T Nation

Strength Training for Ultramarathon


#1

I’m planning on running an Ultramarathon in October that is a “far as you can go” ultra. Every hour on the hour, you’ll run 4.3 miles. The winner will be the last runner who is able to make the run. If you get done with the 4 miles before the end of the hour, the time is yours to prepare for the next hour.

I’ve came from a football/wrestling/powerlifting background and in the past few years I’ve started running.

I’ve previously ran a 12 hour Ultra completing 45.5 miles in 9 hours and change.

My current plan is to use a lower volume, higher intensity when training the lower body and higher volume when training upper body.


#2

7/16
5:15 AM:
run 5.75 miles at 7:56 pace.

6:30 AM:
DB Incline Press: 60x12, 70x10, 75x6, 75x6, 75x4
1 Arm Kettlebell Row: 34KG x 15 x 4 sets
Tri push downs: 67.5 x 12 x 4 sets
Stretch

4 PM:
Deadlift: 365x3, 365x3, 370x3, 380x2, 385x2, 410x1
Front Squat: 185x3, 205x1, 215x1, 220x1, 205x1, 185x2
45 degree back extensions: 45 plate x 20 x 4 sets
Cable Abs: 110x18, 130x15, 130x15
Rope Cable Curls: 70 x 12 x 3 sets
Stretch

7/17
5:00 AM:
Intervals 1200m at 5K - 10K pace, 400m recovery. Total of 8 miles ran, including warmup and cool down, at an overall pace of 7:35/mile.

4:03 PM:
Squat: 225 x 3 x 10 sets
G/H: bwt x 15 x 5 sets
Ab Wheel: bwt x 10 x 5 sets
Stretch


#3

7/18
515AM:
Run 6.46 @ 7:40 pace; a touch faster than planned.

7/19
5AM
Run 9.08 @ 7:18 pace

7/20
6:40 AM
Squat: 230 x3, 230 x3, 230 x3, 240 x 2, 250 x 1 -> everything felt off, so I backed off what I had planned.
G/H: bwt x 16 x 5 sets
Ab Wheel: bwt x 15 x 5 sets
Stretch


#4

7/21
6AM
Run 11.68 miles in 1:31:12 @ 7:48/Mile

7/22
9AM
Hike 5.5 up some good hills
Stretch and Roll

7/23
6:36AM
Deadlift: 365x3, 365x3, 370x3, 380x2, 390x2, 415x1
Front Squat 185x4, 205x2, 215x1, 225x1, 205x1, 185x3
G/H bwt x 16 x 5 sets
Ab Wheel bwt x 16 x 5 sets
Single Leg DB RDL 80 x 16, 90 x 14, 100 x 12
Stretch


#5

7/23
4PM
Incline: 180 x 4, 185x3, 190x3, 190x3,195x2, 200x2, 210x2, 185x3
Pullups: bwt x 20
Rope Cable Upright Row: 62.5 x 10 x 3 sets
Rope Cable Push Downs: 42.5 x 18 x 3 sets
Kneeling Rope Cable Pull Downs: 62.5 x 15, 72.5 x 12, 82.5 x 8
Rope Cable Curls: 42.5 x 10 x 3 sets


#6

7/24
5AM
200 meters on, 400 meters off x 10 sets for a total of 6.7 miles including warmup and cool down.

410PM
Squat: 225 x 4 x 10 sets
Seated Row: 175 x 8 x 4 sets


#7

7/25
640AM
Pull ups: bwt x 10 x 4 Sets (Sets scattered between other exercises)
OHP (8 x 3): 115 x 3 x 5 sets, 120 x 3 x 2 sets, 125 x 3 x 1 set
DB Chest Press: 70 x 10, 75 x 8, 75 x 8
Cable Ab Crunches: 120 x 15 x 3 sets
Rope Row To Face: 60 x 15, 80 x 12, 80 x12


#8

7/26
5AM
Run 9.01 in 1:10 @ 7:46 pace

7/27
515AM
Run 5 Min on, 4 Min off x 2; 4 Min on, 3 Min off x 2 for a total of 5.7

4PM
Squat: 230 x 4, 240 x 3, 250 x 3, 260 x 3, 275 x 2, 285 x 2, 300 x 1, 275 x 1
Single Leg Leg Press: 50 x 8 x 3 Sets
G/H: bwt x 20 x 3 sets
Ab Wheel: bwt x 20 x 3 sets
Strech


#9

7/28
8.5 miles at 7:30 pace, 2 mile cool down at 8 minute pace

7/29
9 miles at 9:16 pace; gained 2191ft in elevation
2.5 mile hike with family.

7/30
Off

7/31
1 Mile time trial-> 5:40 (10 seconds slower than PR, but acceptable given the weekend).
4 miles for warm up, cool down, and some speed workl

8/1
Deadlift: 365 x 3, 370 x 3, 375 x 3, 385 x 2, 395 x 2, 425 x 1
Front Squat: 185 x 5, 205 x 3, 215 x 1, 225 x 1, 230 x 1, 215 x 1, 205 x 1, 185 x 3
Incline Bench: 190 x 3, 190 x 3, 190 x 3, 195 x 2, 200 x 2, 205 x 1, 205 x 1
Pull ups: bwt x 8 x 4 sets
Rope Cable Pull Downs: 120 x 18, 150 x 14, 160 x 12
Stretch


#10

8/2
Run 9.13 in 1:07:42 @ 7:25 pace

8/3
Squat: 225 x 5, 245 x 4, 255 x 3, 265 x 3, 285 x 2, 295 x 2, 310 x 1
G/H: bwt x 16 x 5 sets
Ab Wheel: bwt x 16 x 5 sets
Back Ext: 45 x 20 x 4 sets


#11

8/4
Pullups: Bwt x 23, bwt x 10, bwt x 8, bwt x 8, bwt x 8, bwt x 8, bwt x 8
OHP: 115 x 3 x 3 sets, 120 x 3 x 3 sets, 125 x 2 x 2 sets
OHP: 135 x 1, 155 x miss
Deadlift: 225 x 5 x 5 sets
Ring Dips: bwt x 8 x 4 sets
Cable Abs: 72.5 x 8 x 4
DB Chest Press: 75 x 8 x 3 sets


#12

8/5 6:30am
Run 10.19 @7:38 pace in 1:17:43

8/5 9am
Run 1 mile with Dog

8/6
5:15 AM
Run 5.86 in 47:25 @ 8:05 pace

8/7
5 AM
Run - 3 Minutes @ 6:10 - 6:30 pace, 2 Min @ 7:20 - 7:45, 2.5 Min @ 6:10 - 6:30, 1.5 Min @ 7:20 - 7:45, 2 Min @ 6:10 - 6:30 x 3 sets
8.5 miles in 1:02:21 ~ 7:20 pace

8/7
3:30 PM
DL: 370 x 3, 370 x 3, 375 x 3, 390 x 2, 400 x 2, 430 x 1
Front Squat: 185 x 5, 205 x 3, 215 x 1, 225 x 1, 215 x 1, 205 x 1
G/H: bwt x 18 x 5 sets
Ab Wheel: bwt x 18 x 5 sets


#13

8/8
315PM
Pullups: bwt x 24, bwt x 8, bwt x 8, bwt x 10, bwt x 10, bwt x 10
Incline: 190 x 3, 190 x 3, 195 x 3, 200 x 2, 200 x 2, 205 x 1, 210 x 1, 185 x 4
DB Chest Press: 75 x 8, 75 x 8, 75 x 8
Rope Cable Abs: 140 x 12, 140 x 12, 140 x 12
Rope Tri Push Downs: 80 x 12, 80 x 12, 80 x 12
Stretch


#14

Hey, just wanted to say this is a pretty cool log.

I also came from a football, wrestling and lifting background, but had about a 5-year period where I was very into running / racing and had some friends that did ultras (I was best around half-marathon distance myself). Now I’m back to lifting as primary exercise, but I definitely have an appreciation for runners.

I have a friend in particular that worked hard to be a good Olympic lifter while still capable of completing ultras on fairly little distance training. He was nuts.

Anyways, keep logging!


#15

@ActivitiesGuy, thanks! I’m hoping that the log helps keep me accountable, as during some higher milage weeks it’s tough to get the motivation to go get a lifting session completed.

I’ve been looking at your logs and am glad to see that I’m not completely off base with my approach to training. In the past I’ve tended to “over do it”, just adding in accessory lifts when they weren’t necessary. Seeing the progress you’ve made with a pretty simple program is encouraging.


#16

8/9
5 AM
Run 9.0 in 1:10:29 ~7:49 pace

8/10
515AM
Run 7.74 in 1:04:04 ~8:15 pace

8/10
310PM
Squat: 225 x 5, 250 x 3, 260 x 3, 270 x 3, 290 x 2, 300 x 2, 315 x 1, 275 x 1
G/H: bwt x 22 x 3 sets
Back Ext: 45 x 20 x 3 sets
Stretch


#17

8/11
630AM
Run 12.8 miles in 1:35:32 ~ 7:28 pace

8/13
325PM
DL: 375 x 3, 375 x 3, 380 x 3, 395 x 2, 405 x 2, 445 x 1
Front Squat: 185 x 3, 195 x 3, 205 x 2, 215 x 2, 230 x 1, 235 x 1, 215 x 1, 205 x 1
G/H: bwt x 18 x 5 sets
Ab Wheel: bwt x 18 x 5 sets
Stretch


#18

8/14
5AM
Run Parking deck until time: covered 8.1 in 1:03:23 ~ 7:49 pace

8/15
515AM
Run 7.07 in 57:03 ~8:04 pace.

8/17
8PM
Half Marathon on a trail - 13.1 in 2:33:52 ~11:52 pace.

I was supposed to run the same half marathon at 8 am the next morning but, around mile 5, I twisted my ankle. The next morning my ankle was pretty swollen and bruised so I chose to skip the morning half as these races were training races anyway.

I should have gotten in an upper body workout Sunday though as 2 days off didn’t quite feel right.

8/20
315PM
DL: 375 x 3, 380 x 3, 385 x 3, 400 x 2, 410 x 2, 450 x 1
Incline: 185 x 4 x 4 sets, 200 x 2
Front Squats: 185 x 4, 195 x 2, 205 x 2, 215 x 2, 230 x 1, 235 x 1, 220 x 1, 210 x 1, 190 x 1
G/H: bwt x 30, bwt x 25, bwt x 20
Back Exts: 45 x 20 x 3 sets
Fabric Handle Kneeling Pull Downs: 47.5 x 25, 72.5 x 18, 92.5 x 10
Cable Abs: 72.5 x 14 x 2 sets
Stretch


#19

8/21
5AM
Run 8.08 in 1:00:34 ~7:29/mi pace; using 5 Min on, 1 min off

8/21
315PM
Row 5k in 20:06

8/22
315PM
Pull ups: bwt x 24, bwt x 12 x 2 sets, bwt x 8 (narrow grip) x 2 sets
OHP: 115 x 3 x 2 sets, 120 x 3 x 3 sets, 125 x 3 x 2 sets, 130 x 3
DB Flys: 55 x 10 x 3 sets
Tri Push Downs: 150 x 10, 170 x 8 x 2 sets
Row for 15 minutes
Stretch


#20

8/23
5AM
Run 9 in 1:08:48 ~ 7:35 pace; 763 elevation gain

8/24
530AM
Squat: 225 x 6, 250 x 3, 260 x 3, 270 x 3, 290 x 2, 300 x 1, 305 x 1, 275 x 2
G/H: bwt x 18
Ab Wheel: bwt x 18
Back ext: 45 x 20 x 4
Cable Abs: 62.5 x 18, 72.5 x 16 x 3 sets
High Incline DB Press: 55 x 12 x 3 sets

8/24
330PM
DL (over over hand grip): 315 x 2, 345 x 2, 365 x 1, 385 x 1 (hook grip), 405 x 1 (hook grip), 365 x 1, 315 x 2
Squat: 245 x 4 x 5 sets
Low Incline DB: 65 x 12, 75 x 8, 85 x 8, 80 x 8
Kneeling D Handle Pull Down: 170 x 16, 190 x 14, 200 x 12
Tri Push Down: 150 x 8 x 2 sets
Stretch