Ultra Marathon 30 Mile
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
30 minutes - Easy
The first 4 weeks are time on feet only. Keep everything easy
30 minutes - Easy
How's your footwear? A good idea is to pay a visit to a specialist running shop and get some advice
Look at your day-to-day nutrition. Could you clean up your diet? Eat for health, then for performance
40 minutes - Easy
Same as last week
40 minutes - Easy
40 minutes - Easy
60 minutes - Steady
Hopefully you've built you mileage up, and your body is now ready for the next 16 weeks
Mondays will generally be rest days, following your long weekend run. Your weekly sessions will follow pretty much the same routine
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
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
Interval - 4x400m
Don't neglect a good warm up run and cool down
Total body (gym session)
Make notes of your routine and track your progress
30 minutes
Run or optional rest day. If running, then keep it very easy
8 miles / 12.8km
Keep a track of all your sessions. Make notes so that you can measure your progress
Tempo - 4 miles / 6.4km
Total body (gym session)
As per last week
Interval - 4x400m
Total body (gym session)
Same as Wednesday
30 minutes
Optional rest day. If running, then keep it very easy
10 miles / 16km
Tempo - 4miles / 6.4km
Glute Activation & Core Work
Glute bridges, crab-walks, planks, etc.. If unsure, then get someone to help
Interval - 6x400m
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
30 minutes
12 miles / 19.3km
30 minutes
Glute Strengthening & Lower body circuit
Same routine as 2 weeks ago
20 miles / 32.2km
Pay attention to your nutrition & hydration. What did you learn/what could be improved?
Double rest day. Start prepping for Sunday!
30 minutes
This is an optional run
4 miles / 6.4km - Easy
Total body & Core Work
Very light body weight circuit & some core work
20 minutes
Very easy
Double rest day before the 30 miler
30 miles / 48.3km
Good luck & enjoy your ultra