Description
PROGRAM OVERVIEW
This 10-Week, 6 day/week training program is sport-specifically designed to prepare fit athletes to run a 50-Mile Ultra Marathon. This training plan is specifically designed to be completed the 10 weeks directly before your race.
This training program has 4 general objectives:
- Increase speed over ground
- Increase running-specific leg strength, core strength and upper body strength
- Increase running aerobic base and efficiency for longer distance runs
- Prepare you mental fitness, leg strength endurance and cardio fitness for a 50-mile event
This is Version 2 of this plan, updated in July 2021.
FITNESS ATTRIBUTES
Speed Over Ground Work
This training program deploys multiple 6, and 9-mile assessments and uses the athlete’s assessment time to dictate paces for follow-on, shorter, threshold intervals to develop speed over ground. It’s intended that the assessments and follow-on intervals be completed on a flat course – a running track or similar.
Easy and Moderate Paced Runs
While the Speed Over Ground work in the plan is anchored in 4-5 week blocks, the plan’s easy and moderate pace, longer run volume, increases throughout the plan.
You’ll run easy, long distance two times/week and moderate-paced, long distance one time per week. Your moderate-pace run will occur on Saturday, and will be the longest run of the training week (starts at 8 miles, and increased to 23 miles).
Total weekly running volume in the plan begins at 30 Miles total in Week 1 and increased to 63 Miles total in week 8.
Weeks, 9 and 10 are “taper” weeks into your race at the end of week 10.
Below it the total volume per week in the plan:
Week Volume in Miles
1 30
2 35
3 40
4 45
5 35 (unload)
6 50
7 52
8 63
9 30 (Taper)
10 18 (Taper plus race week)
Strength Work
This training plan includes focused, running-specific leg, mid-section and upper body strength training deploying bodyweight and/or dumbbells. You’ll train strength 1 day/week, and chassis integrity (functional core), 1-day/week.
WEEKLY SCHEDULE (NON ASSESSMENT WEEKS)
- Mon: Total Rest
- Tue: Threshold Running Intervals
- Wed: Strength Training
- Thu: Easy-Pace Long Run
- Fri: Chassis Integrity
- Sat: Moderate Pace Long Run (Longest run of the week)
- Sun: Easy Pace Long Run
REQUIRED EQUIPMENT
- Stop Watch (smarphone will work)
- Fully Equipped Weight Room with Barbells/Dumbbells, etc.
- 40-pound sandbag for women, 60-pound sandbag for men
- Foam Roller
COMMON QUESTIONS
How Long do the Sessions Last?
Gym-based sessions last 30-45 minutes. Running based sessions can extend to several hours. Longest days will be Thursday, Saturday, and Sunday.
How many miles do I need to be running per week to begin this plan?
30 miles
What if I miss a day?
If you miss a strength or chassis integrity day, skip it and move on. If you miss a prescribed running day, make up the session you missed the next day and follow the programming as prescribed – skipping a strength or chassis integrity day to get back on schedule. The running in the programming is progressive – it builds upon itself. Don’t skip ahead.
Why are there two numbers listed for the exercises with assigned loads?
The lower weight is the prescribed weight for women, and the higher is for men, for example, Barbell Complex @ 45/65# means women use 45# and men use 65#.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
How do I record my assessment Results?
Notebook and pencil.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: coach@mtntactical.com
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.