Ultra Plan

WEEK Mon. Tue. Wed. Thu. Fri. Sat. Sun.

4 am
1 7 3x 6 rest 7 pace 14
6-8 pm
4 am
2 7 Hills 6 rest 7 pace 15
6-8 pm
4 am
3 7 5x 6 rest 7 pace 16
6-8 pm
4 rest 5 2x 4x 4 rest 5 pace 18
4 am
5 8 Hills 6 rest 7 pace 20
6-8 pm
4 am 8 pace or 10k,
6 8 6x or hills 6 rest rest
6-8 pm ½ marathon
4 am
7 6 7x 6 rest 3 hour 4 hour
6-8 pm
8 rest 8 Hills rest rest 2 hour 1 hour
4 am
9 8 3x 6 rest 3 hour 4 hour
6-8 pm
4 am
10 8 7x 6 rest 3 hour 4 hour
6-8 pm
4 am
11 8 8x 6 rest 5 hour 4 hour
6-8 pm
12 rest 8 4x 6 rest 3 hour 2 hour
4 am
13 8 3 x 8x 6 rest 5 hour 4 hour
6-8 pm
4 am 10K or ½
14 8 9x 6 rest 3 hour
6-8 pm marathon
4 am
15 8 2 x 10x 6 rest 5 hour 4 hour
6-8 pm
16 rest 8 3x 6 rest 3 hour 2 hour
4 am
17 3 6 easy 3 3 3 1 hour
6-8 pm
Race week rest 4 3 rest rest RACE rest

All mileage for the first eight weeks should be at 75-80%. The goal is to get yourself ready to train. At
this stage you are specifically training the aerobic system. On Saturday's long run every other week you
should incorporate four to six miles at about the pace you hope to run your marathon, no harder. These miles
should be near the end, leaving the last mile or two to cool down.

Strides should be done three times per week. 6-8 x 100 yards. After a continuos run of 6+ miles.
Hill Workouts:
Warm up at least 15-20 minutes. Dynamic stretch. Jog 10-20 minutes after the completion of the repetitions
to cool down.

Wednesday's should all be used as pace work days. These workout's are to make your race day pace seem
easier on race day. Warm up at least 15-20 minutes. Dynamic stretch. Jog 10-20 minutes after the
completion of the repetitions to cool down.

(1) 3 x 2 mile with 10 minute warm-up, cool-down

(2) 8-12 400m to 800m hills after a 45-60 minute run
(3) 5 x 2 mile with 10 minute warm-up, cool-down
(4) 2 x 4 x 1 mile with 10 minute warm-up, cool-down
(5) 12+ 400m to 800m hills after a 45-60 minute run
(6) 6 x 2 mile with 10 minute warm-up, cool-down
(7) 7 x 2 mile with 10 minute warm-up, cool-down
(8) 15+ 400m to 800m hills after 45-60 minute run
(9) 3 x 5k with 10 minute warm-up, cool-down
(10) 7 x 2 mile with 10 minute warm-up, cool-down
(11) 8 x 1 mile with 10 minute warm-up, cool-down
(12) 4 x 5k with 10 minute warm-up, cool-down
(13) 2 x 8 x 400m with 20 minute warm-up, 30 minute cool-down
(14) 9 x 1,000m with 10 minute warm-up, cool-down
(15) 2 x 10 x 400m with 20 minute warm-up, 30 minute cool-down
(16) 3 x 5k with 10 minute warm-up, cool-down