50K ULTRA MARATHON PREP
Dark Horse Athlete
Marathon, Endurance, Strength & Conditioning, Cross Country-
The most complete 50K Ultra marathon prep program available.
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20-weeks (four Phases) 6-days per week, Running, Run specific strength/power development, Run specific mobility/flexibility. Heart rate specific training.
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Phase 1 GPP (week 1-5) Focuses on preparing the body to handle the demands of the follow on training. The objective is to strengthen the joints, bones, muscles, and connective tissue through lower volume running and basic strength training. This phase is crucial for injury prevention.
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Phase 2 GPP (week 6-9) Running Volume starts to increase slightly, Strength training also shifts to maximal strength development 2x per week. This phase build the capacity needed to handle the high volume of training in the follow on phase.
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Phase 3 SPP (week 10-18) This is the longest and most specific phase, Running volume is at its highest and mosts specific to training for an ultra (one long run day 10-24 miles, ultra specific speed, trail running and hill intervals). There is still strength training, however it shifts from strength development to power development.
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Phase 4 Taper.
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Program assumes you can run 6-10 miles at the start of this program.
Circuit
A
WARM UP: *Coach note. Warming up and cooling down has to be priority in this program. A lot of volume goes into getting ready for an ultra, even the shorter distance ones. There will be times in this program that you will feel beat up physically and mentally. If for some reason you have to shorten training on a given day, I rather you shorten the actual training to ensure you get the full warm up and cool down. Blood flow: 4 min (alternate between 1 min walk, 1 min jog. increase in effort on the second go of each) Dynamic prep: 30 second toe walk 30 second heel walk x2 -Into- 25 high knees in place 10 inch work to cobra 25 butt kickers in place 10 side lunges (per side) x2
B
Run
1 x 30:00
Circuit
C
COOL DOWN: As noted in warm up. Do not skip this or shorten it. The idea here is to get your body as close to possible back to its resting state, this cannot happen if you go right from running to doing nothing. A.) Walk 3-5 minutes B.) 20 prone scorpion 20 iron cross x1 C.) Hip flow mobility x1 D.) Box breathing 3-5 minutes
Circuit
A
WARM UP: 400m run -then- 5x front lunge, side lunge, reverse lunge Right leg 10 superman raises 5x front lunge, side lunge, reverse lunge Left leg 10 superman raises x2 -Then- 10 Scapular pull-ups 10 Ring Rows 5 Dive bomber push-ups x2
B1
Sumo stance Box Squat
3 x 5
B2
Eccentric only pull up
3 x 3
C1
DB Split Suitcase Squat
3 x 5
C2
Push-Up
3 x MAX
Circuit
D
CORE CIRCUIT: 3 Rounds Not for Time, for quality Bird dog 10 alternating Dead bug 10 alternating single arm farmers walk 50 meters per arm 10 alternating (5/side) Goblet cossack squat #light
Circuit
E
-Hip flow mobility 1-3x through depending on time -Four way band stretch 1 minute per position 1-2x through depending on time
Circuit
A
WARM UP: *Coach note. Warming up and cooling down has to be priority in this program. A lot of volume goes into getting ready for an ultra, even the shorter distance ones. There will be times in this program that you will feel beat up physically and mentally. If for some reason you have to shorten training on a given day, I rather you shorten the actual training to ensure you get the full warm up and cool down. Blood flow: 4 min (alternate between 1 min walk, 1 min jog. increase in effort on the second go of each) Dynamic prep: 30 second toe walk 30 second heel walk x2 -Into- 25 high knees in place 10 inch work to cobra 25 butt kickers in place 10 side lunges (per side) x2
B
Run
1 x 2
Circuit
C
COOL DOWN: As noted in warm up. Do not skip this or shorten it. The idea here is to get your body as close to possible back to its resting state, this cannot happen if you go right from running to doing nothing. A.) Walk 3-5 minutes B.) 20 prone scorpion 20 iron cross x1 C.) Hip flow mobility x1 D.) Box breathing 3-5 minutes
Circuit
A
WARM UP: 400m run -then- 5x front lunge, side lunge, reverse lunge Right leg 10 superman raises 5x front lunge, side lunge, reverse lunge Left leg 10 superman raises x2 -Then- 10 Scapular pull-ups 10 Ring Rows 5 Dive bomber push-ups x2
B1
Front Squat
3 x 5
B2
Inverted Row
3 x 8
C1
KB single leg RDL
3 x 5
C2
Single Arm DB Z-Press
3 x 5
Circuit
D
CORE CIRCUIT: 3 Rounds Not for Time, for quality Side plank on hand Right 30 seconds side plank on hand Left 30 seconds 8 band resisted chop/side
Circuit
E
-Hip flow mobility 1-3x through depending on time -Four way band stretch 1 minute per position 1-2x through depending on time
Circuit
A
-Calf smash with Lax ball, spend 45 seconds in each quadrant (Lateral, medial, mid) -Tack, Twist, Floss, spend 45 seconds in each quadrant -Lax ball in foot spend 1 minute per foot -Tibialis Anterior Release with lax ball, spend 1 minute per side -Adductor foam roll 1 minute per side -Quad foam roll 1 minute per side -Hip smash and floss with softball 1 minute per side -Hamstring floss with softball 1 minute per side -Glute smash with Lax ball 1 minute per side -foam roll Lats 1 minute per side -Pec smash with softball 1 minute per side -thoracic Spine extension with foam roller 2-3x10 walk 5-10 minutes -Hip flow mobility x2-3 -Box breathing 5-8 minutes
Circuit
A
WARM UP: *Coach note. Warming up and cooling down has to be priority in this program. A lot of volume goes into getting ready for an ultra, even the shorter distance ones. There will be times in this program that you will feel beat up physically and mentally. If for some reason you have to shorten training on a given day, I rather you shorten the actual training to ensure you get the full warm up and cool down. Blood flow: 4 min (alternate between 1 min walk, 1 min jog. increase in effort on the second go of each) Dynamic prep: 30 second toe walk 30 second heel walk x2 -Into- 25 high knees in place 10 inch work to cobra 25 butt kickers in place 10 side lunges (per side) x2
B
Run
Circuit
C
COOL DOWN: As noted in warm up. Do not skip this or shorten it. The idea here is to get your body as close to possible back to its resting state, this cannot happen if you go right from running to doing nothing. A.) Walk 3-5 minutes B.) 20 prone scorpion 20 iron cross x1 C.) Hip flow mobility x1 D.) Box breathing 3-5 minutes
Justin Biays MS, CSCS, TSAC-F
Justin is a military veteran, Strength and Conditioning Coach, and Ultra Runner. After Serving in the military he went on to earn his Masters Degree In Exercise Science and the CSCS. He has helped a wide variety of athletes reach their fitness Goals. He currently specializes in working with endurance athletes, and military and first Responders.
Whether you choose us, or another ultra prep program, please stick to it and don't give up. Ultra running is an amazing sport full of amazing people. If thes is your first ultra we hope you enjoy it. The best way to enjoy it is to prepare properly.
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