Ultra MarathonAdvanced20 weeks
Ultra Marathon Training Plan
Prepare for distances beyond 26.2 miles with back-to-back long runs and endurance-focused training.
Note: This training plan is AI-generated and pending expert review. Always consult a qualified running coach or physician before starting any training program.
Distance
Ultra Marathon
Duration
20 weeks
Level
Advanced
Goal Time
Finish strong
Training Schedule
20-week progressive plan with recovery weeks and taper
Week 1
Base Building49 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Recovery run | 6 |
| Tue | Tempo run | 11 |
| Wed | Easy run + strides | 9 |
| Thu | Easy run | 10 |
| Fri | Rest or easy shakeout | 5 |
| Sat | Long run — easy pace | 8 |
| Sun | Rest | — |
MonRecovery run
6 miTueTempo run
11 miWedEasy run + strides
9 miThuEasy run
10 miFriRest or easy shakeout
5 miSatLong run — easy pace
8 miSunRest
—Week 2
Base Building50 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Recovery run | 6 |
| Tue | Tempo run | 11 |
| Wed | Easy run + strides | 9 |
| Thu | Easy run | 10 |
| Fri | Rest or easy shakeout | 5 |
| Sat | Long run — easy pace | 9 |
| Sun | Rest | — |
MonRecovery run
6 miTueTempo run
11 miWedEasy run + strides
9 miThuEasy run
10 miFriRest or easy shakeout
5 miSatLong run — easy pace
9 miSunRest
—Week 3
Base Building52 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Recovery run | 6 |
| Tue | Tempo run | 11 |
| Wed | Easy run + strides | 9 |
| Thu | Easy run | 10 |
| Fri | Rest or easy shakeout | 5 |
| Sat | Long run — easy pace | 11 |
| Sun | Rest | — |
MonRecovery run
6 miTueTempo run
11 miWedEasy run + strides
9 miThuEasy run
10 miFriRest or easy shakeout
5 miSatLong run — easy pace
11 miSunRest
—Week 4
Base Building39 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Recovery run | 5 |
| Tue | Tempo run | 8 |
| Wed | Easy run + strides | 7 |
| Thu | Easy run | 8 |
| Fri | Rest or easy shakeout | 4 |
| Sat | Long run — easy pace | 7 |
| Sun | Rest | — |
MonRecovery run
5 miTueTempo run
8 miWedEasy run + strides
7 miThuEasy run
8 miFriRest or easy shakeout
4 miSatLong run — easy pace
7 miSunRest
—Week 5
Base Building55 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Recovery run | 6 |
| Tue | Tempo run | 11 |
| Wed | Easy run + strides | 9 |
| Thu | Easy run | 10 |
| Fri | Rest or easy shakeout | 5 |
| Sat | Long run — easy pace | 14 |
| Sun | Rest | — |
MonRecovery run
6 miTueTempo run
11 miWedEasy run + strides
9 miThuEasy run
10 miFriRest or easy shakeout
5 miSatLong run — easy pace
14 miSunRest
—Week 6
Building60 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Recovery run | 7 |
| Tue | Tempo run | 12 |
| Wed | Easy run + strides | 10 |
| Thu | Threshold run | 11 |
| Fri | Rest or easy shakeout | 5 |
| Sat | Long run — easy pace | 15 |
| Sun | Rest | — |
MonRecovery run
7 miTueTempo run
12 miWedEasy run + strides
10 miThuThreshold run
11 miFriRest or easy shakeout
5 miSatLong run — easy pace
15 miSunRest
—Week 7
Building62 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Recovery run | 7 |
| Tue | Tempo run | 12 |
| Wed | Easy run + strides | 10 |
| Thu | Threshold run | 11 |
| Fri | Rest or easy shakeout | 5 |
| Sat | Long run — easy pace | 17 |
| Sun | Rest | — |
MonRecovery run
7 miTueTempo run
12 miWedEasy run + strides
10 miThuThreshold run
11 miFriRest or easy shakeout
5 miSatLong run — easy pace
17 miSunRest
—Week 8
Building44 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Recovery run | 5 |
| Tue | Tempo run | 8 |
| Wed | Easy run + strides | 7 |
| Thu | Threshold run | 8 |
| Fri | Rest or easy shakeout | 4 |
| Sat | Long run — easy pace | 12 |
| Sun | Rest | — |
MonRecovery run
5 miTueTempo run
8 miWedEasy run + strides
7 miThuThreshold run
8 miFriRest or easy shakeout
4 miSatLong run — easy pace
12 miSunRest
—Week 9
Building65 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Recovery run | 7 |
| Tue | Tempo run | 12 |
| Wed | Easy run + strides | 10 |
| Thu | Threshold run | 11 |
| Fri | Rest or easy shakeout | 5 |
| Sat | Long run — easy pace | 20 |
| Sun | Rest | — |
MonRecovery run
7 miTueTempo run
12 miWedEasy run + strides
10 miThuThreshold run
11 miFriRest or easy shakeout
5 miSatLong run — easy pace
20 miSunRest
—Week 10
Building66 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Recovery run | 7 |
| Tue | Tempo run | 12 |
| Wed | Easy run + strides | 10 |
| Thu | Threshold run | 11 |
| Fri | Rest or easy shakeout | 5 |
| Sat | Long run — easy pace | 21 |
| Sun | Rest | — |
MonRecovery run
7 miTueTempo run
12 miWedEasy run + strides
10 miThuThreshold run
11 miFriRest or easy shakeout
5 miSatLong run — easy pace
21 miSunRest
—Week 11
Building68 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Recovery run | 7 |
| Tue | Tempo run | 12 |
| Wed | Easy run + strides | 10 |
| Thu | Threshold run | 11 |
| Fri | Rest or easy shakeout | 5 |
| Sat | Long run — easy pace | 23 |
| Sun | Rest | — |
MonRecovery run
7 miTueTempo run
12 miWedEasy run + strides
10 miThuThreshold run
11 miFriRest or easy shakeout
5 miSatLong run — easy pace
23 miSunRest
—Week 12
Building48 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Recovery run | 5 |
| Tue | Tempo run | 8 |
| Wed | Easy run + strides | 7 |
| Thu | Threshold run | 8 |
| Fri | Rest or easy shakeout | 4 |
| Sat | Long run — easy pace | 16 |
| Sun | Rest | — |
MonRecovery run
5 miTueTempo run
8 miWedEasy run + strides
7 miThuThreshold run
8 miFriRest or easy shakeout
4 miSatLong run — easy pace
16 miSunRest
—Week 13
Peak76 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Recovery run | 8 |
| Tue | VO2max intervals | 13 |
| Wed | Easy run + strides | 11 |
| Thu | Threshold run | 12 |
| Fri | Rest or easy shakeout | 6 |
| Sat | Long run — easy pace | 26 |
| Sun | Rest | — |
MonRecovery run
8 miTueVO2max intervals
13 miWedEasy run + strides
11 miThuThreshold run
12 miFriRest or easy shakeout
6 miSatLong run — easy pace
26 miSunRest
—Week 14
Peak77 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Recovery run | 8 |
| Tue | VO2max intervals | 13 |
| Wed | Easy run + strides | 11 |
| Thu | Threshold run | 12 |
| Fri | Rest or easy shakeout | 6 |
| Sat | Long run — easy pace | 27 |
| Sun | Rest | — |
MonRecovery run
8 miTueVO2max intervals
13 miWedEasy run + strides
11 miThuThreshold run
12 miFriRest or easy shakeout
6 miSatLong run — easy pace
27 miSunRest
—Week 15
Peak79 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Recovery run | 8 |
| Tue | VO2max intervals | 13 |
| Wed | Easy run + strides | 11 |
| Thu | Threshold run | 12 |
| Fri | Rest or easy shakeout | 6 |
| Sat | Long run — easy pace | 29 |
| Sun | Rest | — |
MonRecovery run
8 miTueVO2max intervals
13 miWedEasy run + strides
11 miThuThreshold run
12 miFriRest or easy shakeout
6 miSatLong run — easy pace
29 miSunRest
—Week 16
Peak58 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Recovery run | 6 |
| Tue | VO2max intervals | 10 |
| Wed | Easy run + strides | 8 |
| Thu | Threshold run | 9 |
| Fri | Rest or easy shakeout | 4 |
| Sat | Long run — easy pace | 21 |
| Sun | Rest | — |
MonRecovery run
6 miTueVO2max intervals
10 miWedEasy run + strides
8 miThuThreshold run
9 miFriRest or easy shakeout
4 miSatLong run — easy pace
21 miSunRest
—Week 17
Peak80 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Recovery run | 8 |
| Tue | VO2max intervals | 13 |
| Wed | Easy run + strides | 11 |
| Thu | Threshold run | 12 |
| Fri | Rest or easy shakeout | 6 |
| Sat | Long run — easy pace | 30 |
| Sun | Rest | — |
MonRecovery run
8 miTueVO2max intervals
13 miWedEasy run + strides
11 miThuThreshold run
12 miFriRest or easy shakeout
6 miSatLong run — easy pace
30 miSunRest
—Week 18
Taper71 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Recovery run | 7 |
| Tue | Tempo run | 12 |
| Wed | Easy run + strides | 10 |
| Thu | Threshold run | 11 |
| Fri | Rest or easy shakeout | 5 |
| Sat | Long run — easy pace | 26 |
| Sun | Rest | — |
MonRecovery run
7 miTueTempo run
12 miWedEasy run + strides
10 miThuThreshold run
11 miFriRest or easy shakeout
5 miSatLong run — easy pace
26 miSunRest
—Week 19
Taper62 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Recovery run | 6 |
| Tue | Tempo run | 11 |
| Wed | Easy run + strides | 9 |
| Thu | Threshold run | 10 |
| Fri | Rest or easy shakeout | 5 |
| Sat | Long run — easy pace | 21 |
| Sun | Rest | — |
MonRecovery run
6 miTueTempo run
11 miWedEasy run + strides
9 miThuThreshold run
10 miFriRest or easy shakeout
5 miSatLong run — easy pace
21 miSunRest
—Week 20
Taper49 mi
| Day | Workout | Miles |
|---|---|---|
| Mon | Recovery run | 5 |
| Tue | Tempo run | 8 |
| Wed | Easy run + strides | 7 |
| Thu | Threshold run | 8 |
| Fri | Rest or easy shakeout | 4 |
| Sat | Long run — easy pace | 17 |
| Sun | Rest | — |
MonRecovery run
5 miTueTempo run
8 miWedEasy run + strides
7 miThuThreshold run
8 miFriRest or easy shakeout
4 miSatLong run — easy pace
17 miSunRest
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