[2025-01-20 09:43:13 PM] 100K. I signed up for a 100K trail race in August. It should be good fun but it will be my first ultra. I probably should come up with a training plan including some lifting.
Here's the plan I found and think I will follow. I have just over 6 months to train. Should be plenty.
Welcome to Ultra Legs! This strength routine has been developed over a few years for athletes we coach ranging from pros to beginners, combining elements of other programs into a quick set of exercises that can help the body excel at any distance, including ultramarathons. The main focus is on hamstring/glute strength and resilience! Your butt is going to be so ready for adventures.
Mountain legs #
- Rear Lunges (x20-40)
- One-legged step-ups (x50)
Ultra Legs #
- Band Work, 20 x Side-to-Side, 20 x Forward-and-Back: (2:01)
- Single-Leg Step Ups, 30-50 with optional weight: (2:52)
- Split Squats, 10 per leg with optional weight: (3:55)
- Nordic Hamstring Curls, 10 supporting your weight with arms: (5:29) requires a door and ankle harness thingy
- Glute Bridges, 10 with both legs, 10 x single leg all with optional weight: (8:00) thrust hips into sky. easy.
- Clams, 10 x each leg: (9:00) - lay sideways
- Single-Leg Dead Lifts, 10 x each leg with optional weight: (9:33)
- Single-Leg Calf Raises, 30-50 x each leg with optional weight: (11:22)
How to use Ultra Legs: #
- Do this routine 2-3 x per week, making sure you have an easy day of training afterward.
- You can add the Mountain Legs routine on 2 other days.
- This routine differs from Speed Legs in that it has a heavier emphasis on hamstring and glute strength.
- As you get stronger, you can increase the weight using a heavy kettlebell or add another set of exercises. But remember, the goal is to be good at running, not to get better and better at strength work until you’re split squatting a Honda Civic.
- The goal is a routine that is as short as possible while being as effective as possible. If you’re going to add other exercises, consider squats and deadlifts, which may be especially beneficial for aging athletes and those with low bone density. Lift that Honda Civic to the moon!
- After you complete the routine, ideally finish it off with a scoop of protein and some foam rolling, particularly on your hamstrings and glutes.
Here’s how we suggest athletes we coach use the routine: #
- Monday: rest or easy cross train
- Tuesday: easy run and hill strides
- Wednesday: running workout plus ULTRA LEGS
- Thursday: easy run plus MOUNTAIN LEGS
- Friday: very easy run and strides
- Saturday: long run plus MOUNTAIN LEGS
- Sunday: easy run and hill strides plus ULTRA LEGS