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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