If you’re like most beginner ultrarunners you think you can just train like its a marathon and just “run more”. I have news for you my friend! There’s so much more that goes into training for an ultra than you may realize. But first you need a PLAN. The most important part of a “training plan” is the PLAN.
Be honest. Does this sound like you? For your last race, you downloaded a free training plan (a spreadsheet with mileage) you found online and added in random Pinterest or IG strength workouts where you could. Some weeks you did the strength workouts, some weeks you didn’t. You showed up to the start line wondering if you really trained well for the race you were about to do, later to barely finish or having to drop from the race.
You may need to consider having a training plan if:
- you don’t have a general idea of how much you should be running
- you approach running sort of day-by-day
- you are inconsistent in your training load
- you feel unsure of the purpose of any given run
- you don’t keep a log of your workouts (workout history)
This is where having a training PROGRAM in place has SO many benefits!
First, let’s define training PROGRAM – it’s not just your mileage increasing in a controlled manner to avoid injury and get you ready for your race distance,, it’s much more than that. It’s strength training that is specific to your goals and planned appropriately, it’s mobility work to keep your body flexible and functioning properly, it’s proper warmups and post-run stretches.
Why exactly should you have a training program?
- All your workouts – running, strength, cross training, etc are planned at the proper time to all work together to better prepare you for your goal. Each pillar of your program should work to complement the other to ensure you perform at your best come race day.
- You know what you need to do each day – there’s no guesswork. All you need to do is execute!
- Injury prevention – your mileage increases appropriately to get you to the start line and avoid injury.
- Proper rest days and recovery weeks are timed to allow you to peak at the proper time for your race.
- Mental preparation should also be apart of your program to help you prepare for any race day issues.
- Over training syndrome prevention. A proper plan is not going to overtax you mentally or physically. Challenge you? Yes. You’re training for an ultra!
How you approach your own training, whether you have a coach or not, should be planned and strategic if you want to continue to improve & give yourself the best chance of avoiding injury.
To best avoid injury, keep these key points in mind:
- Avoid big upswings in your training volume (such as running 10 miles one week and 20 miles the next week) – gradually build mileage and plan consistent increases based on what your body handles best.
- Remember that cardiovascular adaptations occur more quickly than musculoskeletal adaptations. Be sure you have an established base of consistent mileage before adding higher quality workouts.
- When it comes time for you to begin adding quality workouts to your plan, remember a little goes a long way. More intense workouts are usually lower overall volume than a typical training run. Start small and build from there.
- Have a “big picture” plan & keep it front of mind. It’s very helpful to keep a training log as part of that big picture.
- Listen & learn from your own body. It will tell you how much it can handle & how much recovery is needed, & when. It will tell you how much increase from week to week it can handle.
- For the ultimate injury prevention, make sure your plan includes strength training & running technique work & if you don’t know how to approach these, get a coach who knows their stuff!
Still not quite sure your training plan or program is right for you? Let me know! I’d love to help!
