SuperCoach: Free Ultra Distance Training Plan

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11 Comments

Comment by Ken Milam on April 27, 2009 at 7:20am

Hi, I am curious about the use of a single max rate for all three activities. I have previous read that lactate threshold levels for each discipline is likely different (due to various muscular and aerobic efficiencies that one might have in one sport but not the other), and therefore, targeted aerobic zones should be different for each. What do you think? Thanks

Comment by Boaz Zimmerman on January 8, 2009 at 3:51am

I'm from Israel and I have started this program recently, currently week #4.
I'm training for IM South Africa 2010 and decided to start with this program to build my Aerobic Ability.
I'm cutting off the swimming sessions and added 2 GYM Workouts together with short swimming sessions focusing on Form only.

Comment by Peter Peacock on July 26, 2008 at 10:37am

All I can say is a big thank you! Mike there were 4 of us that followed the program diligently with our goal event being IM Lake Placid. We are all from Moncton NB Canada so trained through a very snowy winter and a wet cold spring. That was perfect conditions for Placid as we were pounded with 3 inches of rain. Not only did you have to be in physical shape to complete the race you had to be mentally tough to battle through a wet, soggy day. How many times do you ever hear of hypothermia being an issue at an IM race in July?? Any way the training paid off big time. All of us exceeded what we thought we could do despite the crappy conditions. For me, I am taking it easy for a week or so then jumping back into the program as I earned a spot for Kona!! Mike, thanks for a great training program and to all those out there that may wonder if they are doing what it takes? I say yes, stick with it and you'll cross the line feeling better that you ever anticipated.

Comment by DAVE on July 24, 2008 at 9:17am

Mike
What are your thoughts re gym work,was thinking about adding sessions into the training program,what would you suggest from a frequency point of view and the days i could slot them in.
Thanks
Dave

Comment by David Forbes on July 3, 2008 at 10:58am

General Question for gearing up for IM WI. I noticed that week 9-competitive has the longest run day and is the biggest week. Looking at other programs they have long runs (20miles) three weeks out from the race. With this program all I can think of is that these long runs deplete your legs and the less is more approach is better? Comments

Comment by Doug GIbson on June 22, 2008 at 3:41pm

Mike
I've been following the Ultra Distance program in preparation for Wisconsin Ironman. I noticed that week 4 - competitive states half iron distance at the top. In other weeks it states Ultra Distance. Is this an error? Are these days the same program i should be following or is the week 4 of the ultra disctance something different?

Comment by Kevin on April 29, 2008 at 4:16pm

Mike,

I'm starting week 7 of the competitive season for Ironman CDA. I have a half iron this Saturday. It's a "b" race, but I would still like to race well. How would you recommend altering the program for this week? I have done several 100 mile rides and covered 20 miles running on Sunday (split sessions).

Thanks,
Kevin

Comment by Tim Matthews on April 15, 2008 at 2:53pm

Mike, I just finished IMAZ (hot and windy) as a lead up to IMLP. I've been following the pre-competitive plan as a base builder for IMAZ and now my plan is to switch to the competitive plan for the 12 weeks leading up to IMLP. Any suggestions on a recovery/down week in between the two plans?

Thanks, Tim

Comment by Kevin B on April 14, 2008 at 10:39am

Mike,
I am following the plan and today is monday of competitive week #1 with LP as the goal race. I'd like to run Boston a week from today as a training run because I love the evnet. How would you suggest I modify and/or approach this week's plan so that I can get the key workouts in, yet leave enough in the tank for Boston? What HR intensity level would you suggest I run the Boston training run at - 70% or less ? Finally, looking forward to the week right after Boston, how would you modify that week (competitive week #2) of the plan to factor in having just run 26.2 and the recovery needed, etc.? Please advsie. Thanks.

Comment by Kim on April 11, 2008 at 1:45pm

IMFL bound-question about juggling days

Initially I was using the beginning weeks of the 36 week plan until I started a 24 week plan that a former IMer gave me, but I'm rather enjoying yours so thinking of staying with it (I'd have to repeat a bunch of weeks, since I'm in week 14 now).

Anyway, due to my work schedule I often have to juggle days, I can complete the workouts, I just have to move them to accomodate shorter or longer work hours. I've been doing that nearly every week and have been trying to avoid putting hard workouts next to each other or doing the same discipline back to back (like run after work one day and before work the very next day). In addition, I've avoided the harder running due to chronic injuries, I do the miles, just not the hard repeats. I travel a fair amount for work on weekends and often find myself doing a long runs and rides during the week and not on consececutive days.

First, is this okay in terms of achieving the benefits of the program and second, is my strategy for moving days correct?

I'm taking a 10 day cycling tour of Ireland in June, that will obviously be bike focused with no swimming and I'm doing a HIM in July. Otherwise, races are when they strike me or fit my schedule. I Is that okay too?

Thoughts are appreciated!! And I love your program, just when I'm not sure I can do it, I manage to do what you've asked.

Kim

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