FIRST ULTRAMARATHON TRAINING PLAN DURATION? HOW MANY WEEKS? Coach Sage Canaday Running Tips TTT EP38
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- Опубліковано 28 вер 2024
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#firstultramarathon #ultrarunning #trainingplan
TT question. How much of the weekly easy mileage can be replaced by crosstraining? I live in sweden and really enjoy cross-country skiing but i still don't want it to hurt my running.
Great question! I'm also doing some cross training of climbing/swimming/biking, 2-3times a week, and I do substitute some of these with the running. E.g. run 3x a week, alternated w climbing + core/hip/glute/quad strength training 2x, plus swimming 1-2x and bike 1-2x per week. I only have 1 rest day/week where i do nothing. I noticed that i get more injured if i use my running muscles too much, and found it to be a nice balance w these cross trainings. But I do wonder if this is OK or if I should still try and push more on the running?.
I am just a hobby runner though, trail running for enjoyment some half and marathon distances. I try and make it fun and enjoyable and injury free as much as possible.
@@ildikopeter7850 yeah. I think crosstraining is great. Especially when you are building up the mileage and want to train more but with less risk of injury.
@Erkovich - I think if you are months away from any goal race or set of distance goals, doing X-country skiing is maybe the BEST VO2 workout you can do. Keep it up! But I wouldn't be doing it too close to races, where you need the time on feet for running.
That will be the next challenge… a ultramarathon… first up is the Rotterdam Marathon this year…
Thank you for answering my question, you made several good points to consider, especially not going for a super technical/hilly race for my first 50k. 🙏🏼
I'm 6.5 weeks out from my first ultra - Moab red Hot 55k. Got about 1500+m elevation. Been in solid training for 3 or so months - hopefully it will be enough.
Assuming no injuries or crazy bonking, I know I will be able to finish within the course limit (10 hours). I have a goal to go sub 6 hours, but I'm prepared and excited to be humbled.
Good luck to you!
@Taylor Layton how exciting! I’m very nervous about how much longer it’s going to take but with enough training should be okay. Good luck!
@@Jazmin_Ortega I think mindset and knowing you can do it is almost as important as aerobic base and time on feet.
It's a lot of miles and hours, but I feel like if you have trained for a marathon it's not too much different --- just less marathon pace or tempo workouts and more long, hillier, trailier stuff.
But again. I'm ready to be humbled :)
Edit, specifically for a non-technical 50k. more elevation or longer distance I imagine demands something extra from a marathon training plan.
Love the ultra specific topic! Watching you fly on those trails is so motivating. I often think I'm justified going slow on trails (hills, roots, rocks, oh my!) only to realize at the end of a race that I was dogging it and had so much more I could have given. Any advice on pacing, pushing, conserving during an ultra would be great!
Great video! Thanks
TT question: How should be the tune up race for an ultra? For exemple for a 100k, how long and when should you do a tune up race?
Great advice as always. I mostly run marathons but have done a couple of mountain 50ks in the last few years but as kind of tagged on to my marathon cycles rather than trained specifically for them. As you said, the change in distance is not much but both times I have over estimated my ability to run the hills and been blown away at the end of the races my much slower but stronger runners that have that specialized training in the hills.
Next time I take on an ultra I’m gonna train specifically for it rather than piggy back my marathon plans.
Would be interested to know which race that was, Sage? Looked a bit like the footage from the North Face 50 that Zach Miller won and Jamil made that amazing video of.
TTT question: what are your top 3 runs in a road marathon training block please ?
Yep I stop signing up for race and only picked two I care about and train my ass off . I did two 100k undertrained but got it done it sucked because If I trained I do better. It's important not to do to many races if you want to do well.
Where do you find your training plans?
I'm signed up for my first ultra trail (53km, 2800m elev gain) in July. I've picked up the intro/intermediate training plan from HigherRunning and Sandi's All-In add-on. I have a lot of extra weeks to work with and not really any opportunities to do another race or anything in between based on where I live. How would you recommend stretching out the training to accommodate an extra 8-12 weeks? Should I just run for mileage with some variation for tempo while I wait for the 16-week mark to hit? Should I start the plan now but repeat chunks of weeks (e.g. do weeks 1-3 twice before moving on to 4-6)? Or should I try to get deeper into the training and spend extra time in the final building weeks before the taper? This is definitely a bit of a reach run for me so I want to maximize my preparedness. Thanks for any help from you or the rest of the community.
several people mentioned a TT question in the comments. what does TT refer to?
Training Talk :)
thanks!
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Great video. Also consider using a wide shoe. The additional mileage will cause your feet to expand larger than usual. Hoka does make a few trail shoes in a wider version.
Great tips! I’m looking for advice for the age 60+ runner. I have seen many friends stop running due to hip and knee replacement not to mention heart attacks! My number one goal is to keep running all my days. You and Sandy are great inspiration as well as sources of info. I run half marathons. I’ve wanted to buy your beginner plan but I worry I’m too slow even for that. Do you think I could adapt it to an old lady like me? Also interested in the all in plan. Would that work for an older runner? I eat whole food plant based but I have beed humbled by the loss of speed and strength in my 60’s.
Great questions Catherine.
Great VLOG! I'm 57 and just started a 16 week block for a May 1st Marathon. Right after that I will start to train for my first, very hilly, 💯 miler leading hopefully to a UTMB race in 2024 for my 60th. Do you recommend taking that level of fitness from the Marathon straight to the hills or go slowly? I anticipate my peak mileage to be 70 or so during weeks 12 and 13 of the Marathon block. I usually take a break but I'm thinking that given the distance 2 weeks is too much. Appreciate any insight or advice for my old knees:)
My last race was road marathon by end of October and using the fitness but convert into more vertical gain and hills workout for an upcoming 50k / 2000+ m trail race. My aim is to finish faster and stronger than last year. Hope it goes according to plan (I'll be fueling with Spring gels, ehem them, among other nutrition)
Thanks for the tips. Always welcome
TT Question: How often and for how long do you stop/pause/walk when you are running? I imagine you pause every once in a while to do things with your cameras. I've just found that I run stronger when I pause every five miles or so. I run 50-75 miles per week, so fitness isn't really the issue. How do you manage your desire/need to pause when you are running long distances? Are there mental hacks to fight off wanting to slow down?
I have made the same observation I am only at 40 miles a week, but when I do my long run 15 - 20 miles on a Saturday ...if I stop even for a minute at a traffic crossing I feel the same ...a little stronger..
I'm enjoying your 50k Ultra training plan towards Tarawera in Feb
Best of luck. Hope it goes as planned (my friend doing the Taupō 50k struggled with the postponements).
@@evophage 🤞
See you all there Bro.🤜🏻🤛🏻
Speedgoat 50k killed me now I want to go back and run it all.
Putting race memorabilia in the guest bedroom is a sign that you are a true serious runner 😅
Could one of your running plans be incorporated into a triathlon plan? And more generally, how do you best balance/transition for running to now triathlon training?
I have my first Ultra Marathon which is in May. My aim is to do 50+ miles. Would a 50 mile ultra plan be of any use or is a different type of training required for the backyard ultra format? I'm currently doing 25 miles a week and do speed or hill work once a week.
What distance are you running? For 50k's I've found that a marathon training plan is a good plan with the key difference doing your long runs on trails with a profile as close to your target race. 50 milers and above, you'll want to get your mileage up a bit more than for a 50k, albeit not a crazy amount, and the most valuable component of 50 mile and above training I've found is back to back 20 mile runs (Be careful with these though as it's very easy to injure yourself on back to back long runs). But the big key to longer runs is training yourself to run on tired legs particularly the mental challenge of running on tired legs. Anything over 50 mile races, the mental training is just as important if not more important than the physical component (Still important).
@@gregvogel9859 thanks for the advice, longest run so far is a marathon, which I did in October last year.
Cool video Sage, hope you have million times better year this year than 2021
Hiii sir plzzzzz say endurance and stamina build workouts sort plz say and in weeekly schedule sir
thanks Sage¡ Saludos desde México¡
What training should i do for a marathon thats less than 3 months away! Last marathon was November
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Thank you!