Ultramarathon Nutrition and Training by Jamie Dial
From The Trail Guru....
Average Week
Monday- REST
Tuesday- Easy 45-60 min (5-7 miles) Zone 1/2
Wednesday- Track 1m w-up, 1-3 miles of speed, 1m cool down (3-5 miles) Zone 2-4
Thursday- Easy 45-60 min (5-7 miles) Zone 1/2
Friday- REST
Saturday- Trails 1-5 hours (6-24 miles) Zone 2/3 *Percy/Edwin Warner, WALK hills
Sunday- Trails 1-2 hours (6-12 miles) Zone 2/3 *Grass, other trails
Overall Mileage- 25-55 miles per week
Nutrition For Long Runs
1 bottle of water/sports drink per hour minimum
1 gel per 45-60 minutes
1 bottle recovery drink at finish (within 30 min.)
Practice with breakfast (must be thru with nutrition 1 hour before run)
Think about ways to get 200-400 calories per hour during long runs