This article is the second of a series on the training for my first ultra. Check out the first part if you want to read my whole journey. In this second part, I will cover the start of the building up phase after laying the foundations. I am not a professional, so don’t just blindly copy my plan or take my word for granted. But I believe this approach could help any runner who can comfortably run 30 km to push onwards to an ultra distance.
Check out the Vlog:
Some background info
It is now confirmed that the Ultra Trail Doi Muser in Tak province will not take place this year. This means we will need to set out our own route and take care of our support by ourselves if we need any. For now, we have not yet settled on routing, but it shouldn’t be a problem as there are plenty of trails in Chiang Mai. In the meantime, I will continue training for this first ultra distance.
How I am building the training for my first ultra
After laying a foundation by running shorter distances spread out throughout the week, it is now time to start building up the training by increasing the mileage. During the last week of the foundation portion, I ran 5 days per week. My initial plan was to continue doing this throughout the whole train plan, but I decided to lower it to 4 days per week. It is a personal choice, and if you can handle it adding in more kilometers will probably pay off. But I decided to keep the volume a bit lower and allow for an extra rest day or cross-training day. Mainly because I want to keep overuse injuries like shin splints and inflammation at bay. Both are things I used to struggle with in the past.
| Week / Day | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | TOTAL |
|---|---|---|---|---|---|---|---|---|
| 5 | 8km Hiking | 1 Hour yoga | 6km | 30km cycling | 4km | 15km | 10km | 35km |
Some thoughts on building up training volume for my first ultra
The week went very well, and the training felt good. I am confident the adjustment of keeping the volume slightly lower is the right decision for me. From here, I will continue pushing the mileage, until I reach week 8 which will be another deload week.
Let’s see how it goes, stay tuned for more to come. In the meantime, make sure to check out our YouTube Channel for amazing trail running content. Or why not check out The Database and find the route for your next adventure in Chiang Mai!
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More Stories:
Exploring Jungle Routes in Mae Onn District
Training for my first Ultra distance – Part 2: Building up
Training for my first Ultra distance – Part 1: The Foundation
