1. General Remarks:

There were questions raised in the DUV Forum or via e-mails why there are no training plans available on the DUV web pages. So far it was not done because training, especially for the ultra distances, is a highly individual matter. Training stimuli and mileage have different effects on different individuals. The same applies to anyone’s ability to recover.

The objective for every ambitious athlete should be to get training plans, individually tailored by a coach. Also, the actual training should be analyzed continuously and then adjusted accordingly.

However, I have finally concluded to create a respective menu item, loading training options which may serve as a rough guidance. Because a structured training schedule with respective framework is usually much more effective than training by “as you like it”.

Your choice of a respective training plan should be guided by a clearly defined goal. Also, you should be honest with yourself about basic factors with impact on e.g. the required time budget (e.g. work and family), before selecting a specific plan.

In due course, I will present recommendations for training for 50 km up to the 24-hours races. For this, I have posted a respective call in the Forum asking for real-life examples of training plans, including comments whether the plan was adhered to and whether it resulted in ultimate success. In the web, there are a multitude of plans for the 100km which show quite a bit of differences. I will try to analyze the plans sent to me and, if possible, derive generally valid “rules”. Should this be possible, the training recommendations posted here will be modified accordingly.

2. Glossary:

For the various workouts in the training schedules I will use abbreviations, which I will briefly describe here to let the reader know what I am talking about

       
3. Prerequisites:

The heart frequency monitoring is ideally suited for the “normal runner” to guide and check training modalities. Respective equipment is meanwhile available for as low as 20 Euros, but can be an investment of several hundred Euros depending on the model, features, etc.
The maximal heart rate can be measured straightforward in the following way: run 3000 m or 2 miles with the maximum continuous speed which can be maintained over that distance. Immediately follow with an acceleration to the maximum speed you can do. The pulse rate achieved is the maximal heart frequency (HF max). To follow this approach, you should be in a generally good health state and have a respective base level of training under your belt, i.e. you should be in an already reasonable shape!
A good indicator for the efficiency of your training is the resting pulse rate (this is your pulse in the morning immediately after waking up but before getting up). It should become lower with increasing fitness level. A training log can help to document progress, too: if you are able to run the same course under approximately similar conditions and speed with a consistently lower pulse rate.
By comparing speed and heart rate, you can make your conclusions about the pace possible for training and racing, which is then more realistic and will prevent potential overtraining (which is depletion of your resources by too intensive training or too little regeneration between workouts resulting in decreasing performance potential).

Based on experience and publications, the following pulse rates can be targeted in the various race distances:

    
For distances beyond 50 kms there are few to no scientifically supported training recommendations. Thus, I need to draw on my own experiences and those from other ultrarunners, ranging from fun runners to elite athletes.
All training plans refer to at least one existing performance potential to achieve the time targets mentioned. Another prerequisite for achieving the goals is a good base conditioning status. For the 100kms, this means that the marathon time noted could be delivered any time. For 50 km races it means, that training runs of at least 30 kms are done and that the half marathon performance level is current.
For the 24 hours it means, that long runs beyond regular marathon distance are already in the regular schedule.

4. Please…
Should you want to implement the respective training recommendations and if you have really done so, I would appreciate you feedback very much. Tell me what plan you followed, how you actually realized it, and what great results you achieved.
For now, I wish you lots of fun with your training!

Kind (sportsmanlike) regards
Wolfgang Olbrich, DUV-Sportwart, DLV-C-Lizenztrainer

Translated by Norbert Madry