Average to Ultra on 20 Miles a Week

What would you say if I told you you could finish in the top 20 percent of your first ultramarathon with 6 months of training on an average of 20 miles a week?  Sounds crazy right.  I proved this to be true yesterday finishing the Traprock 50K in 5:55:57, 23rd out of 88 finshers (130 starters).  Obviously I did more than run 20 miles a week, but the point is, you don’t need to destroy your legs and pound out the miles to build up the ability to run far.

My typical training week looked like this:

Monday : Off
Tuesday: 5 Miles – road run
Wednesday: Crossfit
Thursday: 5 Miles – road run
Friday: Crossfit + 50 minute soccer game
Saturday: Longer Run – Trail
Sunday: Longer Run – Trail

There was flexibility in the schedule. Sometimes I’d do an extra day at the gym or run hills instead of a Saturday long run, sometimes I took an extra day off.  Over 6 months, 8 weeks were considered heavy mileage with totals of 35, 27, 28, 44, 30, 32, 29, 46 (includes race). The other 18 weeks had totals of 25 or less, and 14 of those with mileage under 20.

Now, if you’re reading this and you’re thinking you can skip today’s run, you probably can’t.  The work I put in at the gym is the only reason I was able to do this.  Without it, I would have been bored by now.  I wouldn’t have the mental toughness, and I wouldn’t have the overall physical strength for a trail race.  Thanks again to the guys at Crossfit Relentless for your help.

Next Goal: VT Long Trail – 272 miles in 10 days.


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