Wednesday
Training
30 minutes - Easy
Thursday
Rest
Record all of your sessions. Whilst everything should be easy, it's still good practise to monitor what you do
Friday
Training
30 minutes - Easy
Saturday
Rest
Sunday
Training
50 minutes - Easy
Monday
Training
40 minutes - Easy
Very slight increase in running duration
Tuesday
Rest
Wednesday
Training
40 minutes - Easy
Thursday
Rest
Friday
Training
40 minutes - Easy
Saturday
Rest
Sunday
Training
60 minutes - Steady
Push on a little with your pace
Monday
Training

40 minutes - Easy

Same as last week

Tuesday
Rest
Wednesday
Training

40 minutes - Easy

Thursday
Rest
Friday
Training

40 minutes - Easy

Saturday
Rest
Sunday
Training

60 minutes - Steady

Hopefully you've built you mileage up, and your body is now ready for the next 16 weeks

Monday
Rest

Mondays will generally be rest days, following your long weekend run. Your weekly sessions will follow pretty much the same routine

Tuesday
Training

Tempo - 4 miles / 6.4km

The next 4 weeks of Tuesday sessions will be a 4mile tempo session. Record your time and improve it over the month

Wednesday
Training

Total body (gym session)

If unsure what to to do, then speak with a personal trainer or gym instructor, and get them to advise. Keep the weight low, and the reps high

Thursday
Training

Interval - 4x400m

Don't neglect a good warm up run and cool down

Friday
Training

Total body (gym session)

Make notes of your routine and track your progress

Saturday
Training

30 minutes

Run or optional rest day. If running, then keep it very easy

Sunday
Training

8 miles / 12.8km

Monday
Rest

Keep a track of all your sessions. Make notes so that you can measure your progress

Tuesday
Training

Tempo - 4 miles / 6.4km

Wednesday
Training

Total body (gym session)

As per last week

Thursday
Training

Interval - 4x400m

Friday
Training

Total body (gym session)

Same as Wednesday

Saturday
Training

30 minutes

Optional rest day. If running, then keep it very easy

Sunday
Training

10 miles / 16km

Monday
Rest
Tuesday
Training

Tempo - 4miles / 6.4km

Wednesday
Training

Glute Activation & Core Work

Glute bridges, crab-walks, planks, etc.. If unsure, then get someone to help

Thursday
Training

Interval - 6x400m

Friday
Training

Upper body circuit

Upper body strength is very important, and underlooked, with runners. Depending on posture, and gym experience, focus more on back work and 'pulling' exercises

Saturday
Training

30 minutes

Optional rest day. If running, then keep it very easy
Sunday
Training

12 miles / 19.3km

Monday
Rest
Tuesday
Training
Tempo - 4 miles / 6.4km
Wednesday
Training
Glute Activation & Core Work
Same as last week, but do track the weights you are using and the reps/sets you are doing. At this stage, keep the weight low and the rep range high
Thursday
Training
Interval - 8x400m
Don't neglect a good warm up or cool down & stretch
Friday
Training
Upper body circuit
Saturday
Training
30 minutes
Optional rest day. If running, then keep it very easy
Sunday
Training
14 miles / 22.5km
Monday
Rest
Reflect on your last few weeks of training. Feel free to make any tweaks to your plan as you feel necessary. Following your 14 mile run, it would be a great idea to go for a massage
Tuesday
Training
Tempo - 6 miles / 9.6km
Your Tuesday runs for the next 6 weeks will all be 6 mile Tempo runs
Wednesday
Training
Glute Strengthening & Lower body circuit
Stick with the glute strengthening work, but also now start working on getting some bigger lower body movements done. Include squats, deadlifts, lunges, walking lunges, etc. If unsure, then do ask for some help
Thursday
Training
Interval - 4x800m & 2x400m
If legs are feeling heavy after yesterdays leg circuit, then you can swap today's session for tomorrow
Friday
Training
Upper body circuit & Core Work
Saturday
Training
30 minutes
Optional rest day. If running, then keep it very easy
Sunday
Training
8 miles / 12.9km
Monday
Rest
Tuesday
Training
Tempo - 6 miles / 9.6km
Wednesday
Training
Glute Strengthening & Lower body circuit
After 4 weeks of glute strengthening work, you should really start to notice an improvement in your running
Thursday
Training
Interval - 6x800m & 4x400m
These are tough circuits. Push through them, they will make significant improvements to your running & fitness
Friday
Training
Upper body circuit & Core Work
Saturday
Training
30 minutes
Optional rest day. If running, then keep it very easy
Sunday
Training
14 miles / 22.5km
Following your 14 mile run, it would be a great idea to go for a massage
Monday
Rest
On rest days, you can still foam roll and a stretch. Look after your body!
Tuesday
Training
Tempo - 6miles / 9.6km
Wednesday
Training
Glute Strengthening & Lower body circuit
Increase the weight you are using, and drop the rep range
Thursday
Training
Interval - 8x800m & 4x400m
Make sure you take note of each split, and be consistent with recovery times.
Friday
Training
Upper body circuit & Core Work
Increase the weight you are using, and drop the rep range
Saturday
Training

30 minutes

Optional rest day. If running, then keep it very easy
Sunday
Training
16 miles / 25.7km
Start really thinking about you nutrition & hydration strategy. You do need to start experimenting and finding a system that works for you
Monday
Rest
Tuesday
Training
Tempo - 6 miles / 9.6km
Wednesday
Training
Glute Strengthening & Lower body circuit
As per last week
Thursday
Training
Interval - 4x1000m & 4x800m
Friday
Training
Upper body circuit & Core Work
As per last week
Saturday
Training
As per last week
Remember, this Saturday is always optional
Sunday
Training
18 miles / 29km
Monday
Rest
Slight recovery week
Tuesday
Training
Tempo - 6 miles / 9.6km
Wednesday
Training
Total body circuit - low weight, high reps
Really mix up the session
Thursday
Training
Interval - 4x1000m
Friday
Training
Total body circuit - low weight, high reps
As per Wednesday's session
Saturday
Training
30 minutes
Optional rest day. If running, then keep it very easy
Sunday
Training
13.1 miles / 21.1km
Half Marathon race
Monday
Rest
Book in a massage for today or tomorrow. Also one for next week
Tuesday
Training
Tempo - 6 miles / 9.6km
Wednesday
Training

Glute Strengthening & Lower body circuit

Same routine as 2 weeks ago

Thursday
Training
Interval - 4x800m & 4x400m
Friday
Training
Upper body circuit & Core Work
This session is optional
Saturday
Rest
Sunday
Training

20 miles / 32.2km

Pay attention to your nutrition & hydration. What did you learn/what could be improved?

Monday
Rest
Massage will be needed. This is a big week
Tuesday
Training
Tempo - 8 miles / 12.9km
An extra couple of miles today. Push through
Wednesday
Training
Glute Strengthening & Lower body circuit
Increase the weight
Thursday
Training
Interval - 4x800m & 4x400m
Friday
Training
Upper body circuit & Core Work
This session is optional
Saturday
Rest
Stay off your feet as much as you can today. Eat well, focus on tomorrow
Sunday
Training
22 miles / 35.4km
Monday
Rest
Tuesday
Training
Tempo - 8 miles / 12.9km
Same as last week
Wednesday
Training
Total body circuit - low weight, high reps
Thursday
Training
Interval - 4x1000m & 4x800m & 2x200m
Friday
Rest
Rest up today, you'll be running both days this weekend.
Saturday
Training
8 miles / 12.9km
Sunday
Training
10 miles / 16.1km
Monday
Rest
Tuesday
Training
Tempo - 4 miles / 6.4km
Wednesday
Training
Total body circuit - low weight, high reps
Thursday
Training
Interval - 4x800m & 4x400m
Friday
Rest

Double rest day. Start prepping for Sunday!

Saturday
Rest
Sunday
Training
26.2miles / 42km
Marathon time! Peak training distance, run as you would for your upcoming 30 mile race
Monday
Rest
Time to start tapering before the big day. Reduce the distance of your long runs, but can maintain some of the intensity of your shorter runs
Tuesday
Training
Tempo - 6 miles / 9.6km
Wednesday
Training
Glute Strengthening & Lower body circuit
Increase the weight again
Thursday
Training
Interval - 4x1000m & 4x800m & 2x200
Friday
Training
Upper body circuit & Core Work
Increase the weight again
Saturday
Training

30 minutes

This is an optional run

Sunday
Training
12 miles / 19.3km
Monday
Rest
Get another massage booked in this week
Tuesday
Training
Tempo - 4 miles / 6.4km
Wednesday
Training
Total body circuit - low weight, high reps
Thursday
Training
Interval - 4x1000m & 2x800m & 2x200m
This is your last interval session of your training plan
Friday
Training
Total body circuit - low weight, high reps
Saturday
Training
30 minutes
Optional rest day. If running, then keep it very easy
Sunday
Training
6 miles / 9.6km
Monday
Rest
Tuesday
Training

4 miles / 6.4km - Easy

Wednesday
Training

Total body & Core Work

Very light body weight circuit & some core work

Thursday
Training

20 minutes

Very easy

Friday
Rest

Double rest day before the 30 miler

Saturday
Rest
Sunday
Race day

30 miles / 48.3km

Good luck & enjoy your ultra

Week 1
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Have you already completed this?