Stage Race Training Plan (Quadzilla)

Update: After doing more research, I’ve modified the plan again. By limiting the maximum runs to 3.5 hours (or 20 miles), I think that fits better within recent research that shows times over that don’t help much. But, this is an ultramarathon stage race, so I’m not sure. As found in the comments, the reduced recovery time is key, though, and I kept that. I’ve also been reading Don Fink’s Marathon book, and it has some great insights (particularly the three key workouts). I hope to adapt that to this plan in the near future. My initial training plan for a 3-day stage race (and additional stage race training plans based on distance) can be found in my previous post about stage race training.

Well, I’ve finally published my very first ever training plan on Training Peaks. To celebrate this achievement, I’m offering a special discount to anyone who purchases this running plan for Seattle’s Quadzilla… A four day, four (ultra)marathon event that will take place over the Thanksgiving Holiday.

The plan was developed from a training plan for a one-day, 100 mile race. Since the Quadzilla is about 105 miles in 4 days, it made sense to start there.

But I don’t believe in training by distance, because as a busy professional, it can be very difficult to schedule a 3 mile run when some days it might take me 30 minutes, and other days 40 minutes. Additionally, I’m a huge believer in using Heart Rate to determine effort, as I believe that we as A-type personalities (who else would attempt to run 4 marathons in 4 days?) tend to push too hard, too soon and end up injuring ourselves.

Heart Rate based training will help prevent that.

So I modified the plan to base it on heart rate and time, rather than distance, and unlike many other running plans, I also added in at least once a week of Cross training, strength training, and/or Yoga.

As a triathlete, I think one of the keys to staying injury free is not only stretching appropriately, but doing other activities so you don’t become what I call a “monochrome” athlete.

So what about the discount?

I’ll be using this exact same plan for my training for Seattle’s Quadzilla in 2013. Before you begin the plan, you’ll want to have run at least one successful  ultramarathon and recovered from training for at least one marathon. Soon, I’ll be posting my version of Marathon training, based on Hal Higdon’s free and successful plans, converted to Time and Heart Rate, and based on Don Fink’s marathon plans (all of which are excellent and fantastic resources, but with my own twist).

This training is based on 2 days off a week rather than the traditional one day and includes a 3-week taper prior to the race. The plan peaks at about 18 hours of running, while starting at an easy 7 hours. Includes every 4th week as a rest week, where the time is reduced considerably (great time to add some Yoga, biking, or swimming!).

The long runs on weekdays can be split into separate runs on the same day.

Runs are defined by Time and HR Zones and not by distance. Heart Rate Zones are:

Z1: 65% – 74% Max HR
Z2: 75% – 85% Max HR
Z3:  86% – 89% Max HR
Z4: 90% – 95% Max HR

Use at your Own Risk, and remember to consult with your doctor prior to beginning any sort of exercise program.

Key: St = 1 hour of Strength Training, Xt = 1 Hour of Crosstraining, H=Hills, I=Intervals. *Note: Distance should not exceed 20 miles.