For those “hardcore” runners, you can make this training plan which I downloaded from one of the ultra running sites (www.ultrarunner.net) ) as your reference for your training to join the 1st Bataan Death March 102K Ultramarathon Race. It will not make you run faster but it will make your body endure and be able to finish the race within the cut-off time.
Good luck and Stay Ready!
THE ULTIMATE ULTRAMARATHON TRAINING PLAN
You don’t have to be crazy to run an ultramarathon. You just have to be ready.
By Doug Rennie
PUBLISHED 01/12/2005
DO. NOT. BE. INTIMIDATED. If you have completed a marathon or two, you can–in 16 weeks–add an ultramarathon to your running resume. Really. “In South Africa, 14,000 runners each year enter the Comrades Marathon, 54 challenging miles of big rolling hills, and each year about 85 percent of them finish,” says George Parrott, ultrarunning vet and director of training for the Buffalo Chips Running Club of Sacramento. “The moral here is that your expectations can get you to the finish line of an ultramarathon, and that this kind of distance is not unworldly.” Okay, but first, what exactly is an ultramarathon? Anything beyond the classic 26.2-mile distance–races from increasingly popular 50-Ks to 100-milers to solo crossings of continents. For your first adventure on the far side of 26.2, we suggest that you look a bit beyond the 50-K–really just a stretched-out marathon–to 50 miles, the first true, bragging-rights ultra. So find yourself a friendly 50-miler, count back 16 weeks from race day, clip and post the following training plan–and get to it.
Training for 50: A few things you should know
Find as flat a 50 as you can, and as close to home as possible. Running this far for the first time is tough enough without the added stress of steep hills and travel.
Train on the terrain you’re going to race on: trails, asphalt, or–as is common in many 50-mile events–a mix of the two.
“Stopping briefly for walk breaks in both training and racing is the key to being able to move forward at all times,” says Buffalo Chips ultrarunner Becky Johnson, who finished her first 50-miler in 2003.
Most 50-mile events will drop your race bag near the 35-mile point (some also will make a drop around 20 miles). Your drop bag(s) should include solid fuel (your favorite energy bars, candy bars, or gels), sunscreen, long-sleeve T-shirt and/or nylon windbreaker, clean socks and an alternate pair of shoes, and Vaseline or skin lube.
Because when it comes to 50-milers, pacing errors no longer penalize just your finishing time, but the possibility of finishing at all. “Start off a full 30 seconds-per-mile slower than your marathon pace,” says Parrott.
During the race, eat whatever worked for you during your training runs: cookies, raisins, figs, crackers, pretzels, energy bars. Whatever. And drink continuously: eight ounces or so every 15 to 20 minutes, including electrolyte-loaded sports drinks. Consider high-caffeine drinks such as Mountain Dew over the last 15 miles.
One popular run/walk pattern is to run 20 minutes, walk five minutes. Do this from the outset, or after you’ve run the first 15 or 20 miles, or whatever pattern has worked best for you in your training. Some prefer a shorter mix of running five minutes, then walking one, believing that this is less stressful than the 20:5 pattern. Note: Walk all uphills, even the small ones, and even if it means short-circuiting a run segment.
Just how much time is this thing going to take you? To get a ballpark expectation, double your best marathon time and add two hours to get a realistic 50-mile time. So for example, a 3:30 marathoner could expect to run his or her first 50 in about nine hours.
|
Week |
M |
T |
W |
TH |
F |
S |
SU |
|
1 |
Rest |
6-10 miles, including 4×1 mile at TMP |
Easy 5-mile jog |
7-9 miles, middle 3 at MP |
Rest |
90-minute run |
3-hour run (or about 18 miles) |
|
2 |
Rest |
6-10 Miles, including 4×1 mile at TMP |
Easy 5-mile jog |
7-9 miles, middle 3 at MP |
Rest |
90-minute run |
3-hour run |
|
3 |
Rest |
6-10 miles, including 2×2 miles at HMP |
Easy 5-mile jog |
7-9 miles, middle 3 at MP (5:00) |
Rest |
2-hour run |
3.5-hour run (or about 20 miles) |
|
4 |
Rest |
5-8 miles, including 3×1 mile at TMP |
Easy 5-mile jog |
6 miles, middle 2 at MP |
Rest |
1.5-hour run |
2-hour run |
|
5 |
Rest |
9 miles, including 6×1 mile at TMP |
Easy 5-mile jog |
9 miles, middle 3 at MP |
Rest |
3.5- to 4-hour run (or about 20-24 miles) |
3-hour run |
|
6 |
Rest |
9 miles, including 6×1 mile at TMP |
Easy 5-mile jog |
9 miles, middle 3 at MP |
Rest |
3.5- to 4-hour run |
3-hour run |
|
7 |
Rest |
9 miles, including 6×1 mile at HMP |
Easy 5-mile jog |
9 miles, middle 3 at MP |
Rest |
3.5- to 4-hour run |
3-hour run, last hour at MP |
|
8 |
Rest |
9 miles, including 3×2 miles at HMP |
Easy 5-mile jog |
9 miles, middle 3 at MP |
Rest |
2-hour run |
2.5-hour run |
|
9 |
Rest |
9 miles, including 6×1 miles at TMP |
Easy 5-mile jog |
9 miles, middle 3 at MP |
Rest |
4-hour run |
3.5-hour run, last hour at MP |
|
10 |
Rest |
9 miles, including 6×1 miles at TMP |
Easy 5-mile jog |
9 miles, middle 3 at MP |
Rest |
4-hour run |
3.5-hour run, last hour at MP |
|
11 |
Rest |
9 miles, including 3×2 miles at HMP |
Easy 5-mile jog |
9 miles, middle 3 at MP |
Rest |
2.5-hour run |
3-hour run |
|
12 |
Rest |
9 miles, including 6×1 mile at TMP |
Easy 5-mile jog |
9 miles, middle 3 at MP |
Rest |
4-hour run |
5-hour run (or about 27-29 miles) |
|
13 |
Rest |
9 miles, including 6×1 mile at TMP |
Easy 5-mile jog |
9 miles, middle 3 at MP |
Rest |
4-hour run |
5-hour run |
|
14 |
Rest |
9 miles, including 4×1 mile at TMP |
Easy 5-mile jog |
9 miles, middle 3 at MP |
Rest |
2-hour run |
2-hour run |
|
15 |
Rest |
7 miles, including 3×1 mile at MP |
Easy 5-mile jog |
7 miles, middle 3 at MP |
Rest |
1.5-hour run |
Easy 1-hour jog |
|
16 |
Rest |
6 miles, middle 3 at HMP |
Easy 5-mile jog |
Easy 3-mile jog |
Rest: Stay off your feet |
50-mile race |
Rest. (Duh.) |
Key:(MP) Marathon Pace: the pace/effort you can hold in a marathon
(HMP) Half-Marathon Pace: the per-mile average of your best half-marathon
(TMP) 10-Mile Pace: the per-mile pace of your fastest 10-miler
Recovery for HMP/TMP: Jog slowly until you feel fresh enough to start the next repetition.
4 Fifties to Try
“More river, more bike trail, more scenery” makes this point-to-point 50-miler one of the West’s most popular and beginner-friendly ultras. You start near the Cal State Sacramento University campus, follow the paved American River bike path for 24 miles, then switch to single-track horse trail for the final 26. Comes with aid stations aplenty and a generous 13-hour time limit. (run100s.com/AR50)
Surrounded by the lush Mount Hood National Forest, you do your 50 miles out-and-back on the shady Pacific Crest Trail from Timothy Lake to historic Timberline Lodge–where part of the movie adaptation of Stephen King’s The Shining was filmed. Good footing and gorgeous scenery balance out the “moderately difficult” 4,000 total feet of elevation gain. (pctultra.com)
Courses just don’t get more spectacular than this 50-mile point-to-point forest road loop around the Hungry Horse Reservoir in Spotted Bear, Montana. The (literal) highlight comes at mile 47 when you cross the reservoir’s 564-foot-high spillway. It’s the only 50 you’ll run whose race packet includes “If You Encounter a Bear” instructions. (cheetahherders.com)
Held in Hagerstown, Maryland, “America’s Ultramarathon” is the nation’s oldest and largest ultradistance event–and a scenic, point-to-pointer to boot with 13 miles on the legendary Appalachian Trail, and 26 on the historic B & O canal tow path with aid stations every four miles. (jfk50mile.org)
Bald Runner 
thank you for sharing this information…
is the registration open for bataan102?
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i find it odd that the longest run is just 5 hours. imho, i think i need an 8-hour run to be confident enough to finish a 100km. anyway, the training is just for 50mile. thanks for sharing this plan BR.
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