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ultramarathon base training

v1

A 16-week structured aerobic base program prioritizing time-on-feet, musculoskeletal durability, and strategic deloading.

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ultramarathonendurancebase-trainingzone-2time-on-feet

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Procedure

  1. Assess Baseline and Set Zones

    • Use compute_hr_zones to establish Zone 2 boundaries.
    • Define the starting baseline volume (default: 5.0 hours/week) and identify the user's current "Time on Feet" (ToF).
    • Store the user's focus on "durability over fitness" using remember.

  2. Initialize Phase 1: Adaptation (Weeks 1–4)

    • Use create_week to generate Weeks 1-3 with a 10% progression in total ToF each week.
    • Schedule 3–4 Easy/Aerobic Runs (Zone 2) and 2 Strength Training sessions (focusing on core, glutes, and stability) using create_workout.
    • Add one Quality session (e.g., 6 hill repeats) and one progressive Long Run.
    • For Week 4, apply the Deload Protocol: reduce total ToF by 30–50% from Week 3, maintaining one reduced-volume hill effort to keep neuromuscular sharpness.

  3. Initialize Phase 2: Aerobic Build (Weeks 5–8)

    • Continue the 3:1 loading ratio. Increase total ToF by 10% per load week.
    • Focus on volume expansion and "aerobic engine" growth.
    • Week 8 is a Deload Week (30–50% volume reduction).

  4. Initialize Phase 3: Structural Strength (Weeks 9–12)

    • Maintain the 3:1 ratio. Transition the Quality session to focus on vertical gain and plyometrics (e.g., dead hangs, squats).
    • Increase hill volume to improve lower-body resilience.
    • Week 12 is a Deload Week (30–50% volume reduction).

  5. Initialize Phase 4: Peak Base (Weeks 13–16)

    • Push volume to the ceiling (aiming for ~10+ hours total ToF depending on baseline).
    • Maintain conversational pace for aerobic runs.
    • Week 16 is the final Deload/Transition week to prepare for race-specific training.

  6. Apply Coaching Cues

    • When creating or updating workouts, include the following cues in the descriptions:
      • Aerobic Focus: "Maintain a conversational pace. If you cannot speak in full sentences, you are training the wrong system."
      • Climbing Mechanics: "Drive from the hips, not the calves. Shorten your stride on steep sections."
      • Fueling: "Use the Long Run as a fueling rehearsal. Eat every 30–60 minutes regardless of hunger."

  7. Monitor and Adjust

    • Ensure the athlete feels "hungry" to train after every 4th week deload.
    • If accumulated fatigue is high, use update_workout to further reduce volume in the subsequent week.