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Ultra Training Plan #1

30 06 2012

Training Plan For Races Of 40 Miles To 100K On 50 Miles Per Week

Thurs Speed
Week Mon Tues Wed Thurs Fri Sat Sun Total Work Duration
1 Rest 6 5 6 Rest 12 5 34 No speed work
2 Rest 6 5 6 Rest 14 5 36 No speed work
3 Rest 6 5 6 Rest 16 5 38 No speed work
4 Rest 5 3 5 Rest 14 5 32 No speed work
5 Rest 7 5 7 Rest 16 5 40 12-15 mins
6 Rest 7 5 7 Rest 18 5 42 12-15 mins
7 Rest 7 5 7 Rest 18 5 42 15-18 mins
8 Rest 6 4 6 Rest 14 5 35 12-15 mins
9 Rest 10 5 7 Rest 20 5 47 15-18 mins
10 Rest 10 5 7 Rest 12 10 44 15-18 mins
11 Rest 7 5 7 Rest 22 5 46 No speed work
12 Rest 6 4 6 Rest 14 5 35 18-20 mins
13 Rest 9 5 7 Rest 24 5 50 20-25 mins
14 Rest 7 5 7 Rest 18 10 47 20-25 mins
15 Rest 6 4 6 Rest 14 10 40 20-25 mins
16 Rest 10 5 7 Rest 24 5 51 15-18 mins
17 Rest 7 5 7 Rest 18 10 47 20-25 mins
18 Rest 6 4 6 Rest 14 10 40 20-25 mins
19 Rest 7 5 3 Rest 31 Rest 46 No speed work
20 Rest 6 4 6 Rest 14 5 35 10-15 mins
21 Rest 7 5 7 Rest 25 5 49 20-25 mins
22 Rest 5 5 7 Rest 18 Rest 35 18-20 mins
23 Rest 5 Rest 7 Rest 10 5 27 12-15 mins
24 4 Rest 3 Rest 2 50 Rest 59 No speed work

***Bold indicates a Recovery or Taper Week

Everything is in MILES.

The above training plan was taken from the book, Relentless Forward Progress: A Guide To Running Ultramarathons by Bryon Powell. Chapter 5, page 94.

(Source: Relentless Forward Progress: A Guide To Running Ultramarathons by Bryon Powell)

Next: Training Plan For Races of 40 Miles to 100K on 70 Miles Per Week.

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