Training Essentials For Ultrarunning Graphics

Second Edition
TRAINING
ESSENTIALS
FOR
ULTRARUNNING
JASON KOOP WITH JIM RUTBERG AND

CORRINE MALCOLM
100
% Contribution to total energy supply
80
ATP-PCr Aerobic
60
40
Glycolysis
20
0
0 50 100 150 200 250 300
Exercise duration (sec)
FIGURE 2.1 The contributions of the three energy systems (ATP-PCr, glycolysis, and aerobic) to energy pro-
duction over time (seconds) during an all-out effort. Adapted from Gastin 2001.
TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 2

1-minute intervals 2-minute intervals
185 185
175 175
165 165
155 155
Heart rate
145 145
Heart rate
135 135
125 125
115 115
105 105
95 95
85 85
0 12 24 36 48 0 12 24 36 48
Accumulated duration (min) Accumulated duration (min)
4-minute intervals 6-minute intervals

185 185
175 175
165 165
155 155
145
Heart rate
145
Heart rate
135 135
125 125
115 115
105 105
95 95
85 85
0 12 24 36 48 0 12 24 36 48
Accumulated duration (min) Accumulated duration (min)
FIGURE 2.2 Mean heart rate responses during (A) 1-minute, (B) 2-minute, (C) 4-minute, and (D) 6-minute
intervals. Adapted from Seiler and Sjusren 2004.
culture
arder training TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 3
n of sport
alization
3:00
Elite
Women
2:45
Elite marathon times
Training and culture
• more and harder training
• globalization of sport
Elite
2:30 • professionalization
Men
Sex differences and physiology

2:15 • Body composition
• Total body hemoglobin
• Muscle mass
2:00 • Stroke volume
1900 1920 1940 1960 1980 2000 2020 • VO2 max
Year
FIGURE 2.3 Many of the initial differences between male and female performance can be attributed to social fac-
tors like training and cultural support. The remaining differences that contribute to differences in performance
are body composition, total body hemoglobin, muscle mass, stroke volume, and VO2 max. Source: Joyner 2017.

9.00
(mg/kg Fat-free mass/min) Women

Men
ning
Fat oxidation rate
t 6.00
Maximal Fat
hysiology Oxidation Rate
3.00
in
0.00
30 40 50 60 70 80 90
Exercise intensity (%VO2 max)
FIGURE 2.4 Women exhibit higher rates of fax oxidation relative to their body mass. Adapted from Venables,
Achten, and Jeukendrup 2005.

High estrogen
Low progesterone High estrogen
Estrogen
High progesterone
Progesterone
Indicative hormone levels
Low estrogen
Low progestrone
Early follicular Late follicular Ovulation Early luteal Mid-luteal Late luteal
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28
Days and phases of an idealized 28-day cycle
FIGURE 2.5 Representation of the hormonal ﬂuctuation across an idealized twenty-eight-day menstrual cycle.

Energy intake Excessive
matched with training load
energy demand
Insufficient
energy intake Energy demand Energy demand
for training load for training load
Energy demand
for training load
Energy intake
Energy requirement
for life processes
Sufficient energy
Reduced energy available for Reduced energy
for life processes life processes for life processes
FIGURE 2.6 Matching energy intake to demand. Adapted from Keay 2018.

Total training and
racing time in 2018: Hours per week Feet of
Hours per climbing
719 hours Feet of climbing per week
week per week
Total climbing in 2018: Tahoe 200
453,000 feet Ultra-Trail Big’s
80 40,000
Mt. Fuji Backyard
Ultra
70 35,000
60 Western 30,000
Behind States Continental
the Rocks
50 Divide 25,000
More Trail Run
climbing
40 for 20,000
Mt. Fuji FANS Reduce
climbing
30 Squamish 50 for Big’s 15,000
Coldwater Backyard Desert Solstice
Ultra
20 Rumble 10,000
Rest and
easy miles
for Dec.
10 5,000
0 0
Jan. Feb. March April May June July Aug. Sept. Oct. Nov. Dec.
* Although she does not keep a formal training log, the above chart has been stylized based on an interview with Courtney.
FIGURE 3.1 Courtney Dauwalter’s 2018 training. Source: Koop 2019.

Feet of climbing per week
Total training and Higher intensity running, 5x mile and punchier climbs
racing time in 2018:
Runs in the Grand Canyon for heat acclimatization Feet of
Hours per 745.5 hours
Runs at 10,000’, included a lot of hiking and little intensity climbing
week
Total climbing in 2018: Regeneration phase per week
35 Flatter and faster running for TNF 50. Switched to
926,906 feet
half-marathon training in December.
30
Move to 60,000
Silverton, CO
Quad
injury Western
25 50,000
Gran Premio States UTMB
Recovery from an
early season groin Prozis
20 injury; some cycling 40,000
as cross training Lake
Sonoma 50
15 30,000
10 20,000
5 10,000
0 0
* The above chart was created using data from Strava along with an interview with Jim Walmsley.
Due to the nature of UltraRunning Magazine’s production schedule, some values have been estimated.
Female Male

easy miles
for Dec.
10 5,000
0 0
* Although she does not keep a formal training log, the above chart has been stylized based on an interview with Courtney.
Feet of climbing per week

Total training and Higher intensity running, 5x mile and punchier climbs
racing time in 2018:
Runs in the Grand Canyon for heat acclimatization Feet of
Hours per 745.5 hours
Runs at 10,000’, included a lot of hiking and little intensity climbing
week
Total climbing in 2018: Regeneration phase per week
35 Flatter and faster running for TNF 50. Switched to
926,906 feet
half-marathon training in December.
30
Move to 60,000
Silverton, CO
Quad
injury Western
25 50,000
Gran Premio States UTMB
Recovery from an
early season groin Prozis
20 injury; some cycling 40,000
as cross training Lake
Sonoma 50
15 30,000
10 20,000
5 10,000
0 0
* The above chart was created using data from Strava along with an interview with Jim Walmsley.
Due to the nature of UltraRunning Magazine’s production schedule, some values have been estimated.
FIGURE 3.2 Jim Walmsley’s 2018 training. Source: Koop 2019.
Female Male

GI Disorders
Low-Intensity Endurance Running Patterns Equipment
Muscle & Neuromuscular Activation

Osteoarticular
Damage
Flexibility
Muscle Mass
Maximal Running & Psychological

VO2 max Sustainable Walking & Motivational
Power Energy Cost Factors
Ultramarathon Performance
FIGURE 3.3 Proposed determinates of ultramarathon performance. Adapted from Millet 2012.
Male
Female Male
80
75
70
VO2 max (ml/kg/min)
65
60
55
50
45
Badminton Heavyweight Lightweight Long-distance Middle- Squash Triathletes
players rowers rowers runners distance players
runners
FIGURE 3.4 Typical VO2 max values for elite athletes in various sports. Adapted from Nevill et al. 2003.
Blisters or “hot spots” on feet 40.1 17.3

Nausea and/or vomiting 36.8 39.6
Muscle pain 36.5 20.1
Exhaustion 23.1 13.7
Inadequately heat acclimatized 21.0 28.1
Male
Triathletes
1881 2020
FIGURE 4.1 A PubMed search for the word “ultramarathon,” “ultra marathon,” or “ultra endurance.”
Accessed March 2021.

PROBLEM FINISHERS (%) NONFINISHERS (%)
Blisters or “hot spots” on feet 40.1 17.3

Nausea and/or vomiting 36.8 39.6
Muscle pain 36.5 20.1
Exhaustion 23.1 13.7
Inadequately heat acclimatized 21.0 28.1
Inadequately trained 13.5 15.1
Muscle cramping 11.4 15.8
Injury during the race 9.0 10.1
Ongoing injury 7.5 15.8
Illness before the race 6.0 5.0
Started out too fast 5.1 6.5
Vision problems 2.1 3.6
Difficulty making cutoff times 1.8 27.3
Other, not categorized 11.7 26.6
TABLE 4.1 Comparisons of problems that impacted race performance.

PROBLEM %
Nausea and/or vomiting 23.0

Unable to make cutoff times 18.7
Other, not categorized 12.2
Ongoing injury 7.9
Injury during the race 7.2
Inadequately heat acclimatized 7.2
Blisters or “hot spots” on feet 5.8
Muscle cramping 5
Muscle pain 4.3
Exhaustion 3.6
Illness before the race 2.9
Vision problems 0.7
Started out too fast 0.7
Inadequately trained 0.7
TABLE 4.2 Main reasons given by nonfinishers for dropping out. Source: Hoffman and Fogard 2011.

Sleep deprivation
Thermoregulation and
blood volume
Environmental stress:
Cardiovascular stress temperature,
altitude, cold
Energy depletion
GI stress
Muscular stress Toughness
Mechanical stress on the joints
Neuromuscular fatigue
Blisters
FIGURE 4.2 Ultramarathon race stressors.

Factors leading to Heat Moisture Friction
formation of a blister
Environment Sweating Biomechanics
Variables affecting Shoe/sock material Shoe/sock fit Trail dust/debris

blister-formation factors
Hydration status
FIGURE 4.3 Heat + moisture + friction = blister.

50
40
30
friction coefficient
Percent change in
20
10
Petroleum jelly
Baseline
0 Heavy mineral oil
Glycerin
-10
-20
-30
0* 1 2 3 4 5 6
Time after application (hrs)

* Immediately after application
FIGURE 4.4 Graph showing an initial decrease, then increase, in friction of common lubricants when used on
the skin. Source: Nacht et al. 1981.

50,000
40,000
Postrace CK (IU/L)
30,000
20,000
10,000
0
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22
Individual subject
FIGURE 4.5 Postrace creatine kinase (CK) levels in Ultra-Trail du Mont-Blanc finishers. Adapted from
Millet et al. 2011.

STRIDE
STEP
FIGURE 4.6

A 300
Normal GRF
200
100
0
-9° down -6° down -3° down Level +3° up +6° up +9° up
B
60
30
Parallel GRF
-30
-60
-9° down -6° down -3° down Level +3° up +6° up +9° up
Slope
FIGURE 5.1 (A) Normal and (B) parallel ground reaction forces vs time traces for a typical subject (73 kg)
running at 3 m/s (~9 min/mi) on different slopes. Adapted from Gottschall and Kram 2005b.

Running 5:21 min/mi 5 m/s
300 Running 6:42 min/mi 4 m/s
Running 9:00 min/mi 3 m/s
Walking
Percent body weight
200
100
0
0 50 100
Percent stance time
FIGURE 5.2 Vertical (normal) ground reaction force (GRF) for running at different speeds and walking. The
running GRF increases with speed, and the walking GRF is noticeably less.
Adapted from Browning and Kram 2007; Gottschal and Kram 2005b; Grabowski and Kram 2008; Keller et al.
1996; Nilsson and Thorstensson 1989.

A Walking Running Walking
Vlat
BF
TA
LG
Vlat
BF
TA
LG
FIGURE 5.3 (A) EMG activity for various muscles in walking, running, and returning to walking. The higher
the EMG amplitude, the greater the muscle activation. (B) EMG patterns for various muscles while walking,
running, and returning to walking. The patterns of activation are different for walking, running, and then
returning to a walk.
Note: Vlat = vastus lateralis; BF = biceps femoris; TA = tibialis anterior; LG = gastrocnemius lateralis. Adapted
from Cappellini et al. 2006.

Walking
Level running
Uphill running
Downhill running
FIGURE 5.4 The hip, knee, and foot are all in different positions when walking or running on level ground,
running uphill, and running downhill. Adapted from Guo et al. 2006; Hicheur et al. 2006; Yokozawa 2006.

FIGURE 5.5 Representation
240 of the metabolic cost of
transport for walking and
Cost of transport (ml O2 / kg / km)
running as a function of
Run
Walk speed. The vertical arrows
200
represent the preferred
walking speed (PWS) and
preferred transition speed
160 (PTS). Adapted from Bramble
and Lieberman 2004.
PWS PTS
120
0 26:00 13:00 9:00 6:00 5:00

Speed (minutes per mile)

25
FIGURE 5.6 Metabolic power

as a function of velocity for
20 n=1 walking and running on a 58
n=6 percent grade. Adapted from
Metabolic power (w/kg)
Ortiz et al. 2017.

15 n=9
n=11
n=11 Run
10
Walk
n=11
n=11
5
0
0.0 0.1 0.2 0.3 0.4 0.5 0.6 0.7 0.8 0.9 1.0
Velocity (m/s)
-10% -6% -2% 0% 2% 6% 10%
Strava

Treadmill belt speed (min/mi)
4.78 2.88 2.23 1.90 1.56 1.36 1.23
20
FIGURE 5.7 Metabolic power
as a function of slope when
19 the vertical speed is constant.
Adapted from Giovanelli et al.
2015.
18
Metabolic power (w/kg)
17
16
15 Run
Walk
0
0 15 25 35 45 55 65 75 85
Percent grade
10%
Threshold heart rate, duration of run,

Strava Relative Effort™ Heart rate
time spent at different intensities

GRADE -10% -6% -2% 0% 2% 6% 10%
NGP GAP NGP GAP NGP GAP NGP GAP NGP GAP NGP GAP NGP GAP
Strava
8:00 15:18 11:27 11:13 10:05 8:51 8:40 8:00 8:00 7:19 7:22 6:14 6:16 5:26 5:21
PACE
PER 10:00 19:07 14:19 14:00 12:37 11:04 10:50 10:00 10:00 9:09 9:13 7:48 7:50 6:47 6:42 TrainingPeaks
MILE
12:00 22:56 17:11 16:48 15:08 13:17 13:00 12:00 12:00 10:59 11:04 9:21 9:24 8:08 8:02
TrainingPeaks
TABLE 6.1 NGP and GAP for different grades and paces.
TrainingPeaks
CTL
60-min RecoveryRun 50-80

PLATFORM NAME INTENSITY DETERMINANT METHOD OF SCORING
10%
Threshold heart rate, duration of run,

Strava Relative Effort™ Heart rate
time spent at different intensities
5:26 5:21
6:47 6:42 Threshold power, duration of run,

TrainingPeaks TSS™ Running Power
NGP for run
8:08 8:02
TrainingPeaks rTSS™ NGP Threshold pace, duration of

run, NGP for run
Threshold heart rate,

TrainingPeaks hrTSS™ Heart rate
duration of run, NGP for run
TABLE 6.2 Training stress scoring systems.
CTL

TYPE OF RUN TSS/rTSS/hrTSS POINTS
CTL
60-min RecoveryRun 50-80
90-min EnduranceRun with 3 x 10 min TempoRun 100-150
90-min EnduranceRun with 6 x 3 min RunningIntervals 100-150
2.5-hr EnduranceRun 150-200
50-mile race 400-600
TABLE 6.3 Training stress scoring systems.

CTL
Western States 100
175
Most stressful
phase, indicated Peak fitness is here, just
150
by rapidly before Western States
increasing CTL
125
100
75
50
25
0
January February March April May June
FIGURE 6.1 Analysis of an athlete’s training for Western States. The CTL (blue-shaded area) is highest just
before the Western States 100. This indicates that the athlete was most fit just before the race. The CTL also
ramps up fastest during the tempo phases, indicating that they are generally the most stressful phases.

10:00
11:40
13:20
15:00
16:40
18:20
20:00
21:40
23:20 Time segments
25:00 Trend line
26:40 Best effort
28:20
30:00
May June July August September
FIGURE 6.2 Strava segments with the trend line generally getting better over time.

Climb 2 Climb 3
Duration: 1:10:15 Duration: 1:13:50
NGP: 8:41 min/mi NGP: 8:31 min/mi
HR avg: 149 bpm HR avg: 143 bpm
HR max: 156 bpm HR max: 149 bpm Heart rate
Min/mi Feet NGP BPM
0:00 8,000 Elevation 160
7,500 150
5:00
7,000 140
6,500 130
10:00
6,000 120
15:00 5,500 110
5,000 100
20:00
4,500 90
25:00 4,000 80
1:00:00 2:00:00 3:00:00 4:00:00 5:00:00 6:00:00 7:00:00 8:00:00 9:00:00 10:00:00 11:00:00
Time
FIGURE 6.3 Example of how fatigue affects heart rate. Heart rate (red line) starts high due to freshness and
then drops as fatigue sets in, even though NGP remains roughly the same for the first three climbs.
BPM
Interval 1 Interval 2 Interval 3 Interval 4
NGP: 5:22 min/mi NGP: 5:10 min/mi NGP: 5:20 min/mi NGP: 5:06 min/mi
HR avg: 174 bpm HR avg: 171 bpm HR avg: 168 bpm HR avg: 172 bpm
Min/mi BPM
HR max: 187 bpm HR max: 177 bpm HR max: 182 bpm HR max: 190 bpm Min/mi
0:00 200
2:00 180
4:00
160
6:00
140
8:00
120
10:00
100
12:00
14:00 80
16:00 60
0:10:00 0:20:00 0:30:00 0:40:00 0:50:00 1:00:00 1:10:00 1:20:00 1:30:00
Time
Heart rate NGP
Interval 1 Interval 2 Interval 3 Interval 4

NGP: 5:27 min/mi NGP: 5:15 min/mi NGP: 5:19 min/mi NGP: 5:09 min/mi
HR avg: 169 bpm HR avg: 166 bpm HR avg: 168 bpm HR avg: 168 bpm
Min/mi BPM
HR max: 180 bpm HR max: 175 bpm HR max: 176 bpm HR max: 178 bpm
0:00 200
2:00 180
4:00
160
6:00
140
8:00
120
10:00
100
12:00
14:00 80
16:00 60
0:10:00 0:20:00 0:30:00 0:40:00 0:50:00 1:00:00 1:10:00 1:20:00 1:30:00
Time
Heart rate NGP
FIGURE 6.4 Two consecutive days of TempoRun intervals. While the normalized paces are similar, the heart
rate is generally depressed on the second day. Had the athlete been training using heart rate, he either would
not have been able to do the workout or would have pushed too hard.
1–3 Sitting on the couch Uninhibited

Interval 1 Interval 2 Interval 3
HR avg: 145 bpm HR avg: 150 bpm HR avg: 152 bpm
BPM HR max: 152 bpm HR max: 157 bpm HR max: 157 bpm
Min/mi BPM
0:00 160
5:00 150
10:00 140
15:00 130
20:00 120
0:10:00 0:20:00 0:30:00 0:40:00 0:50:00 1:00:00 1:10:00 1:20:00 1:30:00 1:40:00
Time
Heart rate NGP Pace
FIGURE 6.5 Impact of cardiac drift during a 3 × 10-minute TempoRun workout where the heart rate increas-
es throughout each interval and from interval to interval.
BPM

Time
RPE ACTIVITY TALKING ABILITY
1–3 Sitting on the couch Uninhibited
4–5 Easy run Story time!
5–6 Normal run Comfortable conversation
7–8 Hard workout 2–3 sentences at a time
8–9 Very hard workout 5–7 words at a time
9–10 Extremely hard workout Single word, probably four letters
TABLE 6.4 RPE and the Talk Test.

A
R
P T U
Q
S
R-R
QRS QRS
T T
P P
QT QT
FIGURE 6.6 An EKG reading of the R-R interval across two heartbeats. Adapted from Dong (2016).
ur letters

Imbalance in blood
Normal blood oxygen levels
oxygen levels
Living
Increases O2-carrying
ability of blood Reduces O2 levels in blood
Stimulus: Hypoxia due to
decreased RBC count, Training
decreased availability of
O2 to blood, or increased
tissue demands for O2
Enhanced erythropoietin Kidney (and liver to a smaller Duration of
increases RBC count extent) releases erythropoietin Protocol
Erythropoietin stimulates
red bone marrow
FIGURE 7.1 Hematologic effects to altitude exposure.

LIVE HIGH, TRAIN HIGH LIVE HIGH, TRAIN LOW LIVE HIGH, TRAIN HIGH / LOW
Living between Living between Living between

Living
6,840–8,050 ft 6,840–8,050 ft 6,840–8,050 ft
Train at low intensities

Training at or Training below between 6,840–8,050 ft,
Training
above 6,000 ft 4,100 ft and high intensity workouts
below 4,100 ft*
Duration of
~21–28 days ~21–28 days ~21-28 days
Protocol
TABLE 7.1 Different altitude training protocols.

*Living between 6,840–8,050 ft is optimal for hematological responses while not impairing recovery and
sleep. Moving high-intensity runs below 4,100 ft is also optimal because it allows you to preserve the ability to
effectively deliver oxygen to working muscles, maintaining the quality of higher-intensity sessions.

Is your ferritin at or above 35 ng/mL?
No Yes
Talk with your doctor about Do you have the capacity to

iron supplementation. add more training stress?
Is your iron improving? Yes
No Yes Can you afford to live at

altitude for 3–4 weeks?
Can you afford an

No Yes
altitude tent?
Live high (6,840–8,050 ft)

No Yes
for 21–28 days and focus
hard training below
4,100 ft during that time
Can you travel to your race Do you live above 5,600 ft?
one week in advance?
Aim for 10 hours a night

No Yes
No for 21-28 days.
If you live below 5,600 ft,

Consider traveling in the consider extending the
night before your event. minimum of 28 days of
exposure with a gradual ramp
up in nighttime altitude.
FIGURE 7.2 Are you a good candidate for altitude training?

Skin blood vessels dilate
Hypothalumus activates cooling HEAT EXPOSURE Body temperature drops
Sweat glands activate
Body temperature
Skin blood vessels constrict
Body temperature increases COLD EXPOSURE Hypothalamus activates warning
Skeletal muscles shiver
FIGURE 7.3 Physiological response to temperature change.

Diffuse solar
Solar band
radiation
Thermoregulation
Evaporation,
convection
Metabolic activity,
Infrared circulation & shivering
radiation Perspiration, vasodilatation,
exchange vasoconstriction
Reflected solar
FIGURE 7.4 Thermoregulation of the human body.

125
120
115 Plasma volume
Adaptation (% Day 1)
110 Heart rate
105 Exercise capacity
100 Thermal comfort
95 Skin temperature
90 Core temperature
85 Sweating rate
80
75
1 2 3 4 5 6 7 8 9 10 11 12 13 14
Days of heat acclimation
FIGURE 7.5 Time course of adaptations from heat acclimation. Adapted from Périard, Racinais, and Sawka 2015.

Heat Training
Self-paced
exercise
Heat acclimation Heat acclimation
Natural environment Artificial environment Constant work-
(outdoor/field training) (indoor/lab training) rate exercise
Passive
heating
Self-paced Constant work- Passive Controlled Controlled

exercise rate exercise heating hyperthermia intensity Controlled
hyperthermia
METHOD ACTIVITY EXAMPLE WORK RATE CONDITIONS DURATION Controlled

intensity
Self-paced Variable, or Variable outdoor, or indoor 40°C/
Football, or running 60–90 min
exercise self-selected 104°F, 40% relative humidity
Constant work- Cycling ergometer, 60% VO2 max Indoor 40°C/104°F, 40% relative
60–90 min
rate exercise or marching (185 W) or 6 km/h humidity, or variable outdoor
45–60 min, or
Passive Water immersion, or Water 40–42°C/ 104–107.6°F
N/A intermittent
heating sauna bathing or sauna 70–90°C/158–194°F
for 30 min
Resting and/or
Controlled exercising to maintain 40°C/104°F,
Variable 60–90 min
hyperthermia core temperature 40% relative humidity
at 38.5°C
Controlled 65% VO2 max heart 40°C/104°F,

Cycle ergometer 60–90 min
intensity rate (145 bpm) 40% relative humidity
FIGURE 7.6 Different heat acclimation methods. Adapted from Daanen, Racinais, and Périard 2017.

Dry Sauna Hot water immersion Climatic Overdressing
chamber
Wet Sauna
PASSIVE HEATING ACTIVE HEATING
FIGURE 7.7 Hierarchy of heat acclimation protocols.

Are you racing in the heat?
No Yes
Are you scared Do you have access

about summer? to a dry sauna?
No Yes No Yes
Get hot, 7 days
for ~30 min post
exercise. Maintain
1 x 30 min session
Are you trying How about a hot tub?
every 3rd day.
to get fit?
Get hot, 7 days

No Yes
No Yes for 60–90 min
postexercise.
What about a wet sauna?

Stay cool, get fit.
Get hot, 7 days

postexercise.
What about extra layers of clothes?
Get hot, 7 days

postexercise.
FIGURE 7.8 How to choose the right heat acclimation protocol.

MON TUES WEDS THURS FRI SAT SUN
5 6 7 8 9 10 11
Sauna after Sauna after Sauna after Sauna after Sauna after Sauna after Sauna after
exercise for exercise for exercise for exercise for exercise for exercise for exercise for
15 min 15 min 15–30 min 15–30 min 30 min 30 min 30 min
12 13 14 15 16 17 18
Sauna after Sauna after Sauna after Sauna after

exercise for exercise for exercise for exercise for
30 min 30 min 30 min 15–30 min
19 20 21 22 23 24 25
Sauna after Race Day

exercise for
15–30 min
FIGURE 7.9 An example of a heat acclimation protocol using a sauna.

MON TUES WEDS THURS FRI SAT SUN
5 6 7 8 9 10 11
6 weeks Sauna after Sauna after Sauna after Sauna after Sauna after
before race exercise for exercise for exercise for exercise for exercise for
20–30 min 20–30 min 20–30 min 20–30 min 20–30 min
12 13 14 15 16 17 18
5 weeks Sauna after Sauna after Sauna after Sauna after Sauna after Sauna after
exercise for exercise for exercise for exercise for exercise for exercise for
before race 20–30 min 20–30 min 20–30 min 20–30 min 20–30 min 20–30 min
2-4 weeks
before race 2 sauna sessions per week
9 10 11 12 13 14 15
Sauna after Sauna after Sauna after Sauna after Sauna after Sauna after
exercise for exercise for exercise for exercise for exercise for exercise for
20–30 min 20–30 min 20–30 min 20–30 min 20–30 min 20–30 min
9 10 11 12 13 14 15
Sauna after Sauna after Sauna after Race Day

exercise for exercise for exercise for
20–30 min 15–20 min 15–20 min
FIGURE 7.10 Two-phase sauna acclimation protocol.

Core body temp
Cortisol
Melatonin SLEEP PERIOD

8–10 hours
Noon Bedtime Wake up
FIGURE 8.1 How core body temperature, cortisol, and melatonin fluctuate throughout the day.

FIGURE 8.2 Effects of
Decreased RED-S. Adapted from
endurance Mountjoy et al. 2018.
performance
Decreased
muscle Increased
strength injury risk
Decreased Decreased
glycogen training
stores response
RED-S
Impaired
Depression
judgement
Irritability Decreased
coordination
Decreased
concentration

GROUP A
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in specific situations in provide a convenient source of research
Sports confectionery
sport using evidence- nutrients when it is impractical be consid
based protocols to consume everyday foods Sports bar provision
Electrolyte supplement athletes u
research
Isolated protein supplement
case-man
Mixed macronutrient monitorin
supplement (bar, powder,
liquid meal)
Medical supplements Iron supplement

Supplements used to prevent Calcium supplement
or treat clinical issues including
Multivitamin supplement
diagnosed nutrient
deficiencies. Best used with Vitamin D supplement
advice from an appropriate Probiotics
medical/nutrition practitioner
Performance supplements Caffeine

Supplements/ingredients that can B-alanine
support or achieve an enhance-
Bicarbonate
ment of sports performance
Beetroot juice/nitrate
Best used with an individualized Creatine
and event-specific protocol,
Glycerol
with the advice of appropriate
sports science/nutrition
practitioner
TABLE 8.1 Various supplements and evidence. Adapted from "Supplements." Sport Australia. www.ais.gov.au/
nutrition/supplements accessed September 2020.

GROUP B
OVERVIEW OF
SUBCATEGORIES EXAMPLES
CATEGORY
Evidence Level: Food polyphenols Cherries, berries,

Deserving of further Food compounds which may have bioactivity and black currants
research and could including antioxidant and anti-inflammatory Quercitin, ECGC,
be considered for properties epicatechins,
provision to May be consumed in food forms or as isolated and others
athletes under a chemicals
research protocol or
case-managed
Other Collagen support products
monitoring situation
Compounds which attract interest for potential Carnitine
benefits to body metabolism and function HMB
Ketone supplements
Fish oils
Phosphate
Curcumin
Sick pack Zinc lozenges and

Multi-supplement approach to address an issue Vitamin C
of health or well-being
Best used with advice from an appropriate
medical/nutrition practitioner
Amino acids BCAA/Leucine

Constituents of protein which may have Tyrosine
effects when taken in isolation, or may be
consumed individually by the athlete to
fortify an existing food/supplement that is
lacking in this amino acid
Antioxidants Vitamin C and E

Compounds often found in foods which protect N-acetyl cysteine
against oxidation or reactions with free-radical
chemicals
May be consumed in food forms or as isolated
chemicals
TABLE 8.1 Various supplements and evidence. Adapted from "Supplements." Sport Australia. www.ais.gov.au/
nutrition/supplements accessed September 2020.

TYPICAL TOTAL
INTERVAL TIME AT TYPICAL FREQUENCY
RPE TIME INTENSITY WORK : REST WORKOUT PER WEEK
RecoveryRun Beginner
4 to 5 NA 20–60 min NA 40–min RR 2–3
(RR)
EnduranceRun 30 min– Intermediate

5 to 6 NA NA 2–hr ER 2–6
(ER) 6+ hours
2–hr ER with 2 x 30 min Advanced

SteadyStateRun 30 min–
7 to 8 20–60 min 5 to 8:1 SSR, 5–min recovery 2–4
(SSR) 2 hours
between intervals
2–hr ER with 3 x 12 min Pro

TempoRun
8 to 9 8–20 min 30–75 min 2:1 TR, 6–min recovery 2–3
(TR)
between intervals
90–min ER with 6 x 3
RunningIntervals
9 to 10 1–3 min 12–24 min 1:1 min RI, 3–min recovery 2–3
(RI)
between intervals
TABLE 9.1 The five critical workouts.
3 x 12 minutes hard with

6 minutes recovery
chemicals
May be consumed in food forms or as isolated
chemicals
TOTAL TIME
RUNNER EXPERIENCE WORKOUT STRUCTURE RPE
AT INTENSITY
Beginner 1 x 40 minutes hard 7 to 8 40 min

2–3

2–6 Intermediate 7 to 8 50 min
4 minutes recovery

Advanced 7 to 8 60 min
2–4 4 minutes recovery

Pro 7 to 8 90 min
4 minutes recovery
2–3
TABLE 9.2 SteadyStateRun examples.
2–3

3 minutes
TRAINING ESSENTIALS FOR ULTRARUNNING: recovery
SECOND EDITION 53
TOTAL TIME
RUNNER EXPERIENCE WORKOUT STRUCTURE RPE AT INTENSITY
3 x 12 minutes hard with Beginner

Beginner 8 to 9 36 min
6 minutes recovery

Intermediate 8 to 9 48 min Intermediate
6 minutes recovery
4 x 15 minutes hard with Advanced

Advanced 8 to 9 60 min
7 minutes recovery
5 x 15 minutes hard with Pro

Pro 8 to 9 75 min
7 minutes recovery
TABLE 9.3 TempoRun examples.

TOTAL TIME
RUNNER EXPERIENCE WORKOUT STRUCTURE RPE AT INTENSITY

36 min Beginner 9 to 10 12 min
3 minutes recovery

48 min Intermediate 9 to 10 15 min
3 minutes recovery

60 min Advanced 9 to 10 18 min
3 minutes recovery

5 min Pro 9 to 10 20 min
4 minutes recovery
TABLE 9.4 RunningIntervals examples.

100 FIGURE 9.1 Oxygen
90 consumption response
80
from traditional, evenly
Oxygen consumption
70
paced intervals (TRAD)
(% VO2 peak)
60
and peak and fade in-
50
40 tervals. Adapted from
30 Peak and fade Rønnestad et al. 2019.
20 TRAD
10
0
0–0.5 0.5–1.0 1.0–1.5 1.5–2.0 2.0–2.5 2.5–3.0 3.5–4.0 4.0–4.5 4.5–5.0
Time (min)
Peak and fade

96 TRAD
94
92
Oxygen consumption
90
(% VO2 peak)
88
86
84
82
80
78
0–2 min 2–3 min 3–5 min
Time (min)

Racing
Ultramarathon Zone Maybe if you are an elite
Intensity
% VO2 max 50 60 70 75 80 85 90
Traditional
Workouts RecoveryRun EnduranceRun SteadyStateRun TempoRun RunningIntervals speed workouts
(e.g., 6 x 200 m)
Plasma volume
Mitochondrial
enzyme activity
Lactate threshold
Capillarization
Conversion of Type IIB

muscle fibers to Type IIA
Stroke volume and

Adaptation
cardiac output
VO 2 max
Lactate tolerance/
anaerobic capacity
ATP/PCr stores
Muscle glycogen
storage
Neuromuscular
power
TABLE 9.5 Physiological effects of different workouts.

Warm-up: Workout: Cooldown/
15–30 min 6 x 3 min EnduranceRun
RunningIntervals,
3 min recovery
2 HOURS TOTAL
FIGURE 9.2 The right structure for warm-up, workout, and cooldown.

MON TUES WED THURS FRI SAT SUN
5 6 7 8 9 10 11
15 min warm-up, 45 min 15 min warm-up,

60 min 60 min
Rest Day 5 x 3 min RI, RecoveryRun 30 min TempoRun, Rest Day
EnduranceRun EnduranceRun
3 min RBI, 15 min cooldown
15 min cooldown
RBI= REST BETWEEN INTERVALS
FIGURE 10.1 Example of mixed-intensity periodization: a way of organizing training where an athlete does
workouts at a few or several different intensities during the week.
January February March April May June

5 6 7 8 9 10 11
15 min warm-up, 15 min warm-up,

45 min 60 min 60 min
Rest Day 5 x 3 min RI, 5 x 3 min RI, Rest Day
RecoveryRun EnduranceRun EnduranceRun
3 min RBI, 3 min RBI,
15 min cooldown 15 min cooldown
FIGURE 10.2 Example of block intensity periodization plan: a way of organizing training where an athlete does
workouts at similar intensities during the week.
June

MONTH January February March April May June
Western States Training Camp
Western States 100

Rocky Raccoon 100
Lake Sonoma 50
Silver State 50
RACE NAME
RACE PRIORITY A B B A
PHASE GOAL Short round of RIs Fitness build, 4 x 15 T SSR and EnduranceRuns
RECOVERY
ENDURANCE
STEADYSTATERUN
TEMPORUN
RUNNINGINTERVALS
TAPER
NOTES Develop initial Pick training Use Silver Highest Race Sauna
nutrition back up State as a volume, nutrition protocol
strategies quickly after training lowest strategies
Lake Sonoma race intensity during all
long runs
FIGURE 10.3 An example of a Long-Range Plan.
Strength of Evidence/Effect
Potentially decisive if you have one isolated

competition . . . and everything else is done right
June
Lactate threshold time course
VO2 max time course
Efficiency
No plateau in efficiency
A after 4 years
SSR and EnduranceRuns
Plateau in VO2
max after 1 year
Plateau in lactate
IMPROVEMENT
threshold after 3
to 4 years
Race Sauna
nutrition protocol
strategies
during all
long runs 0.5 1 2 3 4
YEARS OF SPORT-SPECIFIC TRAINING
FIGURE 10.4 Time course for training adaptation. Adapted from Seiler 2006.
trength of Evidence/Effect
y decisive if you have one isolated

. and everything else is done right

Strength of Evidence/Effect
Potentially decisive if you have one isolated

TAPER competition . . . and everything else is done right
RACE/PACE
Potentially decisive if
TRAINING everything else is done right
TRAINING STIMULTI Potentially important effects, but

ENHANCEMENT
(i.e., altitude, heat, energy availability)
individual and condition specfic
SPORTS-SPECIFIC AND Not established,

MICRO-PERIODIZATION SCHEMES but likely modest
Unclear, but
GENERAL PERIODIZATION DETAILS (ANNUAL) likely overrated
Training VOL, HIT and Well-established

TRAINING INTENSITY DISTRIBUTION (TID)
overall TID likely have
interactive effects
HIGH INTENSITY TRAINING (HIT)
TOTAL FREQUENCY/VOLUME OF TRAINING (VOL)
FIGURE 10.5 Hierarchy of Endurance Training Needs. Source: Seiler and Sjusren 2004.

Evidence/Effect
ou have one isolated TAPER

ing else is done right
TRAINING Heat, altitude, energy,
STIMULI
ENHANCEMENT strength/cross training
Potentially decisive if
ing else is done right
TERRAIN-SPECIFIC
TRAINING
mportant effects, but

and condition specfic TRAINING THE GUT
Not established, LONG- AND SHORT- RANGE PLANNING

but likely modest
HIGH-INTENSITY TRAINING
Unclear, but
likely overrated
BUILDING A TEAM
Well-established DEVELOPED MENTAL SKILLS
ADEQUATE AND PERIODIZED NUTRITION
ADEQUATE REST
TOTAL VOLUME OF WORKLOAD
FIGURE 10.6 Koop’s hierarchy of ultramarathon training needs.

Are you at least 2 months out from your event?
No Yes
Focus on rest, Do you have enough

recovery, and corrective No rest and recovery in
exercises (if needed). your current program?
Do you have time in

No your schedule to add Yes
strength training?
Do you have knowledge on how to

No lift properly or do you have access Yes
to someone who can help?
Will the gains you are looking for by

No incorporating strength training Yes
be greater than those you could
achieve by resting or running more?
Yes
You are a good candidate

for strength training.
FIGURE 11.1 Are you a good candidate for strength training?
Early 1–5 1–5 90+ sec 3x week

5 6 7 8 9 10 11
15 min warm-up, 15 min warm-up,

45 min 60 min 60 min
Rest Day 5 x 3 min RI, 5 x 3 min RI, Rest Day
RecoveryRun EnduranceRun EnduranceRun
3 min RBI, 3 min RBI,
15 min cooldown 15 min cooldown
Strength Day A Strength Day B
FIGURE 11.2 Example training week with two scheduled strength-training workouts.

PART OF TRAINING SETS REPS REST FREQUENCY
Early 1–5 1–5 90+ sec 3x week
Mid 3 8–12 45–60 sec 2–3x week
Late 2–3 10–15 or time-based As needed 1–2x week
TABLE 11.1 Overview of strength-training programming.

5 6 7 8 9 10 11
1:30 EnduranceRun 1:30 EnduranceRun 1:30 EnduranceRun

with 5 x 3 min with 5 x 3 min with 5 x 3 min
Rest Day 1:00 RecoveryRun 1:00 RecoveryRun 2:00 EnduranceRun
week RunningIntervals, RunningIntervals, RunningIntervals,
3 min recovery 3 min recovery 3 min recovery
between intervals between intervals between intervals
week 12 13 14 15 16 17 18
1:30 EnduranceRun 1:30 EnduranceRun

with 5 x 3 min with 4 x 3 min
Rest Day 1:00 RecoveryRun 1:00 RecoveryRun RunningIntervals, 1:00 EnduranceRun 2:00 EnduranceRun
RunningIntervals,
3 min recovery 3 min recovery
between intervals between intervals
19 20 21 22 23 24 25
1:30 EnduranceRun
with 4 x 3 min
Rest Day 1:00 RecoveryRun RunningIntervals, 0:45 RecoveryRun 0:45 RecoveryRun 1:00 RecoveryRun 1:00 RecoveryRun
3 min recovery
between intervals
FIGURE 12.1 A RunningIntervals phase where the hardest workouts are the first four.

A MON TUES WED THURS FRI SAT SUN
5 6 7 8 9 10 11

SteadyStateRun, SteadyStateRun, SteadyStateRun,
12 13 14 15 16 17 18

with 2 x 30 min with 2 x 20 min 2:00 EnduranceRun
Rest Day 1:00 RecoveryRun 1:00 RecoveryRun with 2 x 20 min 3:30 EnduranceRun
SteadyStateRun, SteadyStateRun,
5 min recovery 5 min recovery SteadyStateRun
19 20 21 22 23 24 25

with 2 x 20 min with 1 x 30 min 1:30 EnduranceRun
Rest Day 1:00 RecoveryRun 1:00 RecoveryRun with 1 x 30 min 4:00 EnduranceRun
SteadyStateRun, SteadyStateRun,
5 min recovery 5 min recovery SteadyStateRun
26 27 28 29 30 31 1
2:00 EnduranceRun
with 2 x 30 min
Rest Day 1:00 RecoveryRun 1:00 RecoveryRun 1:00 RecoveryRun 1:00 RecoveryRun 3:00 EnduranceRun
SteadyStateRun,
5 min recovery
between intervals
B MON TUES WED THURS FRI SAT SUN

5 6 7 8 9 10 11

RunningIntervals, RunningIntervals, RunningIntervals,
12 13 14 15 16 17 18

Rest Day 1:00 RecoveryRun 1:00 RecoveryRun 1:00 RecoveryRun 2:00 EnduranceRun
RunningIntervals, RunningIntervals,
3 min recovery 3 min recovery
19 20 21 22 23 24 25
1:30 EnduranceRun
with 4 x 3 min
Rest Day 1:00 RecoveryRun 0:45 RecoveryRun 0:45 RecoveryRun 1:00 RecoveryRun 1:00 RecoveryRun
RunningIntervals,
3 min recovery
between intervals
FIGURE 12.2 (A) A typical SteadyStateRun phase; (B) a typical RunningInterval phase. Note that the Steady-
StateRun phase is longer and includes less recovery between the workouts than the RunningInterval phase.

5 6 7 8 9 10 11
1:30 EnduranceRun 1:30 EnduranceRun 1:30 EnduranceRun 1:30 EnduranceRun

with 3 x 10 min with 3 x 8 min with 3 x 10 min with 3 x 8 min
Rest Day 1:00 RecoveryRun 1:00 RecoveryRun
TempoRun, 5 min TempoRun, 4 min TempoRun, 5 min TempoRun, 4 min
recovery between recovery between recovery between recovery between
intervals intervals intervals intervals
12 13 14 15 16 17 18

TempoRun, 5 min TempoRun, 4 min TempoRun, 4 min
recovery between recovery between recovery between
intervals intervals intervals
19 20 21 22 23 24 25

Rest Day 1:00 RecoveryRun 1:00 RecoveryRun 1:00 RecoveryRun
26 27 28 29 30 31 1

Rest Day 1:00 RecoveryRun 1:00 RecoveryRun 1:00 RecoveryRun 2:00 EnduranceRun
TempoRun, 6 min TempoRun, 5 min
recovery between recovery between
intervals intervals
FIGURE 12.3 A back-to-back-style training plan. There is one additional hard workout, as compared to Figure
12.4. Even in this example, the hardest workouts are still early in the phase.

5 6 7 8 9 10 11

12 13 14 15 16 17 18

19 20 21 22 23 24 25

26 27 28 29 30 31 1

Rest Day 1:00 RecoveryRun 1:00 RecoveryRun 1:00 RecoveryRun 1:00 RecoveryRun
TempoRun, 6 min TempoRun, 5 min
recovery between recovery between
intervals intervals
FIGURE 12.4 A non-back-to-back-style training example. There are only nine hard workouts, as compared to
the ten in the back-to-back style.

FIGURE 12.5 How fitness
(green line) is affected
over time from the appli-
Training cations of training stress
and recovery.
Improvement
Adaptation
Performance
decline
Insufficient
recovery
Recovery
phase
Performance
Time

Do you need a recovery phase?
Has performance declined

Recovery Phase Yes by 3–8% for 2 out of No
the last 3 workouts?
Have you been feeling

Yes “flat” or “slow” for 3
days in a row?
If HRV, sleep, or
other factors
No indicate fatigue,
move close to “Yes”
Yes Have you been training

hard for > 6 weeks?
No
Keep Training
FIGURE 12.6 Flowchart for determining whether it is time to incorporate a recovery phase.

100 Linear taper
90 Exponential taper (slow decay)
80 Exponential taper (fast decay)
70 Step taper (i.e., reduced training)
60
50
40
30
20
10
0
1 2 3 4 5 6 7 8 9 10 11 12 13 14
Days of taper
FIGURE 12.7 Schematic representation of the different types of tapers. Adapted from Mujika and Padilla 2003.

FIGURE 13.1 (A) Fat and A Fat Carbohydrate
(g/min) (g/min)
carbohydrate oxidation RecoveryRun EnduranceRun SSR TR RI
0.6 4.0
expressed in g/min. (B) Fat
3.5
Fat and carbohydrate 0.5 Carbohydrat
3.0
oxidation represented as
0.4 2.5
a percent of total energy
expenditure (EE). 0.3 2.0
Carbohydrate
(g/min) 1.5
RI
0.2
4.0 1.0
Fat
3.5 0.1 0.5
Carbohydrate
3.0 0.0 0.0
2.5 30 40 50 60 70 80 90
2.0 % VO2 max
1.5 Fat Carbohydrate

B
1.0 (% EE) (% EE)
RecoveryRun EnduranceRun SSR TR RI
0.5 100 100
0.0 90 90
80 80
70 70
60 60
Carbohydrate 50 50
(% EE) 40 40
RI 30 30
100
20 20
90
10 10
80
0 0
70
30 40 50 60 70 80 90
60
50 % VO2 max
40
30
20
10
0
Mechanical Digestion
Chemical Digestion
Mechanical Digestion
FIGURE 13.2 The WUT
diagram helps you monitor
your daily hydration status and
W U
the likelihood of dehydration.
A change in two of the three
areas—weight (W), urine color
(U), and thirst (T)—indicates
Very
Likely that you are likely dehydrated.
A change in all three indicates
Likely Likely
that you are very likely to be
dehydrated. Adapted from
Cheuvront and Sawka 2005.
70 kg runner with a 2,000-calorie glycogen tank

Mechanical Digestion FIGURE 13.3 How and
Chemical Digestion where digestion takes
place.
MOUTH
Saliva enzymes
Chewing
STOMACH
Gastric juices and enzymes
Churning
INTESTINES
Absorption across intestinal

walls into bloodstream
Weigh yourself nude right before a run.

RUNNER ASSUMPTIONS 70 kg runner with a 2,000-calorie glycogen tank
INTENSITY ASSUMPTIONS 65% VO2 max, 50/50 carbohydrate/fat use
CALORIE NEEDS 700 cal/hr total, 350 cal/hr carbohydrate
REPLACEMENT
No replacement 150 cal/hr 250 cal/hr
SCENARIO
5.7 hours 10 hours 20 hours
FIGURE 13.4 How long can you run with reasonable assumptions about intensity and caloric replacement?
TRAINING ESSENTIALS FOR ULTRARUNNING: SECONDOsmo Active Hydration: 520 mg Na/liter

EDITION 78
1 Weigh yourself nude right before a run.
2 Go do a one-hour run at EnduranceRun intensity.
3 After the run, strip down, wipe down any sweat, and weigh yourself nude again.
Subtract your end weight from your beginning weight. Convert the weight to ounces (one
4
pound equals 16 ounces). This is your hourly sweat rate in those specific conditions.
Aim to replace ~95–98% (not 100%) of those fluids during a race for those conditions. Why not 100%?
Because in an ultra, weight loss from water stored in fat and carbohydrate are significant and does not
5 need to be replaced. We don’t quite know exactly how much fluid needs to be replaced, we just know
it’s not 100% as some of the fluid loss stems from metabolic processes not related to hydration status.
Replacing 100% of the sweat loss in an ultra can lead to hyponatremia, or low blood sodium.
6 Repeat the test in different conditions. I recommend using steps of 10 degrees Fahrenheit.
FIGURE 13.5 The Sweat Test.
Upwards of 90 g/hr (2:1 glucose to fructose) although such a high level likely unnecessary
Osmo Active Hydration: 520 mg Na/liter
Scratch Labs Hydration: 760 mg Na/liter

10
Clif Bar Hydration:
9
500 mg Na/liter
Percentage of athletes
8
7
6
5
4
hy not 100%?
3
t and does not
e just know 2
dration status. 1
m. 0
460 920 1380
mg Na per liter
FIGURE 13.6 Typical sweat sodium concentrations. Adapted from Baker 2017.
ely unnecessary 30–50 g/hr

COSTA ET AL. 2019
CARBOHYDRATE
RECOMMENDATIONS
Upwards of 90 g/hr (2:1 glucose to fructose) although such a high level likely unnecessary
FLUID Provided sufficient fluids/volumes are available, "drink to thirst,” “ad libitum"
RECOMMENDATIONS
SODIUM Avoid excessive sodium supplementation during running. Consume sodium based on food
RECOMMENDATIONS cravings. Do not use highly visible salt losses as a signal for increasing sodium intake.
Use trial and error with foods/fluid quality/quantity to determine what is optimal. Try to
simulate race day (and thus know what foods are available at race) by eating similar
foods/fluids and in similar quantities in training that you will use in race.
Use "B" or "C" races to determine how other contributing factors (travel, weather, pacing,
OTHER competition, stress, changes in normal food availability) influence optimal nutritional
RECOMMENDATIONS strategy.
Consume slightly more early (first 2 hrs) as GI symptoms tend to develop later.
In longer (greater than 8 hrs) races, avoid excess protein, fat, fiber, or FODMAP-heavy
foods; can mouth rinse with carbohydrate beverage in longer events when consuming
enough becomes an issue.
TILLER ET AL. 2019
likely unnecessary CARBOHYDRATE

RECOMMENDATIONS
30–50 g/hr
FLUID 450–750 ml/hr (by drinking every 20 min), greater in hot and humid conditions
RECOMMENDATIONS
um based on food SODIUM > 575 mg/L

odium intake. RECOMMENDATIONS
is optimal. Try to In training: Individualized, periodized, food-first approach. Moderate-to-high carbohydrate

eating similar diet (~ 60% of energy intake, 5–8 g/kg/d) to limit chronic glycogen depletion.
.
Limit carbohydrate before occasional easy sessions and/or moderating daily carbohydrate
, weather, pacing, intake, which may enhance fat oxidative capacity. This may compromise high-intensity
mal nutritional efforts. Also, if doing this, implement with sufficient time to permit adaptations that
OTHER
RECOMMENDATIONS enhance fat oxidative capacity. Protein intakes of ~ 1.6 g/kg/d up to 2.5 g/kg/d may be
p later. warranted during demanding training.
ODMAP-heavy In racing: 5–10 g/hr of protein. Eat (carbohydrate and protein) from variety of sources,
hen consuming more savory foods in longer races. Use progressive gut training and/or low-FODMAP diets
to minimize GI distress. Ketogenic diets and/or ketone esters to improve ultramarathon
performance are not currently evidence based, but further research needed. Strategically
use caffeine in latter stages, particularly with sleep deprivation.
Up to 90 g/hr while
TABLE 13.1 Nutrition recommendations forexercising (ultra in
ultrarunning specific), 6–10literature.
scientific g/kg/d (for endurance athletes, not
ultra specific)
ACSM (AMERICAN COLLEGE OF SPORTS MEDICINE) POSITION STATEMENT 2016
CARBOHYDRATE Up to 90 g/hr while exercising (ultra specific), 6–10 g/kg/d (for endurance athletes, not
RECOMMENDATIONS ultra specific)
Drink 5–10 ml/kg in the 2-4 hrs before exercise (pale yellow urine color). Drink enough
FLUID
RECOMMENDATIONS during to limit day’s weight loss to < 2% of body weight. Drink 1.25–1.5 L for every kg of
weight lost after; none of these are specific for ultra-endurance.
SODIUM Keep blood sodium above 135 mmol/L; doesn't say how to achieve it, nor is it ultra specific
RECOMMENDATIONS
OTHER Nitrates improve exercise tolerance, economy, and performance in at least non-elite
RECOMMENDATIONS athletes.
TABLE 13.1 Nutrition recommendations for ultrarunning in scientific literature.
1.5-2.0 g/kg 1.0-1.5 g/kg 0.5-1.0 g/kg 0.25-0.5 g/kg

INVENTORY FLUID CALORIES SODIUM
athletes, not 1 BoBo Bar

HOUR 1 16 oz water 330 cal 95 mg Na
(peanut butter)
1 GU 16 oz Skratch
rink enough HOUR 2 180 cal 440 mg Na
(vanilla bean) Hydration
r every kg of
1 Clif Bar 16 oz Skratch
HOUR 3 340 cal 560 mg Na
(blueberry crisp) Hydration
it ultra specific
1 Clif Shot 16 oz Skratch
HOUR 4 180 cal 475 mg Na
(razz) Hydration
t non-elite
TOTAL 64 oz 1030 cal 1570 mg Na
200-300 cal/hour 600-800 mg/

TARGET 16-32 oz / hour
(MINUS FIRST HOUR) 32oz fluid
GRADE A B C D F A B C D F A B C D F
Overall Grade A
FIGURE 13.7 A nutrition report card.
25-0.5 g/kg
BODY 3-4 HOURS PRIOR 2-3 HOURS PRIOR 1-2 HOURS PRIOR 0-60 MINUTES PRIOR
WEIGHT
(KG) 1.5-2.0 g/kg 1.0-1.5 g/kg 0.5-1.0 g/kg 0.25-0.5 g/kg
55 (121 lb.) 83-110 55-83 28-55 14-28
60 (132 lb.) 90-120 60-90 30-60 15-30
65 (143 lb.) 98-130 65-98 33-65 16-33
70 (154 lb.) 105-140 70-105 35-70 18-35
75 (165 lb.) 113-150 75-113 38-75 19-38
80 (176 lb.) 120-160 80-120 40-80 20-40
85 (187 lb.) 128-170 85-128 43-85 21-43
TABLE 13.2 Carbohydrate recommendations prior to exercise.
-RING FOODS
OUTER
Very low-carb
TRAINING ESSENTIALS FOR ULTRARUNNING: FOO EDITIONC
OND-RINGSECOND 84
SEC DS
an
s
tal
ew
s
oup
Ba
Cash
Y
L’S-E E FOOD
t
nu
nan
UL
e
Mixed
a
B
S
FIGURE 13.8
Runs of <2 hours with or Runs of 2–3 hours with
When a recovery
without intensity intensity or runs >3 hours
0.25-0.5 g/kg drink is useful.
14-28
15-30 Fluid replacement equal to 1.5 Fluid replacement equal to 1.5

times the weight lost coupled times the weight lost coupled
16-33 with 500 mg sodium/liter with 500 mg sodium/liter
18-35
19-38
Recovery beverage Recovery beverage if
20-40 not necessary meal cannot be consumed
within 2 hours
21-43

Very low-carbohydrate ketogenic diet <50g carbohydrate/day
-RING FOODS
OUTER
Very low-carbo
C
OND-RING FOODS
SEC
an
s
tal
ew
s Low-carbohydr
oup
Ba
Cash
Y
nu
t L’S-E E FOOD
nan
UL
e
Vanilla gel:
Mixed
a
B
S
engineered food that is sweet
High-carbohydr
Koop’s bacon & egg rice ball:
real food that is savory and salty Consensus from
Or
C ho
co
eo
ok gy
co
ec i es Ener Off Target

la
t
hip Turkey sandwich, yogurt, potatoes

co o
ki es er
Oth
FIGURE 14.1 A sample bull’s-eye nutrition strategy.
Low-carbohydrate high-fat Increased fat oxidation, Inability to train and race at higher
or Ketogenic (defined by less sparing
TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND endogenous
EDITION intensities 86
than 50g CHO/day) glucose
Less efficient at transporting
Lower need for exogenous carbohydrates across gut membrane
carbohydrates during
activity Increase risk of bone-stress injuries
from hormonal changes affecting
DIETARY STRATEGY CARBOHYDRATE CONTENT
Very low-carbohydrate ketogenic diet <50g carbohydrate/day
Low-carbohydrate diet 15–30% of calories from carbohydrate
High-carbohydrate diet 60–65% of calories from carbohydrate
Consensus from International Society of Sports Nutrition 60% of calories from carbohydrate
TABLE 14.1 Carbohydrate content of different dietary strategies. Adapted from Burke 2020; Tiller et al. 2019;
Wylie-Rosette 2016.
and race at higher
transporting
cross gut membrane
bone-stress injuries
changes affecting
g
ces of food,
s and vegetables
DIETARY STRATEGY ADVANTAGES DISADVANTAGES
Low-carbohydrate high-fat Increased fat oxidation, Inability to train and race at higher
Two-a-day
or Ketogenic (defined by less sparing endogenous intensities
than 50g CHO/day) glucose
Less efficient at transporting
Lower need for exogenous carbohydrates across gut membrane
carbohydrates during Fasted run
activity Increase risk of bone-stress injuries
from hormonal changes affecting
Decreased body fat bone remodeling
percentage
Restricted sources of food,
specifically fruits and vegetables
Can lead to low energy availability
High-carbohydrate low-fat Consistently high training Possible overreliance on

quality carbohydrate as a fuel source
Trains the gut to facilitate

more glucose absorption
Periodized carbohydrates Matches training intensity/ Logistically difficult to implement

duration to substrate needs
Enhanced fat oxidation due to

cellular changes in the muscle
No diminished training quality
TABLE 14.2 Advantages and disadvantages of dietary strategies to manipulate substrate utilization. Adapted
from Burke 2020; Tiller et al. 2019; Wylie-Rosette 2016.

TRAINING
STEP 1 STEP 2 STEP 3 STEP 4
STRATEGY
n and race at higher

Two-a-day Running interval Restrict carbohydrate Second session of Refuel with
session immediately post run 1.5–2-hour EnduranceRun carbohydrate
t transporting performed without fuel post run
across gut membrane
Fasted run Overnight fast EnduranceRun of Refuel with
bone-stress injuries 1.5–2-hour upon waking. carbohydrate
changes affecting Performed without fuel post run
g
ces of food, TABLE 14.3 Training strategies to enhance fat oxidation.

ts and vegetables
energy availability
liance on
s a fuel source
ficult to implement
Low Normal High

FIGURE 14.2 Effects of RED-S.
Decreased Adapted from Mountjoy et al.
endurance 2018.
performance
Decreased
Low
muscle Increased
injury risk
strength
Normal
High
Decreased Decreased
glycogen training
stores response
RED-S
Impaired
Depression
judgement
Irritability Decreased
coordination
Decreased
concentration

Natremic States
Low Normal High
Hyponatremic Normonatremic Hypernatremic
Dehydrated Dehydrated and Dehydrated and Dehydrated and

Low
hyponatremic normonatremic hypernatremic

Hydration State
Normal
Euhydrated Euhydrated and Euhydrated and Euhydrated and

Overhydrated and Overhydrated and Overhydrated and

High
Overhydrated
TABLE 14.4 How hydration and natremic states converge.

Mental Skills Training Interventions
Total physiological
capacity
Improvement in
Physiological utilized physiological
Capacity utilized capacity
Improved
mental skills
Mental skills
FIGURE 15.1 How improved mental skills can help you utilize more of your total physiological capacity.

Maximum tolerable exertion
FINISH
Perceived exertion
Mental forecast from evaluation point

Take evaluation, to end of task. The maxium tolerable
make forecast. exertion will be exceeded in this case.
Start of task End of task
FIGURE 15.2 Schematic of the perceived end point interaction.

FINISH
Perceived exertion
Adjust pace to reduce the rise

of rate of perceived exertion.
FIGURE 15.3 How an athlete adjusts pacing due to perceived end point interactions.

FINISH
Perceived exertion
Mental forecast from evaluation

point to end of task.
Take evaluation,
make forecast. In this case, the athlete perceives that her perceived exertion
will exceed the maxium tolerable amount. However, the
forecast is taken very early relative to the remainder of the task.
FIGURE 15.4 How an athlete can go awry with an early perceived end point interaction forecast.

FINISH
Perceived exertion
Stay in the moment with

constant evaluations.
FIGURE 15.5 How staying in the moment avoids inaccurate forecasting.

THINGS TO BE MINDFUL OF THINGS THAT WILL DISTRACT YOU
Rate of perceived exertion Looking at the pace on your watch
Internal confidence Where you are compared to others
Taking things one mile at a time Calculating the distance to the next aid station
TABLE 15.1 An example inventory of attentional cues to be mindful of and what thoughts can be distractive.

Keep pushing
Run your own
Maximize eff
At home, imagery During training, At home, imagery During training,
of training situations imagery of simple of complex race imagery of complex Pole-strike ef
race situations situations race situations
Effort of intervals, Running up a climb Solving puking, blisters, and Solving puking, blisters, and
running smooth, etc. falling behind your pace falling behind your pace
FIGURE 15.6 Sequence of imagery exercises.

IDENTIFY WHAT YOU WANT TO ACHIEVE MATCH SELF-TALK
Keep pushing when the race gets hard “You’ve trained hard enough,” “You’ve got this”
Run your own race “Relax, focus on your effort”
Maximize effort during a training session “Keep pushing, almost there”
Pole-strike effectively “Plant your pole firmly, follow all the way through”
TABLE 15.2 Matching self-talk strategies to what you want to achieve.

THINGS I DO CONSISTENTLY
1 Build Trails Coach Athletes Mentor Coaches Train/Run
FIGURE 15.7 Step one in finding your why.

THINGS I DO CONSISTENTLY
1 Build Trails Coach Athletes Mentor Coaches Train/Run
After I do maintenance When I work with When I mentor coaches, I am a better person
on a trail, it’s in better athletes, I get to they are better, which in after I run. I am a bit
2
shape. If I build a new trail, see them improve. turn benefits their athletes. healthier and fitter and
the entire network is better. can do my job better.
THE COMMON THEME IS IMPROVEMENT OR BETTERMENT
FIGURE 15.8 Step two in finding your why.

Start here
Associative and dissociative focus
Mindfulness
Imagery
Self-talk
FIGURE 15.9 Where to start and how to incorporate mental skills.

FIGURE 16.1 A goal where the challenge
Challenging
is balanced with the affinity for risk.
and achievable
Exceedingly Challenge
achievable, exceeds
not challenging affinity for risk
Affinity for risk Challenge

FIGURE 16.2 A bigger challenge that is
Challenging
balanced with a larger affinity for risk.
and achievable
achievable, exceeds

FIGURE 16.3 An easier challenge that is
balanced with a smaller affinity for risk.
Challenging
and achievable
achievable, exceeds

FIGURE 16.4 A bigger challenge that is not
Cha
and llenging balanced with a larger affinity for risk.
achi
Exce evab
edin le
a gl
not chievab y
chal
leng le,
ing
Chal
len
affin ge exce
ity f e
or ri ds
sk
Affinity for risk
Challenge
Min/mi

FIGURE 16.5 An easy challenge that is
ging le thrown out of balance with a large affinity
llen b
Cha chieva
d a for risk.
an eds
e e xce k
g is
llen or r
Cha finity f
af
y
ingl
x c eed able,
E iev g
ach lengin
c h al Challenge
no t
Affinity for risk
Min/mi Elevation

Min/mi
13
12
11
10
Finisher
9 Trend line
8
14.8 15.0 15.2 15.4 15.6 15.8
Finish time (hrs)
FIGURE 16.6 Relationship between coefficient of variation (CV) in speed and finish time for the ten fastest fin-
ishers of the Western States 100. The fastest finishers had the lowest variation in speed. Source: Hoffman 2014.
Min/mi Elevation
A Tempo 1 Tempo 2 Tempo 3
Duration: 11:21 Duration: 11:30 Duration: 11:44
Min/mi NGP: 5:58 min/mi NGP: 5:44 min/mi NGP: 5:30 min/mi Elevation
0:00 2,500
5:00 2,000
10:00 1,500
15:00 1,000
20:00 500
25:00 0
0:10:00 0:20:00 0:30:00 0:40:00 0:50:00 1:00:00 1:10:00 1:20:00 1:30:00 1:40:00 1:50:00
Time
NGP Elevation
B
Climb 1 Climb 3 Climb 4
Duration: 17:26 Duration: 8:43 Duration: 57:15
Min/mi NGP: 5:43 min/mi NGP: 5:34 min/mi NGP: 6:17 min/mi Elevation
0:00 2,000
2:00 Climb 2 1,800

Duration: 18:01
4:00 NGP: 5:40 min/mi 1,600
6:00 1,400
8:00 1,200
10:00 1,000
12:00 800
14:00 600
16:00 400
18:00 200
20:00 0
0:30:00 1:00:00 1:30:00 2:00:00 2:30:00 3:00:00 3:30:00 4:00:00 4:30:00 5:00:00 5:30:00 6:00:00
Time
NGP Elevation
FIGURE 16.7 Comparison of Tempo intervals done in (A) in training to (B) the climbs in a race.
Elevation
A Athlete has information on distance
400 Athlete has no information on distance
Elevation
360
Power output (W)
320
280
240
200
160
B 220
190
Heart rate (beats/min)
160
130
100
C 20
18
16
RPE
14
12
10
2 4 6 8 10 12 14 16 18 20 22 24 26 28 30
Distance (km)
FIGURE 16.8 A 30K cycling time trial done with information on distance and without. Source: Wingfield 2018.

Forecast will exceed maximum
tolerable exertion, athlete drops out
FINISH
Maximum tolerable exertion Forecast within

tolerable exertion,
athlete finishes
Exertion
Forecasted exertion
Where are you to end of task
now, change in
pacing strategy?
FIGURE 16.9 Perceived exertion end point interaction.
Start to aid
station 1
Maximum tolerable exertion for a “tougher” athlete

FINISH
Exertion
Forecasted exertion
Where are you to end of task
now, change in
pacing strategy?
FIGURE 16.10 How a “tougher” athlete fares better.
2 gels 1 drink mix in bottle 1 1 salt tab

Start to aid
station 1
100% runners 90–80% 75–70% 57–52% 42%
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 Start
26 statio
“Sunrise” “Sunset” “Sunrise”
24
22 Aid st
Highest dropout rate aid st
20 and slowest pace ~3:30 a.m.
Pace (min/mile)
18
Avg. Pace Aid st

16 aid st
14
12 Aid st
finish
10
8
0 5 10 15 20 25 30
Zeitgeber Time
FIGURE 16.11 When athletes drop out in a 100-mile race. Source: Brager et al. 2020.

-RING FOODS
OUTER
C
OND-RING FOODS
SEC
an
ws
tal
s
sh e
oup
Ba
Y
t
e
RACE SECTION FOOD FLUID SUPPLEMENTS
2 gels 1 drink mix in bottle 1 1 salt tab

Start to aid
station 1 1 drink mix in bottle 2 1 amino acid capsule
2 gels Water in bottle 1 1 salt tab

Aid station 1 to
1 energy bar 1 electrolyte tablet in bottle 2
aid station 2
Coke in aid station
1 pack energy chews 1/2 drink mix,1/2 scoop whey protein in bottle 1 2 salt tabs
Aid station 2 to
1/2 pack energy chews Water in bottle 2
aid station 3
Ginger ale in aid station
Aid station 3 to 2 gels 1/2 drink mix,1/2 Coke in bottle 1 1 salt tab
finish
1 pack energy chews 1 electrolyte tablet in bottle 2 1 amino acid capsule
TABLE 16.1 An overcomplicated nutrition plan.
-RING FOO
TER DS
OU

ws
na
he
Ba
na c
gy
E n er
-RING FOODS
OUTER
C
OND-RING FOODS
SEC
an
s
tal
ew
oup
Ba
Cash
Y
t L’S-E E FOOD
nu
nan
UL
e
Vanilla gel:
Mixed
a
B
S
engineered food that is sweet
Koop’s bacon & egg rice ball:

real food that is savory and salty
Or
C ho
co
eo
ok gy
co
ec i es Ener Off Target

la
t
hi p Turkey sandwich, yogurt, potatoes

co o
ki es er
Oth
FIGURE 16.12 Example of a bull’s-eye nutrition plan.
TRAINING ESSENTIALS
Start FOR ULTRARUNNING:
to aid station 1 SECOND EDITION 20-30 oz. total 115
100 calories total (1 gel) None
(2 hours) (water)
-RING FOO
TER DS
OU Vanilla gel:
engineered food
that is sweet
BULL’S-EYE
FOODS Koop’s bacon &
egg rice ball:
ws
real food that is
na
he
Ba na c savory and salty
gy
E n er
FIGURE 16.13 Target customization for a shorter, more intense ultra.

RACE SECTION FOOD FLUID SUPPLEMENTS
Start to aid station 1 20-30 oz. total

100 calories total (1 gel) None
(2 hours) (water)
Aid station 1 to aid 400-500 calories total 30-50 oz. total

None
station 1 (2 hours) (gels and prepackaged bar) (water and drink mix)
Aid station 2 to aid 600-750 calories total 50-70 oz. total

1 salt tab
station 3 (3 hours) (rice balls, gels, energy chews) (water and drink mix)
Aid station 3 to 400-500 calories total ~50 oz. total Ginger chews or
finish (2 hours) (gels and prepackaged bar) (water and drink mix) antacid if necessary
TABLE 16.2 A simplified nutrition plan.
Save your
legs for the
last 5 miles!

45%
40%
35%
Percentage of athletes
30%
25%
20%
15%
10%
ws or
necessary 5%
0%
2001 2002 2003 2004 2005 2006 2007 2008 2009 2010 2011 2012 2013 2014 2015 2016 2017 2018
Ultra 5K Half marathon Marathon 10K
FIGURE 17.1 Percentage of racers competing in multiple races per year. Adapted from Andersen 2020.
Save your
legs for the
The climb to Darwin The last climb up
last 5 miles! This climb normally Easy does
seems to go on forever. to Whitney Portal
has a headwind. Don’t it on the
TRAINING ESSENTIALS FOR ULTRARUNNING:waste
SECOND EDITIONdescent into
your energy
Be patient and don’t get is brutal. Just be 118
ahead of yourself. tough!
fighting it. Power-hike Panamint
if the winds are up. Springs.
AMERICAN RIVER 50
Save your
legs for the
1500 last 5 miles!
1250
1000
These little descents don’t look like much, but take Patience, patience, patience!
them easy here . . . and here.
750
500
250
0
0 5 10 15 20 25 30 35 40 45 50
Distance (miles)
Crew-accessible aid station
Manned aid station

BADWATER 135
ave your
gs for the
The climb to Darwin The last climb up
t 5 miles! 8000 This climb normally Easy does
seems to go on forever.
has a headwind. Don’t it on the to Whitney Portal
Be patient and don’t get is brutal. Just be
7000 waste your energy descent into
ahead of yourself. tough!
fighting it. Power-hike Panamint
6000 if the winds are up. Springs.
5000 TOWNES PASS
4000
3000
2000
1000
-282
0 15 30 45 60 75 90 105 120 135
Distance (miles)
Be patient on this
14,048
descent. It is a jeep road If you are moving well here,
HANDIES PEAK
Wasatch saddle and easy to overrun. you will have a good race.
COMRADES MARATHON
Aid stations are located every 2k of the race (43 in total)
UPHILL Highest point
3,000
2,500
2,000
1,500
1,000
500
0
0 15 20 25 30 35 40 45 50 55 60
Distance (miles)
DOWNHILL
Highest point
3,000
2,500
2,000
1,500
1,000
500
0
0 15 20 25 30 35 40 45 50 55 60
Distance (miles)
The course features gradual climbs and descents on both sides of the loop. You are
constantly climbing and descending, and climbing and descending a gradual grade.
HARDROCK 100
Be patient on this
CLOCKWISE descent. It is a jeep road
14,048
HANDIES PEAK If you are moving well here,
Wasatch saddle and easy to overrun.
14000 you will have a good race.
into Telluride
13000
12000
11000
10000
9000
TELLURIDE
8000
7000
0 10 20 30 40 50 60 70 80 90 100
Distance (miles) Crew-accessible aid station

Manned aid station
COUNTERCLOCKWISE 14,048
HANDIES PEAK Oscar’s Pass and Grant
14000 Swamp Pass are the crux of
Easy does it
the counterclockwise years.
from Pole Creek
13000 to Sherman.
12000
11000
POLE CREEK
10000
OSCAR’S GRANT
PASS SWAMP PASS
9000 SHERMAN
8000
7000
0 10 20 30 40 50 60 70 80 90 100
Distance (miles)
Manned aid station
The first section is technical. Save your legs.

JAVELINA JUNDRED
The course features gradual climbs and descents on both sides of the loop. You are
constantly climbing and descending, and climbing and descending a gradual grade.
2600
2400
2200
2000
1800
0
0 10 20 30 40 50 60 70 80 90 100

Manned aid station
JFK 50
The first section is technical. Save your legs.
1750
1500
1250
1000
750
As you transition to the C+O Canal Towpath,
be patient in the first few miles.
500
250
0
0 5 10 15 20 25 30 35 40 45 50

Manned aid station
LAKE SONOMA 50
1300
1200
1100
The consistent ups and downs are If you have been patient on the front half, you
900 the “death by a thousand cuts.” can move well here over the second half.
800 WARM SPRINGS WARM SPRINGS

CREEK CREEK
700
600
500
400
0 5 10 15 20 25 30 35 40 45 50
Distance (miles)
Manned aid station
Water-only aid station
LEADVILLE TRAIL 100
12,600
HOPE PASS
Be patient on the
Sheep’s Gulch descent.
12200
Be patient on the
The run around Turquoise Hope Pass descent.
Lake can be crowded. Use this POWERLINE
11600 as an opportunity to be CLIMB
patient and save your legs. This is all relatively Don’t
runnable if you underestimate
have good legs. The Boulevard.
11000
10400
9800
9200
0 10 20 30 40 50 60 70 80 90 100

Manned aid station
TOR DES GÉANTS
12000
10000
8000
6000
4000
2000
0
0 10 20 30 40 50 60 70 80 90 100 110 120 130 140 150 160 170 180 190 200 210
Distance (miles)
Take these initial Take some time to alternate hiking

descents easy. and running the later climbs.
Manned aid station
UTMB Drinks-only aid station
9,000
8,000
7,000
6,000
5,000
4,000
3,000
0 10 20 30 40 50 60 70 80 90 100
Distance (miles)
CCC
9,000
8,000
7,000
6,000
5,000
4,000
3,000
0 5 10 15 20 25 30 35 40 45 50 55 60
Distance (miles)
TDS
9,000
8,000
7,000
6,000
5,000
4,000
3,000
0 10 20 30 40 50 60 70 80 90 100
Distance (miles)
Beware these two

Easy does it on
descents in Irv’s
the first climb.
Torture Chamber.
VERMONT 100
Take these initial Take some time to alternate hiking

descents easy. and running the later climbs.
2000
Alternate hiking
and running.
1500
1000
500
0
0 10 20 30 40 50 60 70 80 90 100

Manned aid station
Unmanned aid station
Easy does it up
WASATCH FRONT 100
10,500
Beware these two
Easy does it on
descents in Irv’s
9,500 the first climb.
Torture Chamber.
8,500
lternate hiking HOT and exposed!
nd running.
7,500
6,500
5,500
4,500
0 10 20 30 40 50 60 70 80 90 100

Manned aid station
Water-only aid station
WESTERN STATES 100
Easy does it up
the Escarpment.
Take this descent easy;
9,000 save the legs for later.
8,000
7,000
6,000
This section is downhill
and runnable, but still
5,000
take it easy here.
4,000 FORESTHILL This last section looks benign,
but if you have good legs, it
3,000 can make a big difference.
2,000
1,000
0
0 10 20 30 40 50 60 70 80 90 100

Manned aid station

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Second Edition

JASON KOOP WITH JIM RUTBERG AND

Exercise duration (sec)

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 2

4-minute intervals 6-minute intervals

Sex differences and physiology

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 4

(mg/kg Fat-free mass/min) Women

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 5

Days and phases of an idealized 28-day cycle

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 6

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 7

FIGURE 3.1 Courtney Dauwalter’s 2018 training. Source: Koop 2019.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 8

Feet of climbing per week

FIGURE 3.2 Jim Walmsley’s 2018 training. Source: Koop 2019.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 9

Low-Intensity Endurance Running Patterns Equipment

Muscle & Neuromuscular Activation

Maximal Running & Psychological

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 10

Blisters or “hot spots” on feet 40.1 17.3

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 12

Blisters or “hot spots” on feet 40.1 17.3

TABLE 4.1 Comparisons of problems that impacted race performance.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 13

Nausea and/or vomiting 23.0

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 14

FIGURE 4.2 Ultramarathon race stressors.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 15

Environment Sweating Biomechanics

Variables affecting Shoe/sock material Shoe/sock fit Trail dust/debris

FIGURE 4.3 Heat + moisture + friction = blister.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 16

Time after application (hrs)

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 17

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 18

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 19

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 20

Percent stance time

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 21

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 22

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 23

0 26:00 13:00 9:00 6:00 5:00

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 24

FIGURE 5.6 Metabolic power

Ortiz et al. 2017.

-10% -6% -2% 0% 2% 6% 10%

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 25

Threshold heart rate, duration of run,

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 26

60-min RecoveryRun 50-80

Threshold heart rate, duration of run,

6:47 6:42 Threshold power, duration of run,

TrainingPeaks rTSS™ NGP Threshold pace, duration of

Threshold heart rate,

TABLE 6.2 Training stress scoring systems.

TRAINING ESSENTIALS FOR ULTRARUNNING: SECOND EDITION 28

60-min RecoveryRun 50-80

90-min EnduranceRun with 3 x 10 min TempoRun 100-150

90-min EnduranceRun with 6 x 3 min RunningIntervals 100-150

2.5-hr EnduranceRun 150-200

50-mile race 400-600