Push yourself, then do 20-25 mins cool-down Wednesday: 15 mins easy, 30 mins tempo, 5 mins easy, 20 mins tempo, 10 mins easy Sunday: 20 miles First and last 5 miles easy, middle 10 miles at marathon pace Wednesday: 10 mins easy, 7x1 mile slightly faster than long pace with 2 mins easy recoveries, 10 mins easy Wednesday: 10 mins easy, 3 x (1 mile at tempo with 2 mins easy recoveries), 10 mins easy Thursday: 10 mins easy, 4 x (8 mins tempo, 3 mins easy), 10 mins easy Thursday: 10 mins easy, 6 x 2 mins fast with 1-min easy recoveries, 3 mins easy,10 mins tempo, 10 mins easy. Wednesday: 15 mins easy, 1/3/5/5/3/1 fast efforts with 1-min recoveries, 15 mins easy Sunday: Half marathon or 13-mile time trial, faster than long pace, below tempo pace Wednesday: 15 mins easy, 5 x 5 mins fast with 90-sec recoveries, 10 mins easy Tuesday: AM 35 mins easy, PM 35 mins tempo Sunday: 15 miles 5 mins easy, slowly increase pace to run the majority at long pace, end with a few mins easy

Wednesday: 10 mins easy, 15 mins tempo, 3 mins easy, 25 mins long pace, 10 mins easy Wednesday: 15 mins easy, 7 x 1 min fast with 75-sec recoveries, 15 mins easyįriday: 5 mins easy, 35 mins at long pace, 5 mins easy Sunday: 10 miles – middle 8 at long pace, first and last mile easy

Thursday: 1 mile easy, 6 miles at long pace, 1 mile easy Wednesday: 15 mins easy, 10 x 2 mins fast with 1-min jog recovery, 15 mins easy The 50-mile Ultra Marathon training plan: Week 1įriday: 60 mins easy, with 10 mins faster within the run Train in the type of conditions you will expect in the race: if it is a trail race, for example, try to do at least half of your runs off-road. Body-weight exercises are best for keeping things balanced – box jumps, burpees, side planks, chin-ups, triceps dips and press-ups are good options.ĭo three sets of 10-15 reps for one circuit add circuits as your strength and fitness increases. These Saturday-Sunday runs are introduced in the second half of the schedule and are a key endurance-building workout.ĭo a circuit comprising the three exercises in this article, plus three others of your choice.

The best running backpacks: tried and testedįast, but not all-out pace – more like 8.5 to 9 on your perceived exertion scale.

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