Ultra Training Plan by Chris
This plan is designed to prepare you for an ultra event. The table below reflects the entire training schedule (Weeks 1–36), with extra notes added to help guide your workouts.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Cumulative Distance |
|---|---|---|---|---|---|---|---|---|
| 1 |
Strength & Mobility exercises Focus on core and balance |
10 km (6.2 miles) Easy pace |
5 km (3.1 miles) Recovery run |
13 km (8 miles) or fixed time run of 1 hr Maintain steady rhythm |
Active Rest: Walk 1-2 miles Light recovery |
13 km (8.1 miles) | 5 km (3.1 miles) | 46 km (29 miles) |
| 2 |
Strength & Mobility exercises Include balance drills |
10 km (6.2 miles) Consistent pace |
5 km (3.1 miles) |
13 km (8 miles) or fixed time run of 1 hr Focus on breathing |
Active Rest: Walk 1-2 miles | 13 km (8.1 miles) | 10 km (6.2 miles) | 51 km (32 miles) |
| 3 |
Strength & Mobility exercises Work on flexibility |
10 km (6.2 miles) | 5 km (3.1 miles) |
13 km (8 miles) or fixed time run of 1 hr Maintain form |
Active Rest: Walk 1-2 miles | 13 km (8.1 miles) | 13 km (8.1 miles) | 54 km (34 miles) |
| 4 |
Strength & Mobility exercises Include stretching |
5 km (3.1 miles) Easy run |
8 km (5 miles) |
5 km (3.1 miles) or fixed time run of 30 min Short, fast run |
Active Rest: Walk 1-2 miles | 8 km (5 miles) | Active Rest: Walk 1-2 miles | 26 km (16 miles) |
| 5 |
Strength & Mobility exercises Core stability |
10 km (6.2 miles) | 5 km (3.1 miles) |
13 km (8 miles) or fixed time run of 1 hr Steady pace |
Active Rest: Walk 1-2 miles |
22 km (13.7 miles) Long run |
6 km (3.7 miles) | 56 km (35 miles) |
| 6 |
Strength & Mobility exercises Focus on form |
10 km (6.2 miles) | 5 km (3.1 miles) | 13 km (8 miles) or fixed time run of 1 hr | Active Rest: Walk 1-2 miles | 22 km (13.7 miles) | 8 km (5 miles) | 58 km (36 miles) |
| 7 |
Strength & Mobility exercises Improve balance |
10 km (6.2 miles) | 5 km (3.1 miles) |
13 km (8 miles) or fixed time run of 1 hr Steady run |
Active Rest: Walk 1-2 miles | 22 km (13.7 miles) | 10 km (6.2 miles) | 60 km (37 miles) |
| 8 |
Strength & Mobility exercises Light stretching |
5 km (3.1 miles) | 8 km (5 miles) | 5 km (3.1 miles) or fixed time run of 30 min | Active Rest: Walk 1-2 miles | 13 km (8.1 miles) | Active Rest: Walk 1-2 miles | 31 km (19 miles) |
| 9 | Strength & Mobility exercises | 10 km (6.2 miles) | 5 km (3.1 miles) |
13 km (8 miles) or fixed time run of 1 hr Consistent effort |
Active Rest: Walk 1-2 miles | 26 km (16.2 miles) | 8 km (5 miles) | 62 km (39 miles) |
| 10 | Strength & Mobility exercises | 10 km (6.2 miles) | 5 km (3.1 miles) |
13 km (8 miles) or fixed time run of 1 hr Focus on pace |
Active Rest: Walk 1-2 miles | 26 km (16.2 miles) | 13 km (8.1 miles) | 67 km (42 miles) |
| 11 | Strength & Mobility exercises | 10 km (6.2 miles) | 5 km (3.1 miles) |
13 km (8 miles) or fixed time run of 1 hr Steady and strong |
Active Rest: Walk 1-2 miles | 26 km (16.2 miles) | 26 km (16.2 miles) | 80 km (50 miles) |
| 12 | Strength & Mobility exercises | 5 km (3.1 miles) | 8 km (5 miles) |
5 km (3.1 miles) or fixed time run of 30 min Short run |
Active Rest: Walk 1-2 miles | 13 km (8.1 miles) | Active Rest: Walk 1-2 miles | 31 km (19 miles) |
| 13 |
Strength & Mobility exercises Focus on technique |
16 km (10 miles) | 5 km (3.1 miles) |
8 km (5 miles) or fixed time run of 50 min Steady pace |
Active Rest: Walk 1-2 miles | 30 km (19 miles) | 10 km (6.2 miles) | 69 km (43 miles) |
| 14 |
Strength & Mobility exercises Warm up well |
16 km (10 miles) | 10 km (6.2 miles) |
8 km (5 miles) or fixed time run of 50 min Steady run |
Active Rest: Walk 1-2 miles | 30 km (19 miles) | 20 km (12 miles) | 84 km (52 miles) |
| 15 |
Strength & Mobility exercises Maintain consistency |
16 km (10 miles) | 5 km (3.1 miles) |
8 km (5 miles) or fixed time run of 50 min Focus on pace |
Active Rest: Walk 1-2 miles | 30 km (19 miles) | 30 km (19 miles) | 89 km (55 miles) |
| 16 |
Strength & Mobility exercises Light session |
5 km (3.1 miles) | 8 km (5 miles) |
5 km (3.1 miles) or fixed time run of 30 min Quick run |
Active Rest: Walk 1-2 miles | 15 km (9 miles) | Active Rest: Walk 1-2 miles | 33 km (21 miles) |
| 17 |
Strength & Mobility exercises Build endurance |
16 km (10 miles) | 5 km (3.1 miles) |
10 km (6.2 miles) or fixed time run of 1 hr Steady effort |
Active Rest: Walk 1-2 miles | 42 km (26.2 miles) | 26 km (16.2 miles) | 99 km (62 miles) |
| 18 |
Strength & Mobility exercises Focus on recovery |
16 km (10 miles) | 5 km (3.1 miles) |
8 km (5 miles) or fixed time run of 50 min Maintain steady pace |
Active Rest: Walk 1-2 miles | 22 km (13.7 miles) | 10 km (6.2 miles) | 61 km (38 miles) |
| 19 |
Strength & Mobility exercises Steady routine |
19 km (11.8 miles) | 5 km (3.1 miles) |
10 km (6.2 miles) or fixed time run of 1 hr Focus on pace |
Active Rest: Walk 1-2 miles | 22 km (13.7 miles) | 22 km (13.7 miles) | 78 km (48 miles) |
| 20 |
Strength & Mobility exercises Easy session |
5 km (3.1 miles) | 8 km (5 miles) |
5 km (3.1 miles) or fixed time run of 30 min Quick run |
Active Rest: Walk 1-2 miles | 15 km (9 miles) | Active Rest: Walk 1-2 miles | 33 km (21 miles) |
| 21 |
Strength & Mobility exercises Build endurance |
16 km (10 miles) | 5 km (3.1 miles) |
10 km (6.2 miles) or fixed time run of 1 hr Steady pace |
Active Rest: Walk 1-2 miles | 48 km (29.8 miles) | 26 km (16.2 miles) | 105 km (65 miles) |
| 22 |
Strength & Mobility exercises Keep it steady |
13 km (8.1 miles) | 5 km (3.1 miles) | 10 km (6.2 miles) or fixed time run of 1 hr | Active Rest: Walk 1-2 miles | 21 km (13 miles) | 6 km (3.7 miles) | 55 km (34 miles) |
| 23 |
Strength & Mobility exercises Maintain form |
5 km (3.1 miles) | 8 km (5 miles) | 5 km (3.1 miles) or fixed time run of 30 min | Active Rest: Walk 1-2 miles | 10 km (6.2 miles) | 6 km (3.7 miles) | 34 km (21 miles) |
| 24 |
Strength & Mobility exercises Light session |
5 km (3.1 miles) | 8 km (5 miles) | Active Rest: Walk 1-2 miles | Active Rest: Walk 1-2 miles |
80 km (50 miles) Peak long run |
Rest | 93 km (58 miles) |
| 25 |
Rest Recover fully |
Rest | Rest |
5 km (3.1 miles) or fixed time run of 30 min Optional light jog |
Active Rest: Walk 1-2 miles | 6 km (3.7 miles) | 6 km (3.7 miles) | 17 km (11 miles) |
| 26 |
Strength & Mobility exercises Steady routine |
10 km (6.2 miles) | 10 km (6.2 miles) | 10 km (6.2 miles) | Active Rest: Walk 1-2 miles | 22 km (13.7 miles) | 15 km (9 miles) | 67 km (42 miles) |
| 27 |
Strength & Mobility exercises Focus on endurance |
20 km (12 miles) | 10 km (6.2 miles) | 20 km (12 miles) | Active Rest: Walk 1-2 miles | 25 km (16 miles) | 22 km (13.7 miles) | 97 km (60 miles) |
| 28 |
Strength & Mobility exercises Maintain balance |
20 km (12 miles) | 10 km (6.2 miles) | 20 km (12 miles) | Active Rest: Walk 1-2 miles | 25 km (16 miles) | 25 km (16 miles) | 100 km (62 miles) |
| 29 |
Strength & Mobility exercises Light session |
10 km (6.2 miles) | 10 km (6.2 miles) | 10 km (6.2 miles) | Active Rest: Walk 1-2 miles | 20 km (12 miles) | Active Rest: Walk 1-2 miles | 50 km (31 miles) |
| 30 |
Strength & Mobility exercises Focus on recovery |
20 km (12 miles) | 10 km (6.2 miles) | 20 km (12 miles) | Active Rest: Walk 1-2 miles | 30 km (19 miles) | 30 km (19 miles) | 110 km (68 miles) |
| 31 |
Strength & Mobility exercises Maintain momentum |
20 km (12 miles) | 10 km (6.2 miles) | 20 km (12 miles) | Active Rest: Walk 1-2 miles | 35 km (22 miles) | 35 km (22 miles) | 120 km (75 miles) |
| 32 |
Strength & Mobility exercises Prepare for peak volume |
20 km (12 miles) | 10 km (6.2 miles) | 20 km (12 miles) | Active Rest: Walk 1-2 miles | 50 km (31 miles) | 50 km (31 miles) | 150 km (93 miles) |
| 33 |
Strength & Mobility exercises Light recovery |
10 km (6.2 miles) | 10 km (6.2 miles) | 10 km (6.2 miles) | Active Rest: Walk 1-2 miles | 20 km (12 miles) | Active Rest: Walk 1-2 miles | 50 km (31 miles) |
| 34 |
Strength & Mobility exercises Focus on flexibility |
8 km (5 miles) | 8 km (5 miles) | 8 km (5 miles) | Active Rest: Walk 1-2 miles | 8 km (5 miles) | 17 km (11 miles) | 49 km (30 miles) |
| 35 |
Strength & Mobility exercises Steady pace |
10 km (6.2 miles) | 10 km (6.2 miles) | 10 km (6.2 miles) | Active Rest: Walk 1-2 miles | 10 km (6.2 miles) | 6 km (3.7 miles) | 46 km (29 miles) |
| 36 |
Strength & Mobility exercises Light session |
5 km (3.1 miles) | 10 km (6.2 miles) | Rest | Active Rest: Walk 1-2 miles |
160 km (100 miles) Peak long run |
Rest | 175 km (109 miles) |
Additional Notes
- Warm up properly before each run to improve performance and prevent injury.
- Monday sessions focus on strength and mobility to build a solid foundation.
- For fixed time runs, adjust your pace to maintain a consistent effort throughout.
- Active rest days (walking/stretching) are essential for recovery – do not skip them.
- Listen to your body: if you experience pain or excessive fatigue, modify the workout as needed.
- Ensure proper hydration and nutrition to support the training demands.