PERCEIVED RATE OF EFFORT (PRE): A way to rate your effort level based on your feelings about the level of intensity on a scale of 1 to 10.
HEART RATE: If you have access to a heart rate monitor, then use this device to stay in the correct range and intensity level shown in the training schedule for a given day. A proper cool-down will help gradually bring your heart rate and breathing back down to normal levels after the day’s workout. A proper warm-up will help to gradually increase heart rate, improve circulation, loosen up muscles, and prepare you for the day’s workout.ĬOOL-DOWN:Run/Walk for 5 to 10 minutes at an easy effort after every workout (run days and cross-training days). WARM-UP: Run/Walk for 5 to 10 minutes at an easy effort before every workout (run days and cross-training days).
If you need more guidance aligning your training to a specific race course, we suggest joining Coach Andrew Taylor for one-on-one coaching through his monthly online coaching program. Most of your training should be on terrain and conditions similar to what you will face on race day. For example, is your race flat, hilly, or technical? Hot or cold? These are all critical aspects of ultrarunning that you must consider during your training to be ready for race day. The course profiles of ultramarathons are not directly addressed in our running plans. Precisely what you do will depend mainly on your running experience and goals. We lay out the distances you should be running and give you a general outline of what you should be doing. You may find that you need to work in shorter or longer training cycles, and we address that in our “Modifying the Running Plan” section in this 50k training guide. Three weeks of hard training followed by a recovery week provide physical and mental adaptation to training stresses for a 50k. We use training cycles of three weeks hard, and one week easy to allow for recovery and help prevent overuse injuries or burnout.
Our 50k training plan is 24 weeks in duration and focuses primarily on helping you get to the finish line of your ultramarathon. Running Club and Running Stickers for the Endurance Enthusiasts
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