MARATHON (ULTRA)
Gym Jones Training Plan
This program is based on a plan that was wri en for a girl we were training to race the Wasatch 100 in
2007. It would be her rst 100-mile race.
She’d never even run a marathon prior to it so a half-distance test race was appropriate. She ran the test-
race about seven weeks out from the
main event. If training her under the same condi ons again I’d put the 50-miler about ten weeks out
from Wasatch to give her more me to recover
in between. As it was, we had no idea how di cult the 50-miler would be or if she would recover fully in
the me allo ed.
She was training six days per week. We used maximum heart rate instead of speed as “1RM” to work
from for percentages since speed was a ected
by terrain and too variable.
The week prior to the race I had her over-reach a bit with four key workouts. These two-day blocks
accumulated good volume during a 24-hour
period without damaging her as much as the same volume done in a single session would have. She
began her taper for the race right a er this
heavy week.
Due to the heavy volume required by this program keep on top of recovery work (especially foam roller)
THis program could be done as a 10 week lead up to an Ultra Marathon race.
Pre Race Intruc ons For Taper Week:
Rest enough – put energy in the bank. Reduce ALL unnecessary stress, and sleep. No training a er
Tuesday (hike for 60-75 with 3x10 minutes at a
decent clip). Wednesday thru Friday walk around the neighborhood or swim but that’s it: make whatever
you do easy, make it enjoyable – no stress,
no spending energy.
Eat/load: Wednesday morning go for a walk before breakfast and then start the loading process: eat
more. The rst thing to eat for breakfast
Wednesday should be cereal with applesauce, some toast with jam or honey (speedy sugars). And then
you can slow things down. Don’t overeat but
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eat 10-15% more than usual. Favor carbohydrates, these should be slow-burning, low glycemic index
carbs and about 70% of your calorie spread
(potatoes, beans, for ed pasta [Barilla makes a good one called Barilla Plus], whole grain bread, cereal,
tor llas, fruit, etc). Drink plenty of water or
1:1 water-juice with your meals. You’ll gain some water weight as your body stores more glycogen, which
may make you feel a bit heavy or s but
it’s just water and it’ll help in the long run.
Stop ca eine on Monday.
Increase salt intake Thursday and Friday (you can use Endurolytes for this).
Plan: know where the aid sta ons are, how long it will take to get there, and what will be available there
(i.e. gel, water, drink mix, electrolytes, etc). If
you know this you can plan what you will have to carry with you (i.e. Endurolytes).
Drop Bags: where are they going, what’s in them? Change your socks! Send bars, gel, drink mix,
sandwiches, salty foods, ANYTHING YOU MIGHT WANT
therefore NEED in the drop bags.
Put new ba eries in your headlamp. Friday night: eat dinner early – no later than 6pm (so you can get to
sleep early). Don’t over-feed at dinner. Eat snack later if necessary but keep it
100-200 calories, and mostly protein. Get everything ready tonight so you don’t have to think about it.
Sleep.
Saturday morning: what you do depends on where you wake up (will you sleep at home and make the
drive to the start line or sleep closer to it?)
Wake up, drink some water, go for a short walk to get the bowels moving. Because the pace will be slow
at the start you may be able to eat a real
breakfast but you may not want to (nerves). At minimum drink Sustained Energy (3 scoops = 300
calories) with a few almonds for breakfast. Do this
no later than one hour before you start. Then eat a gel with some water about 10 minutes before you
start.
Program wri en by Mark Twight, Founder of Gym Jones
Day 1 HIKE
Instruc ons
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Warm-up 10-20 min (Run @ Easy Pace)
Then:
60-90 minute sustained “power hike” uphill @ 80-85% of MHR
Note:
Sustained means con nuous e ort, if terrain a ens go faster, take it easy on descent
Day 2 RUN
Instruc ons
Warm-up 10-20 min (Run @ Easy Pace)
Then:
3x 30 minutes @ 80% MHR
Rest 10-15 min between intervals
Then:
Cool Down
Day 3 RECOVERY
Instruc ons
45-60 minute “recovery” run or ride @ <70% of MHR
Day 4 STRENGTHInstruc ons
3x10 Shoulder Dislocate
Then:
Work up to 1RM OHS
Then:
5x5 OHS @ 60-70% of 1RM (don’t ruin legs. Drop percentage if you have to)
Then:
20x KB Rack Step-up @ 2x 25# on 10” box +
60m Farmer Carry (same weight)
Six rounds
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Day 5 RUN
Instruc ons
2-4 hour run on terrain of your choice.
Go for 60-min sustained then break the remaining me into run/walk intervals (I.e. run 7 min, walk 3
min)
Try to push the walking pace (learn to walk fast)
Note: Test Fluid intake & Fuelling op ons
Day 6 REST
Instruc ons
Rest
Day 7 GYM
Instruc ons
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
Then:
6x (30-sec Row @ 500m PR pace/30-sec Row @ super easy pace)Rest 4:00 minutes
6x (30-sec Speed Step-up @ 10” box/30-sec Walk back & forth across gym)
Rest 4:00 minutes
6x (30-sec DB Push Press/30-sec DB Farmer Carry back & forth across gym)
Then:
Cool Down
Note: For DB weights in last 30 minute block chose 15-25's
Day 8 HIKE
Instruc ons
Warm-up as desired, 20-30 min
Then:
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“Power Hiking” uphill:
3x 15 min @ 85-90% MHR
Rest 5-7 minutes between (walk downhill as far as you can)
Then:
Finish with downhill walk(easy) and 20-min run,
easy on at-ish terrain
Day 9 RECOVERY
Instruc ons
45-60 minute “recovery” run or ride @ 70% of MHR
Day 10 RUN
Instruc ons
Run 90-120 minutes total:
Warm-up
Then:5-6x 10 min @ 80-85% MHR pace
Walk 5 min between run intervals
Then:
Walk 20 min to nish
Day 11 GYM
Instruc ons
2x5 Wall Squat
2x10 Squat
2x5 Goblet Squat
Then:
Work up to heavy Single Leg DL
Then:
5x5 Heavy Lunge (in place, 5 each, Farmer posi on)
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Rest 2 min between each set
Then:
4-6x (30m KB Rack Carry step over 4”, 10”,18” boxes and p-le es)
Then:
300sec FLR on Rings
Day 12 RUN
Instruc ons
2-3 hour run on rough Terrain:
Run the rst hour, then break it into run/walk intervals
Note 1:
Try some shorter run periods (3-5 min) and 2-3 min speed-walk “recovery” periods
Al tude would be good
Note 2: Test uid, Fuel intake
Day 13 REST
Instruc ons
Rest
Day 14 GYM
Instruc ons
Throw Med Balls To Warm Up
Then:
BB OHS prac ce
Then:
5x OHS (easy load) +
30sec Ring Support
Eight rnds
Then:
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10x (30-sec Speed Step-up @ 10” box + 30-sec Walk
back & forth across gym)
Then:
Cool Down with Ab Cluster (various abdominal exercises placed in a circuit)
Day 15 RUN
Instruc ons
Run 90-120 minutes total:
Warm-up
Then:
5-6x 10 min @ 80-85% MHR pace
Walk 5 min between run intervals
Then:Walk 20 min to nish
Day 16 RUN
Instruc ons
Run 90-120 min total:
LSD pace (“all-day” HR)
Note:
Go to al tude if you can
Note 2:
Break session into run/walk intervals (i.e. run 6-8 min, walk 2-4 min)
Try to walk almost as fast as your running pace
Day 17 RECOVERY
Instruc ons
45-60 minute “recovery” run or ride @ 70% MHR
Day 18 GYM
Instruc ons
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Warm-up with:
Med Ball Throw, Switch Step, Jump Squat, Tuck Jump, Switch Step + Hops
Then:
10x TGU (heavy) +
90m Rope Pull (6x lap across gym)
Five rnds
Then:
45 min “recovery” walk
Day 19 RUN
Instruc onsLong run:
Choose Either:
2x 3hrs (with 3-4hrs between)
or
1x 5-6hrs
Note:
Preferably on rough terrain, test uid intake, and fueling.
Note 2:
it’s OK to “run aimlessly” today, dura on is the point
Day 20 RUN
Instruc ons
Run/Power Hike:
2-3 hours on terrain of your choice.
Don’t go too fast, don’t go too slow.
Try to get a feel for how well you recovered overnight from yesterday's run.
Do this at al tude if you can
Day 21 GYM
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Instruc ons
5000m Row @ Easy Pace
Note:
Put energy and elas city in the bank this week (lots of sleep, foam roller, etc)
Day 22 HIKE
Instruc ons
Run 60-90 min total:
Warm-up
Then:3x 5 min @ 80-85% MHR
Walk easily 2-3 min between
Then:
6x 3min “power hike” uphill @ fast pace
1-2 min rest between
Then:
Cool Down
Day 23 RUN
Instruc ons
Run 30-40 min total:
15-20 min progressive warm-up
Then:
10x (30-sec a bit faster than race pace + 60-90 sec Walk)
Then:
Cool Down
Day 24 REST
Instruc ons
Possible travel day to race.
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Day 25 RUN
Instruc ons
Warm-up 10-15 min
Then:
3-4 “openers” meaning fast-pace 3-5 min run but not sprints
Rest 2-3 min walk between
30-40 min total Time
Day 26 RACEInstruc ons
50 MILE TEST RACE
Day 27 REST/RECOVERY
Instruc ons
Rest, travel, do
something so you don’t
seize up but make it lowimpact, short, and
pleasant
Day 28 RECOVERY
Instruc ons
60 minute Swim or Bike @ Easy Pace
Day 29 RECOVERY
Instruc ons
45-60 minute “recovery” walk or ride @ 70% MHR
Day 30 RECOVERY
Instruc ons
45-60 minute “recovery” walk or ride @ 70% MHR
Day 31 RUN
Instruc ons
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Grass eld, at, maybe bare foot:
Warmup
Then:
6x run 200m, Walk 200m
4x run 400m, Walk 400m
Pace is “as desired” but not at all hard, s ll recovering from race
Day 32 GYMInstruc ons
Row 5000m @ Easy Pace
Then:
100x Getup (light load)
Then:
300-sec Ring Support
Then:
Cool Down with Ab Cluster
Day 33 REST/RECOVERY
Instruc ons
Go for a fun hike or ride,
No agenda, easy
2-4 hours
Day 34 REST
Instruc ons
REST
Day 35 GYM
Instruc ons
3x10 (each) Switch Step
3x5 Jump Squat
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3x5 Tuck Jump
Then:
Work up to 1RM Front Squat
Then:
5x5 Accelera ng Front Squat (use chain) @ 60% 1RM (+/-). Day 36 RUN
Instruc ons
2-3 hour Run:
Warm-up 30 min conversa onal pace
Then:
6x (30sec sprint/30sec Walk)
Four Blocks, Take 3-4 min ac ve recovery between blocks (by the end you’ll have sprinted for 12 min)
Then:
Easy Walk/Run to nish
Day 37 RECOVERY
Instruc ons
Ride bike or take recovery walk
60-90 minutes
Day 38 GYM
Instruc ons
10x (10sec Band Sprint/20sec Rest)
Then:
10x (10sec Whip Smash/20sec Rest)
Then:
10x 100m Row
1:1 Work/Recovery Ra o (i.e. 20sec On/20sec O )
Then:
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10x 30m lunge (forward/backward)
Add weight as desired but don't destory legs
Day 39 RUN
Instruc onsWarm-up 20-30 min @ easy pace
Then:
3x10 min Hike Uphill at 85-90% MHR (count 10 min from when you reach target HR)
Rest 5-7 min between or un l HR drops to <115-120 bpm
Then:
Finish with downhill walk (easy) and 20-30 min Run
Day 40 RECOVERY
Instruc ons
45-60 minute “recovery” walk or ride @ <70% of MHR.
Note:
Low impact would be be er (i.e. ride or swim)
Day 41 RUN
Instruc ons
Run 90-120 minutes total:
Warm-up
Then:
15x (30sec Sprint/30sec Walk)
Two Blocks
Rest 4-6 min ac ve recovery between blocks (by the end you’ll have sprinted for 15 min)
Then:
Easy walk/run to nish
Day 42 GYM
Instruc ons
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GYM:
Work up to Heavy Hang Clean (near 1RM)
Then:5x5 @ 60% 1RM
Then:
10x Heavy Lunge (5 each) + Box Jump:
Use FS 1RM:
8/8@20%, 6/6@25%, 4/4@30%, 3/3@35%, 2/2@40% (20” box)
Then:
Cool Down
Day 43 REST
Instruc ons
REST
Day 44 RUN
Instruc ons
2-3 hour run on rough, terrain:
Warm-up 30 min @ Conversa onal Pace
Then:
8x 5 min Run @ 85-90% MHR (count 5 min from when you reach target HR)
5 min ac ve rest between intervals
Then:
Finish with run/walk intervals of 7/3 minutes
Day 45 GYM
Instruc ons
Carry & Lunge to warm up
Then:
8x Hang Clean @ 50-60% 1RM +
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2:00 minute Step-up on 20” box +
2:00 minute RestThree Rounds
Then:
8x DB Push Press @ 2 x 15-20# DB +
2:00 minute Row +
2:00 minute Rest
Three Rounds
Then:
Cool Down
Day 46 RUN
Instruc ons
Run 3-4 hours:
Warm-up 30 min conversa onal pace
Then:
“Power Hike” Uphill:
6x 15 min @ 85-90% MHR
Rest 5-6 min between (walk/jog down)
Then:
Finish with easy run/walk intervals to hit desired me
Day 47 RUN
Instruc ons
Run 3-4 hours total:
LSD pace (“all-day” HR)
Break session into run/walk intervals
For example: Run 6-8 min, walk 2-4 min and try di erent intervals.
Try to walk almost as fast as your running pace, keep moving.
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Day 48 RESTInstruc ons
Rest
Day 49 GYM
Instruc ons
Warm Up with Med Ball and BB OHS
Then:
6x Single-leg DL (3 each) +
30-sec Ring Support
Eight Rounds
Then:
10x (30-sec Switch Step + 30m Waiter Walk @ 26# KB)
Later in the day:
30 min “recovery” walk or ride
Day 50 RUN
Instruc ons
Long run:
1) 2x 3hrs (with 3-4hrs between)
OR
2) 1x 5-6hrs
Note:
On rough terrain, test uid intake and fueling plan for race weekend
It’s OK to “run aimlessly” today, dura on is the point
Day 51 RUN
Instruc ons
Same as previous day. If Saturday was split into two sessions make Sunday one long run.
Day 52 GYMInstruc ons
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Row 30 minutes @ Easy Pace
Then:
1-20 KB Breathing Ladder @ 35-53# KB
Day 53 RECOVERY
Instruc ons
45-60 minute “recovery” walk or ride @ <70% of MHR
Note:
Low impact would be be er i.e. ride or swim
Day 54 RUN
Instruc ons
Run 3-4 hours:
Warm-up with 20 min conversa onal pace
Then:
“Speed Hike” or run:
3x 30 min at “a bit faster-than” 50-mile race pace
Then:
Ac ve rest 10-15 min between (walk)
Then:
Finish with easy run/walk intervals
Day 55 RUN
Instruc ons
Run 2 hours:
Warm-up 30 min easy pace
Then:
Run 15x 1 min @ 90-95% MHR (HR should climb throughout all intervals)1-2 min ac ve rest between
intervals
Then:
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Finish with run/walk intervals @ 100-mile pace
Day 56 RUN
Instruc ons
Run 2 hours:
Warm-up 30 min easy pace
Then:
15x 1 min Run @ 90-95% MHR (HR should climb throughout all intervals)
1-2 min ac ve rest between intervals
Then:
Finish with run/walk intervals @ 100-mile pace
Day 57 GYM/RUN
Instruc ons
20x KB Rack Step-up @ 18” box +
60m Farmer Carry (same weight)
6 rounds
Then:
Row 5000m
Later:
Start Saturday’s run at midnight, and run un l sunrise
Day 58 RUN
Instruc ons
Run/Power Hike 5-6 hours through night using headlamp
Don’t go too fast, don’t go too slow, just go un l morning.
Then:Nap, eat, rest (or work).
Later:
30 min “recovery” walk or ride
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Day 59 REST
Instruc ons
Rest
Day 60 GYM
Instruc ons
3x20 Switch Step
5x5 Jump Squat
3x5 Tuck Jump
8x Push Press @ 50-60% 1RM +
2:00 minute Row +
2:00 minute Rest
Three Rounds
Then:
8x KB Swing (heavy) +
2:00 minute Step @ 20” box +
2:00 minute Rest
Three Rounds
Day 61 RUN
Instruc ons
Run 3-4 hours total:
LSD pace (“all-day” HR)
Break session into run/walk intervals
Run 6-8 min, walk 2-4 min and try di erent intervals.Try to walk almost as fast as your running pace,
keep moving.
Day 62 RUN
Instruc ons
Run 2x 2 hours (before & a er work).
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Warm-up 30 min easy
Then 8x5 min @ 80-85% MHR [should not feel hard] (5 min from when you reach target HR),
Rest 3-4 min walk between intervals
Finish with run/walk intervals
Day 63 RECOVERY
Instruc ons
45-60 minute “recovery” walk or ride @ 70% of MHR.
Low impact would be be er i.e. ride or swim
Day 64 GYM
Instruc ons
10x (10sec Band Sprint/20sec Rest)
Then:
10x (10sec Whip Smash/20sec Rest)
Then:
10x 100m Row
1:1 work/recovery ra o (i.e. 20sec On/20sec O )
Then:
Cool Down
Day 65 RUN
Instruc ons
Long run:
4-6hrsRough terrain, test uid intake and fueling plan EXACTLY for Race
Run/Walk/Run/Walk
Dura on is the point.
This is the last long or hard day before Race Day (In approx 7 days)
Day 66 RECOVERY
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Instruc ons
Rest, recovery
Start TAPER and DIET (see Pre Race Instruc ons)
Day 67 TAPER
Instruc ons
Taper
Day 68 TAPER
Instruc ons
Taper
Day 69 TAPER
Instruc ons
Taper
Day 70 TAPER
Instruc ons
Taper
Day 71 TAPER
Instruc ons
Day 72 RACE
Instruc ons
100 mile Race
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