celebpolew.blogg.se - Download running an ultra marathon

Avoid the urge to spend the rest of the day stiffening up on the couch. It may be something as simple as cutting the grass or walking the dog.

Keeping active is something else to think about. This includes taking on fluids to replace those lost, eating the right food after the run and stretching/rolling. Long Run RecoveryĮffective recovery steps will make you feel much better. Speed work for example is sure to take it out of you the day before a long run. Unless we are back to back training, we also tend to avoid anything too strenuous the day before. We like to add electrolytes to our water the day before just to be sure. Always be sure to drink plenty, especially in the warmer weather. If you are going out the night before and having a few drinks, it’s not going to feel great the following morning. Make sure you don’t eat anything the night before that is likely to disagree with you. Of course, we don’t often get up and run 20-25 miles off the cuff without planning at least a day ahead. Who is buying the breakfast/lunch after?.What nutrition do we need to take and how much kit do we need to carry?.What time will we meet and how long will it take?.What course will we run? Are we staying local, going further afield?.What kit will we wear? Always check the weather forecast for maximum comfort.We will work out how many miles we are going to do and the sort of terrain we will cover but essentially, these are all things that we consider before heading out the door: Week 1Įven now, after years of long runs, we still take time to prep for our long run.

You may choose to do back to back runs on weekends if you can’t fit the long miles in. Please note – the below numbers just pertain to your long run.

A typical 16 week plan for a 30 mile event may look like this for example. We often include a couple of lower mileage weeks on a 4 weekly cycle to give us chance to recover. When training for an ultra marathon, ensure that you structure your plan so that you build up the miles over the course of your designated timeframe.

Click here to discover more about long run recovery.

Learn more about a typical training plan.

We take a look at these elements and what goes into a successful long run. As well as getting out there and actually putting one foot in front of the other, there is also long run prep, long run recovery, kit, fuel and more to consider. It is the run that will increase your endurance and stamina for the long miles of your ultra marathon. This is the key training session of the week, and usually occurs on the weekend. At the core of ultra marathon training is the long run.