![]() ![]() At the end of the surge, simply return to your relaxed rhythm. This surge is not terribly hard, perhaps 15 to 20 seconds per mile faster than your normal long-run pace. ![]() For fartlek training, run a one-minute surge every six or seven minutes for the entirety of the run. Fartleksįartleks (“speed play” in Swedish) are designed to provide some change of pace for the legs, since most of the running at this time is at an easy pace. You will notice that these workouts generally follow a two-week cycle, to allow for other moderate training exercises that will exist within the plan and bring diversity. With that in mind, I have suggested days on which to add one of the intensity workouts to your daily mileage. I am a firm believer that intense workouts must be separated by at least 10 to 12 days to allow for recovery and proper performance when called upon. There also needs to be some intensity built into your training program. ![]() Training is more than just putting in more and more miles, although that is certainly key. The mileage is easy enough to follow, but sometimes that isn’t enough to maintain a progressive build. This plan will help you achieve initial success for the common 50K race distance (aka 31 miles). I promise it will help you keep on enjoying ultras for a long time. Now, I know that ultra-distance running attracts a certain personality to its door, and there are plenty of runs in here to take advantage of that zeal, but please heed the progressions in this plan if you are new to the distance. Doing so helps you avoid injury, overtraining and burnout. I would caution you to take it slowly, however. Motivation and excitement mix and become a seductive elixir from which big gains evolve. It sometimes seems as if there can never be too much of a good thing. ![]()
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