The gap between an ultra training plan and reality is where most athletes struggle. The secret isn't crafting the perfect plan - it's building a framework that bends rather than breaks when life gets complicated. By creating a simple, adaptable structure, you can steadily build ultra endurance fitness even amidst life's ups and downs.
Here are three insights to help you build your own successful ultra training framework.
Start by assessing your current routine and identifying the workouts that always happen, no matter what. These consistencies, whether it's an early morning run before work or a weekend long run, form the backbone of your personalized framework. Build your plan around these non-negotiables, and you'll have a structure you can stick to.
When adapting your training, first identify the core sessions driving your progress and strip away the non-essentials. Focusing on what truly works, rather than blindly following a rigid plan, leads to more sustainable gains.
Instead of adjusting training day-to-day based on feel, take a step back and objectively review your recent workouts. What sessions consistently lead to breakthroughs? Which ones boost energy versus drain it? Let these patterns guide your framework.
Once you have thought about what works and doesn't writing down a simple framework like the example below can help.
Target an average training volume you can sustainably handle, not an idealized peak. Be willing to shift things around and scale sessions up or down as needed, but keep showing up. An ultra plan that breaks after one missed workout is a shaky foundation. An adaptable framework that bends with the realities of your life is one you can rely on to carry you to ultra success.
I work with a lot of busy medical professionals and for one women in particular we were able to get her to a succssful 100K ultra run by relying on this consistent yet adaptable training approach. Despite an erratic work schedule involving frequent travel, on-call shifts, and long hours, the athlete maintained a solid endurance base by prioritizing her weekend long runs.
On days when work demands left time-crunched, she opted for efficient treadmill runs rather than skipping the workout entirely. While the treadmill often left her feeling a bit flat compared to running outdoors, it allowed her to still get in a quality session. We also paid close attention to her heart rate variability (HRV) and resting heart rate to gauge recovery, dialing back the effort on high-stress days. This ensured she stayed injury-free and energized for her next key workout.
Into this structure we placed key weekend blocks involving some longer aerobic threshold climbs on Saturday followed by long endurance Sunday runs. As there did not happen every week, we were able to plan them into the busy schedule and move them as needed to other weekends.
By building her training around this weekend long run structure, we steadily increased her endurance from 2 to 6 hour long runs and her overall weekend volume to 8 hours. During the week, we slotted in runs when we could, focusing more strength to protect her from injury and running frequency to keep the legs turning.
This flexible yet consistent approach allowed her to reach the start line of her 100K feeling strong, injury-free and confident. On race day, her robust endurance base carried her through the highs and lows to a successful finish; whilst her strength training protected her running form over the long distance.
This ultra journey illustrates the power of a sustainable, adaptable training framework - one that bends but doesn't break.