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Scheduling Long Runs in Ultra Training
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 2011-10-19 1:39 PM |
Expert  1145    Ann Arbor, MI |  Subject: Scheduling Long Runs in Ultra TrainingThere is a 50k trail race in January in MI I'm thinking about, which is ~11 weeks away. This race would be prep for a 50 miler in the spring. I really like Pfitz' 12/70 plan that I used for marathon training the last few months, which (typically) has 3 med-long runs of 9-16 miles, 2 recovery runs of 5-6 miles, and 1 long run on the weekend, with one of those recovery days the day before the long run. I was thinking of bumping up the long runs and some of the med-longs a few miles to peak ~80 mpw. But most of the ultra plans I've found online have lower mileage during the week and then back to back long days on the weekend. How essential are those back to back long runs in ultra prep for the 50k and/or 50 mile distance? |
 2011-10-19 1:59 PM in reply to: #3730290 |
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| 2011-10-19 5:45 PM in reply to: #3730290 |
Champion 5312 Calgary | Subject: RE: Scheduling Long Runs in Ultra Training why don't you just bump up to pfitz' 85 mile plan. Personally I think the back to back long day is over rated, but I never really was able to execute them that well. Takes too much out of me and sacrifices my weekly mileage which I think is of greater value at my level. And frankly 2 20+k runs and 1 30+ km run in a week with tempo and MP work is plenty of intensity and time on my feet. If you can do a solid back to back and not have it effect your weekly workouts then that would be good. I think it is much more important to do your long runs on terrain similar to your race. I did a flat 50k in the middle of the 18/70 plan at about 1:20 min slower per km than my predicted Marathon pace and about 1 min slower than my vdot predicted for a 50k as a training run with no taper or recovery period and was fine. |
| 2011-10-20 8:04 AM in reply to: #3730716 |
| Expert 1145 Ann Arbor, MI | Subject: RE: Scheduling Long Runs in Ultra Training BigDH - 2011-10-19 6:45 PM why don't you just bump up to pfitz' 85 mile plan. Personally I think the back to back long day is over rated, but I never really was able to execute them that well. Takes too much out of me and sacrifices my weekly mileage which I think is of greater value at my level. And frankly 2 20+k runs and 1 30+ km run in a week with tempo and MP work is plenty of intensity and time on my feet. If you can do a solid back to back and not have it effect your weekly workouts then that would be good. I think it is much more important to do your long runs on terrain similar to your race. I did a flat 50k in the middle of the 18/70 plan at about 1:20 min slower per km than my predicted Marathon pace and about 1 min slower than my vdot predicted for a 50k as a training run with no taper or recovery period and was fine. I completely forgot that there was a 12 week, 70-85 mpw plan in Advanced Marathoning! d'oh! Thanks for the reminder. Good point about training long on terrain similar to the race. It's on a hilly mountain biking single track trail, so running on flat pavement all the time would not exactly be building the same run specific muscles I'll need on race day. |
| 2011-10-20 8:35 AM in reply to: #3730290 |
| Extreme Veteran 1329 Wausau WI | Subject: RE: Scheduling Long Runs in Ultra Training I used the pfitz 50-60 plan for my 50K. I did 90% of my training on roads which was a big mistake. Get as much trail time as you can. Adding on some snowshoe time if you will be using them.
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