Each plan has our team strength, core, and stretching routines included. We also share a general training guide document that covers a lot of tips and how to maximize the plan. These plans are built based on effort targets so they are applicable to runners of all experience levels.
All training plans are delivered via TrainingPeaks. There is no printable/PDF version of the plan as they are built to take advantage of advanced training tools and structured workouts. This offers direct integration with compatible devices (Garmin and Coros) for real-time workout instruction for all runs on the training plan. If you do not have a compatible device for structured workouts, TrainingPeaks can still serve as a training calendar for your plan as well as a training log.
Choice of Beginner or Advanced Individual Ultramarathon Plans (20 week plans start on Monday May 26) or two options for relay teams based on team size (12 week plans start on Monday July 21)
Your training plan uploaded to online platform "TrainingPeaks" where you have the option to download workouts to your smartwatch
Opportunity to upgrade to personalized coaching with a $25 monthly discount for the first three months
Two Zoom ultramarathon clinics with TWB Coaches and the Wolverine State crew
Beginner 50k- This is intended for someone training to complete their first 50k. It's recommended that runners are able to run 10-12 miles at once before starting this program. Long runs will begin around 12 miles and build to 25-27 miles. There will be a couple of weeks that will feature 2 longer runs on back-to-back days. This plan will recommend 4 days of running per week (with the option for added mileage).
Advanced 50k- This is intended for someone experienced at marathons or ultramarathons who has a goal of training for a personal best (for the course or distance). Long runs will begin around 16 miles and build to 27-28 miles in a single session. There will be a number of weeks that will feature 2 longer runs on back-to-back days. Based on the course profile, emphasis will be placed on building speed on flatter terrain and the ability to handle longer climbs and descents. This plan will recommend 5-6 days of running per week.
Beginner 100K- If you're new to ultra marathons or your main goal is finishing the distance this plan is for you. This training plan will have you feeling confident in completing the course and prepare you with the little things that will keep you accountable. The plan starts with long runs of 13 miles and will slowly build up to 30 miles in length over the plan with plenty of recovery days.
Advanced 100K- If you're looking to challenge yourself for a course/distance PR this plan is for you. The schedule starts with long runs of 15 miles and will slowly build up to 35 miles in length over the plan with occasional "double long run days" on the weekends to be best prepared on race day.
Beginner 100 Miles- If this is your first time running 100 miles or you are looking to feel confident in finishing the distance this plan is for you. This training plan will have you feeling confident in completing the distance and preparing for the little elements that make a big difference on race day. The schedule starts with long runs of 16 miles and will slowly build up to 36 miles in length.
Advanced 100 Miles- If you're looking to challenge yourself for a 100 mile/course PR or are a higher mileage runner, this plan is for you. This plan schedule is intended to prepare you for all things that could happen over 100 miles. The schedule starts with long runs of 18 miles and slowly builds to 40 miles in length. This schedule features back to back hard runs on the weekends to best prepare you for the time on feet.
Relay Option 1 (Teams of 4-6 Runners): This plan is intended to help you train to complete your mileage feeling good! This shorter plan of 12 weeks will prepare you to run 13-15 miles at a time for your long runs so that you are ready to tackle relay distances for a full or nearly full team.
Relay Option 2 (Teams of 3-4 Runners): This plan is built for relay teams with fewer runners and therefore more mileage per person. This is also a 12-week plan and will build to long runs of roughly 20-22 miles, allowing a smaller team to complete the distances necessary.
NOTE: Teams of 2 runners can also select the Beginner 100k Plan for preparation for the relay.
Worried about building up safely for the long runs at the beginning of your training plan? This 8-week training block is focused on a progression of long runs that will ensure you can seamlessly transition to the full 20-week plan when it begins. Pre-training blocks also include basic core routines and suggested daily/weekly mileage to prepare for the full training plan. Blocks are available to prepare for the 50k, 100k, and 100-mile plans.
