Ultra Running Training: How to Build Your Custom Plan with or without a Coach.

Ultra Running Training: How to Build Your Custom Plan with or without a Coach.

Embarking on your ultra running journey is a thrilling yet demanding endeavor, requiring not only physical endurance but an ability to plan your training strategically, it’s an axiomatic truth that a passion for running trails and developing your mental resilience is a must. Whether you’re training for a 50-mile race, gearing up for a 100-mile adventure, or simply aiming to refine your trail running skills over a 50k, crafting a personalised training plan is essential for success. As a certified UESCA Ultra Running Coach, I’m here to guide you through the complexities of what to think about when developing a long-distance trail running plan; hopefully helping you confidently navigate the path to your goals. In this series, we will explore the foundations of ultra training plan development, examine run coaching techniques and share, dare i say it, valuable insights to empower you on your ultra distance running journey.

Building Your Ultra Running Plan (Coach yourself)

Understanding Ultra Coaching for Self-Coaching

Creating an ultra training plan involves more than merely drafting a running schedule; it requires a comprehensive approach to endurance training. An effective plan should emphasize the development of both physical and mental resilience. Physically, it’s crucial to prepare the body for the rigors of long distance running, while mentally, resilience is essential for enduring lengthy runs, often across challenging terrain, through the night, and with limited sleep. Consider elements such as terrain specificity, nutritional strategies, and don’t overlook the importance of recovery. Balance high intensity workouts with long, slow distance runs to build endurance without risking overtraining or injury. A coach can assist you in achieving proper form for trail running and enhancing your efficiency over long distances. If self coaching then you will need to research what proper form looks like for a long distance trail runner, consider using photos or videos of yourself and keeping a log of how you feel after your runs. Personalisation is crucial in crafting an ultra specific training plan, as each runner’s body responds differently to various training aspects or training blocks. Selecting a generic off-the-shelf plan is typically not recommended. However, if you decide to go this route, be ready to tailor it to meet your specific needs. A training plan should be dynamic, not static, it’s perfectly acceptable to make changes. Nonetheless, keep in mind that altering one aspect of your training might impact another.. Pay close attention to how your body responds to training. If you work with a coach, they can assist you in interpreting your body’s signals, adjusting your training as needed, and preparing you for your target race or event. Remember, the objective is not only to complete a race but to develop sustainable running habits and become stronger.

Key Components of Trail Running Training

Effective training encompasses several key elements. Firstly, terrain specific training is always a good idea. While it might not be necessary to incorporate this at the very beginning of your plan, it’s wise to address specific weaknesses early on, such as running on rocky surfaces. Train on trails that mirror those of your race course to build strength and refine your technique. Incorporate hill repeats and controlled technical descents to enhance your climbing and downhill abilities. Second, focus on building endurance through long, slow distance runs, gradually increasing your time on feet. Third, incorporate strength training to prevent injuries and improve overall performance. Fourth, don’t neglect speed work; interval training and tempo runs can significantly boost your aerobic capacity and your ability to run at a higher pace whilst without fatiguing too quickly. Fifth, practice your nutrition and hydration strategies during training runs to fine tune your race day plan. Lastly, prioritise recovery with adequate rest, proper nutrition, and cross-training activities like yoga or swimming. Remember, consistency is key in ultra running training. Stick to your plan, but be flexible enough to adjust when needed. Your body will adapt over time, making you stronger and more resilient for the challenges ahead.

Customising Your Endurance Training

Tailoring your endurance training is crucial for ultra running success. Start by assessing your current fitness level and setting realistic goals. Consider your race distance, terrain, and personal strengths and weaknesses. Gradually augment your weekly mileage. Although many adhere to the 10 percent increase rule, I recommend that you pay closer attention to your body’s response to training and its adaptation process. Some individuals can handle more, while others may need to do less. Incorporate a mix of workout types: recovery runs, endurance runs, steady state runs, tempo runs, and running intervals. A coach will programme these different elements into blocks as a focus and develop your capabilities in each area. Each serves a specific purpose in building your aerobic base and improving your speed or endurance. Pay attention to your body’s response and adjust accordingly. Don’t forget to factor in your lifestyle, work schedule, and family commitments when planning your training. Remember, consistency trumps intensity in ultra running. It’s better to maintain a steady training routine than to push too hard and risk overtraining and/or injury. Periodically reassess your progress and adjust your plan as needed. With a customised approach, you’ll be well prepared.