It's a good idea to practice this during your training runs, so that your body learns to digest on the move.įollowing a training plan is a brilliant way to prepare for a race, because it's designed to help you build your fitness steadily and get you to the start line in peak condition. However, for more tailored training, follow our 16-week 50-mile ultramarathon training plan.Ħ ways an ultramarathon runner preps for race dayĪ key difference between ultras and other distances is fuelling: when you're out for as long as it takes to run 30-plus miles, gels might suffice for a few hours, but after that you're going to start craving more savoury flavours, which is why most ultrarunners tend to favour eating real food. While you might be running further, that doesn't mean you have to train harder, and many ultrarunners find they can complete the race by covering the same distances as the average marathon plan in training. Running an ultramarathon (any event over 26.2 miles, but often 50 or 100 miles) might seem daunting, but don't let the high mileage put you off.
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But love it or loathe it, it's an essential element of your training plan, so learning how to taper properly is key. While it's a period that many runners look forward to (after all, it's a sign that a lot of the hard slog of training is over), it can also mess with your mind somewhat, as fears of lost fitness begin to flood your brain. Towards the end of your training plan, you're going to hit the taper – the few weeks prior to race day when you can take your foot off the gas and start resting in preparation for the main event. Where you fit on this spectrum will determine the type of training plan you should be searching for, so that you can run your perfect 5K.
That's the basics of plan-finding covered! Now, here are a few extras you should look out for, depending on your goal or target race… Your perfect 5K training planĪ 5K is a great race distance for complete beginners, experienced racers and everyone in-between. So make sure the plan you select matches your lifestyle, in terms of how much time you can commit to training and your injury risk. Trying to mould your life to fit the training plan, rather than the other way round, will only result in stress, fatigue and increased injury risk.
Picking a plan with a mileage and run frequency that's much higher than your current routine in the first week can set you up for issues such as injury or fatigue down the line.
So look for a plan where the first week of training closely resembles your current running schedule and ability. The key to effective training is to increase mileage and intensity gradually week on week. Always check your training plan is a suitable length for your chosen race distance, while also allowing time for some of life’s detours (holidays, illness and so on). While it’s trendy to promote plans that get you to race day in a short period of time, these can also be a quick route to injury. If a plan claims it can get you marathon-ready in six weeks, alarm bells should ring. With so many great coaches out there, you should never settle for a plan that has no foundation of experience or wisdom. Always opt for a plan from a trusted source, and if there's no information about the author, move on. But with so many training plans available to choose from online, how can you be sure you’ll start following the one that’s best for you? When looking for a new training plan, here are a few pointers to consider…Ĭheck the author of the plan has at least one of the following: a coaching or personal training certification a degree in coaching or a long history of experience in the running world. Searching for your perfect training plan is always exciting, whether you’re a beginner embarking on your first 5K or an experienced runner looking to shave seconds off a previous race time.
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