Update: After doing more research, I’ve modified the plan again. By limiting the maximum runs to 3.5 hours (or 20 miles), I think that fits better within recent research that shows times over that don’t help much. But, this is an ultramarathon stage race, so I’m not sure. As found in the comments, the reduced recovery time is key, though, and I kept that. I’ve also been reading Don Fink’s Marathon book, and it has some great insights (particularly the three key workouts). I hope to adapt that to this plan in the near future.
Well, I’ve finally published my very first ever training plan on Training Peaks. To celebrate this achievement, I’m offering a special discount to anyone who purchases this running plan for Seattle’s Quadzilla… A four day, four (ultra)marathon event that will take place over the Thanksgiving Holiday.
The plan was developed from a training plan for a one-day, 100 mile race. Since the Quadzilla is about 105 miles in 4 days, it made sense to start there.
But I don’t believe in training by distance, because as a busy professional, it can be very difficult to schedule a 3 mile run when some days it might take me 30 minutes, and other days 40 minutes. Additionally, I’m a huge believer in using Heart Rate to determine effort, as I believe that we as A-type personalities (who else would attempt to run 4 marathons in 4 days?) tend to push too hard, too soon and end up injuring ourselves.
Heart Rate based training will help prevent that.
So I modified the plan to base it on heart rate and time, rather than distance, and unlike many other running plans, I also added in at least once a week of Cross training, strength training, and/or Yoga.
As a triathlete, I think one of the keys to staying injury free is not only stretching appropriately, but doing other activities so you don’t become what I call a “monochrome” athlete.
So what about the discount?