[Poitivient]

Good morning, my main focus this year will be Ironman Lake Placid in July. I would also like to tackle an ultra this year. The longest race I’ve ran was 33 miles. I haven’t picked a race just yet. I’m wondering the best way to incorporate the run training into IM training. Is it best just to extend each run session at the end of each training?

Thanks

[David Warden]

P, that depends on the amount of time between the IM and the Ultra. I know you don’t have an event in mind yet, so here are some guidleines:

1. If the Ultra will be 10 weeks or more after the IM, make no change. Just pick up the Ultra plan for the last ~10 weeks of the plan after the IM (but give yourself 1-2 weeks off after the IM to rest).

2. If the Ultra is less than 10 weeks after the IM, make these two modification for the last 8 weeks of the IM:
– add 30 minutes to your longest run each week, but don’t go longer than 3.5 hours for any given long run.
– add a second 1-hour run to Tuesday, Wednesday, or Thursday. Best to make this an AM and PM run.

David

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