BASIC TRAINING FOR RUNNING AN ULTRA TRAIL
IMPROVE YOUR EXPECTATIONS IN ULTRA TRAIL RUNNING
Here is a complete trail running training plan for 45-50 km races. While it's important to note that this training is designed generically to suit a wide variety of runners, it will provide you with the necessary tools to improve your performance and endurance in the race.
This training covers a balanced combination of strength exercises, endurance training, and technique practice to help you tackle the challenges of the terrain. While not individually personalized, it is designed to offer a solid foundation and effectively prepare you for your ultra trail running marathon.
Remember that each runner is unique and you may need to readjust the program according to your needs and abilities.
Listen to your body, adapt paces and distances according to your feelings, as we always say, seek the advice of a coach or professional if you require a more personalized plan.
It's time to put your body to the test and enjoy an unforgettable experience in your 50 km ultra trail running marathon!
We wish you good luck!!
Week 1:
Day 1: Gym (Strength and Conditioning)
Legs: Squats 3x10 (60-70% of 1RM), Lunges 3x10 (60-70% of 1RM)
Upper body: Push-ups 3x10, Assisted pull-ups 3x10, Barbell rows 3x10
Core: Planks 3x30 seconds, Crunches 3x15
Day 2: Intervals
Warm-up: 10 minutes easy jog (Heart rate zone: 60-70%)
Intervals: 8x800 meters at fast pace (Heart rate zone: 80-90%)
Recovery: 400 meters easy jog (Heart rate zone: 60-70%)
Cool-down: 10 minutes easy jog (Heart rate zone: 60-70%)
Day 3: Mixed Terrain Run
Distance: 8 kilometers on varied terrain (Heart rate zone: 70-80%)
Day 4: Active Rest and Cross-Training
Low-impact activity: Walk for 30-45 minutes
Cross-training: Cycling or elliptical training for 30-45 minutes
Day 5: Long-Duration Endurance
Distance: 12 kilometers at a comfortable and constant pace (Heart rate zone: 70-80%)
Week 2:
Day 1: Gym (Strength and Conditioning)
Legs: Jump squats 3x10 (60-70% of 1RM), Lunges 3x10 (60-70% of 1RM)
Upper body: Push-ups 3x10, Assisted pull-ups 3x10, Dumbbell rows 3x10
Core: Side planks 3x30 seconds, Single-leg balance 3x10
Day 2: Intervals
Warm-up: 10 minutes easy jog (Heart rate zone: 60-70%)
Intervals: 10x400 meters at fast pace (Heart rate zone: 80-90%)
Recovery: 200 meters easy jog (Heart rate zone: 60-70%)
Cool-down: 10 minutes easy jog (Heart rate zone: 60-70%)
Day 3: Mixed Terrain Run
Distance: 10 kilometers on varied terrain (Heart rate zone: 70-80%)
Alternate between moderate pace and faster pace on ascents and descents.
Day 4: Active Rest and Cross-Training
Low-impact activity: Swim or do yoga for 30-45 minutes
Cross-training: Mountain biking or rowing for 30-45 minutes
Day 5: Long-Duration Endurance
Distance: 14 kilometers at a constant and comfortable pace (Heart rate zone: 70-80%)
Week 3:
Day 1: Gym (Strength and Conditioning)
Legs: Squats 3x10 (60-70% of 1RM), Lunges 3x10 (60-70% of 1RM)
Upper body: Push-ups 3x10, Assisted pull-ups 3x10, Barbell rows 3x10
Core: Planks 3x30 seconds, Crunches 3x15
Day 2: Intervals
Warm-up: 10 minutes easy jog (Heart rate zone: 60-70%)
Intervals: 6x1000 meters at fast pace (Heart rate zone: 80-90%)
Recovery: 400 meters easy jog (Heart rate zone: 60-70%)
Cool-down: 10 minutes easy jog (Heart rate zone: 60-70%)
Day 3: Mixed Terrain Run
Distance: 10 kilometers on varied terrain (Heart rate zone: 70-80%)
Day 4: Active Rest and Cross-Training
Low-impact activity: Walk for 30-45 minutes
Cross-training: Cycling or elliptical training for 30-45 minutes
Day 5: Long-Duration Endurance
Distance: 16 kilometers at a constant and comfortable pace (Heart rate zone: 70-80%)
Week 4:
Day 1: Gym (Strength and Conditioning)
Legs: Jump squats 3x10 (60-70% of 1RM), Lunges 3x10 (60-70% of 1RM)
Upper body: Push-ups 3x10, Assisted pull-ups 3x10, Dumbbell rows 3x10
Core: Side planks 3x30 seconds, Single-leg balance 3x10
Day 2: Intervals
Warm-up: 10 minutes easy jog (Heart rate zone: 60-70%)
Intervals: 8x800 meters at fast pace (Heart rate zone: 80-90%)
Recovery: 400 meters easy jog (Heart rate zone: 60-70%)
Cool-down: 10 minutes easy jog (Heart rate zone: 60-70%)
Day 3: Mixed Terrain Run
Distance: 12 kilometers on varied terrain (Heart rate zone: 70-80%)
Day 4: Active Rest and Cross-Training
Low-impact activity: Swim or do yoga for 30-45 minutes
Cross-training: Mountain biking or rowing for 30-45 minutes
Day 5: Long-Duration Endurance
Distance: 18 kilometers at a constant and comfortable pace (Heart rate zone: 70-80%)
Day 1: Fartlek Run
Warm-up: 10 minutes easy jog (Heart rate zone: 60-70%)
Fartlek: Alternate between fast and moderate running paces for 45 minutes on varied terrain.
Fast: 1 minute at near maximal effort (Heart rate zone: 85-95%)
Moderate: 2 minutes at comfortable pace (Heart rate zone: 70-80%)
Cool-down: 10 minutes easy jog (Heart rate zone: 60-70%)
Day 2: Hill Interval Training
Warm-up: 10 minutes easy jog (Heart rate zone: 60-70%)
Hill intervals: Perform 6 repetitions of 400 meters at a fast pace on a steep hill.
Fast uphill: 400 meters at near maximal effort (Heart rate zone: 85-95%)
Recovery: Walk downhill to fully recover.
Cool-down: 10 minutes easy jog (Heart rate zone: 60-70%)
Day 3: Endurance Run with Pace Changes
Warm-up: 10 minutes easy jog (Heart rate zone: 60-70%)
Endurance run: Perform a continuous run of 14 kilometers at a constant and comfortable pace.
Constant pace: Heart rate zone: 70-80%
During the run, perform 1-minute pace changes at a fast pace every 10 minutes.
Cool-down: 10 minutes easy jog (Heart rate zone: 60-70%)
Day 4: Gym Strength Training
Perform full-body strength exercises, focusing on legs, glutes, core, and upper body.
Legs: Squats 3x10 (60-70% of 1RM), Lunges 3x10 (60-70% of 1RM)
Upper body: Push-ups 3x10, Assisted pull-ups 3x10, Barbell rows 3x10
Core: Planks 3x30 seconds, Crunches 3x15
Rest sufficiently between sets and exercises.
Adjust weights and repetitions according to your fitness level.
Day 5: Active Rest and Recovery
Engage in a low-impact activity such as swimming, yoga, or gentle stretching to aid in muscle recovery and relaxation.
Week 6:
Day 1: Mountain Run
Choose a mountain trail or technical path and run 10-12 kilometers.
Adjust your pace according to the terrain, maintaining a constant but comfortable effort.
Day 2: Short Interval Run
Warm-up: 10 minutes easy jog (Heart rate zone: 60-70%)
Short intervals: Perform 10 repetitions of 200 meters at a fast pace with 100 meters of easy jog recovery.
Fast intervals: 200 meters at near maximal effort (Heart rate zone: 85-95%)
Recovery: 100 meters easy jog (Heart rate zone: 60-70%)
Cool-down: 10 minutes easy jog (Heart rate zone: 60-70%)
Day 3: Long Distance Run
Perform an endurance run of 18-20 kilometers at a constant and comfortable pace.
Constant pace: Heart rate zone: 70-80%
Ensure proper hydration and nutrition during the run.
Day 4: Strength and Stability Training
Perform strength and stability exercises specifically for runners, such as single-leg squats, lateral lunges, side planks, balance exercises, and jumps.
Legs: Jump squats 3x10 (60-70% of 1RM), Lateral lunges 3x10 (60-70% of 1RM)
Upper body: Push-ups 3x10, Assisted pull-ups 3x10, Dumbbell rows 3x10
Core: Side planks 3x30 seconds, Single-leg balance 3x10
Rest sufficiently between sets and exercises.
Day 5: Active Rest and Recovery
Engage in a low-impact activity such as swimming, yoga, or gentle stretching to aid in muscle recovery and relaxation.
Week 7:
Day 1: Endurance Run
Warm-up: 10 minutes easy jog (Heart rate zone: 60-70%)
Endurance run: Perform a continuous run of 16-18 kilometers at a constant and comfortable pace.
Constant pace: Heart rate zone: 70-80%
Cool-down: 10 minutes easy jog (Heart rate zone: 60-70%)
Day 2: Long Interval Training
Warm-up: 10 minutes easy jog (Heart rate zone: 60-70%)
Long intervals: Perform 4 repetitions of 1 kilometer at a fast pace with 2 minutes of easy jog recovery.
Fast intervals: 1 kilometer at near maximal effort (Heart rate zone: 85-95%)
Recovery: 2 minutes easy jog (Heart rate zone: 60-70%)
Cool-down: 10 minutes easy jog (Heart rate zone: 60-70%)
Day 3: Recovery Run
Perform a gentle and relaxed recovery run of 8-10 kilometers.
Maintain a comfortable and relaxed pace.
Heart rate zone: 60-70%
Day 4: Active Rest and Stretching
Engage in a low-impact activity such as swimming or yoga for 30-45 minutes.
Dedicate time to stretch all major muscle groups.
Day 5: Maintenance Run
Perform a maintenance run of 10-12 kilometers.
Maintain a comfortable and relaxed pace.
Heart rate zone: 60-70%
Week 8:
Day 1: Recovery Run
Perform a gentle and relaxed recovery run of 8-10 kilometers.
Maintain a comfortable and relaxed pace.
Heart rate zone: 60-70%
Day 2: Short Interval Training
Warm-up: 10 minutes easy jog (Heart rate zone: 60-70%)
Short intervals: Perform 8 repetitions of 200 meters at a fast pace with 100 meters of easy jog recovery.
Fast intervals: 200 meters at near maximal effort (Heart rate zone: 85-95%)
Recovery: 100 meters easy jog (Heart rate zone: 60-70%)
Cool-down: 10 minutes easy jog (Heart rate zone: 60-70%)
Day 3: Recovery Run
Perform a gentle and relaxed recovery run of 6-8 kilometers.
Maintain a comfortable and relaxed pace.
Heart rate zone: 60-70%
Day 4: Active Rest and Stretching
Engage in a low-impact activity such as swimming or yoga for 30-45 minutes.
Dedicate time to stretch all major muscle groups.
Day 5: Complete Rest
Take a full day of rest to allow your body to fully recover before the race.
GOOD LUCK!!!