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Ultramarathon Training Plans

Written by Andrew Taylor. USATF Level 1 Coach. Coaching runners since 2010.

Every ultramarathon training plan here runs 24 weeks, with effort-based workouts, progressive long runs and scheduled recovery. You get written guidance for managing effort, practicing fueling and adjusting when fatigue changes the day.

Choose the distance you’re considering, then compare its opening workload with your current weekly training. The cards below show where each plan starts and how far its mileage and long runs build.

  • 24 week plan
  • $39.99 one-time
  • Lifetime access on Final Surge
Compare Ultra Plans
Get Help Choosing a Plan

Compare the opening workloads below, or explore a marathon training plan if that is the distance you want to prepare for.

ultramarathon training plans

Choose Your Ultramarathon Training Plan

All 4 plans are 24 weeks and $39.99. Compare your current training with the starting point, then check the workload you’ll build toward.

50K Training Plan

  • 24 week plan
  • 5 runs per week
  • 21 to 54 miles a week
  • Longest run 24 miles
Before You Start:
Consistently run 30 to 35 miles a week, 5 days per week for 5 to 8 miles on regular runs and 12 miles on a long run. No speed work experience needed. Prior marathon or half marathon experience recommended.

$39.99

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50 Mile Training Plan

  • 24 week plan
  • 5 runs per week
  • 30 to 72 miles a week
  • Longest run 31 miles
Before You Start:
Consistently run 36 to 42 miles a week, 5 days per week for 6 to 9 miles on regular runs and 14 miles on a long run. Comfort running back-to-back long days. A completed marathon or 50K is recommended.

$39.99

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100K Training Plan

  • 24 week plan
  • 5 runs per week
  • 33 to 77 miles a week
  • Longest run 32 miles
Before You Start:
Consistently run 45 to 52 miles a week, 5 days per week for 7 to 11 miles on regular runs and 16 miles on a long run. Comfort running back-to-back long days. A completed 50K or 50 mile race is recommended.

$39.99

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100 Mile Training Plan

  • 24 week plan
  • 5 runs per week
  • 30 to 84 miles a week
  • Longest run 31 miles
Before You Start:
Consistently run 55 to 62 miles a week, 5 days per week for 8 to 13 miles on regular runs and 20 miles on a long run. Comfort running back-to-back long days. A completed 50 mile or 100K race is recommended.

$39.99

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If you’re deciding between plans, schedule a free 15-minute call and we’ll look at your current training together.

A Sunrise Running Company training plan shown in the Final Surge app calendar

What You Get With Every Ultramarathon Training Plan

Every plan is delivered through Final Surge, the training platform that puts your schedule on your phone, syncs it to your watch, and tells you what to run each morning.

  • A structured 24-week schedule with longer efforts, recovery and tapering.
  • RPE targets and coaching cues to guide effort rather than pace.
  • Back-to-back long run weekends to build ultramarathon durability.
  • Hiking guidance for managing effort as fatigue builds, rehearsed in training before race day.
  • Opportunities to practice fueling and hydration during your longer runs.
  • Recovery weeks scheduled throughout the training cycle.
  • Strength sessions and mobility sessions through most of the plan, supporting your glutes, core and back without external load on your legs.
  • Guidance on adjusting workouts around fatigue and changing circumstances.
  • A printable PDF, plus syncing with Garmin, Strava, Polar, and most major devices.
  • Lifetime access, so you buy the plan once and keep it.
Choose Your Ultra Plan

What Ultra Training Actually Involves

Across these plans, you practice managing the training week as well as the long run.

Progressive long runs

Saturday's long run grows across the plan, building the endurance the distance asks for.

The second day

Running again on Sunday, before your legs have recovered, trains the part of the race that starts when you stop feeling fresh.

Walking and hiking on purpose

Run/walk adjustments help you manage effort as fatigue changes your running.

Effort over pace

RPE guides the session when terrain, heat or fatigue changes your speed.

Training and recovery together

Reduced-volume weeks give you room to recover between more demanding training blocks.

Fueling as a skill

Long runs provide opportunities to practice eating and drinking while you move.

Strength and mobility for the long day

Two weekly strength sessions and a mobility session through most of each plan support the glutes, core and back that help you maintain posture as fatigue builds.

Adjusting as you go

Workout guidance helps you shorten, simplify or skip running when circumstances change.

Is your race not one of these four ultra distances?

Distance is only part of choosing a plan. A timed event, multi-day race or course with significant elevation may call for different preparation. Schedule a call and we’ll discuss how the plans here fit your event, current training and available time.

Who Writes These Plans

Every Sunrise training plan is written by Coach Andrew Taylor. He’s been running for more than 35 years, has finished over 100 endurance races including the Western States 100, and has crossed the line at eight separate 100-mile ultramarathons.

Andrew holds a USATF Level 1 coaching certification and a CoachUp certification, along with a BS in Exercise Science Education and an MA in Sports Management from The Ohio State University. He has coached runners from a first 5K through a first hundred-miler, and has been doing it from Modesto, California since 2010.

The ultramarathon plans above use the same progressions he builds for the athletes he coaches one-on-one. The workouts don’t get easier because you bought a plan instead of hiring a coach.

Andrew Taylor running Skyline 50k, photo credit Michael Lucid
Years Running
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Endurance Races Finished
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100-Mile Finisher
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Frequently Asked Questions

Compare your current training with the opening week: 32 miles for 50K, 38 for 50 Mile, 47 for 100K and 58 for 100 Mile, each across 5 runs. Choose the distance you want to prepare for, then consider whether its opening workload and later progression fit your training and available time.

All 4 plans are 24 weeks, and all 4 follow the same rhythm: build for 3 weeks, step back for 1, with recovery weeks at 4, 8, 12 and 16. What differs is the mileage and how far the long runs go.

You can access the plan after purchase and set its dates in Final Surge. Align race week with your event, then check the opening workload against your current training. Each plan contains a full 24-week schedule rather than a shortened build for a nearer race.

Through Final Surge, which is free to use on desktop and mobile. Your calendar contains the scheduled workouts, effort guidance and written instructions. A printable PDF is also available, so you can review the plan away from the app.

Yes. Final Surge connects to Garmin, Strava, Polar and most major devices, so completed runs log automatically. Worth checking your own device’s connection in Final Surge, since how much of a workout pushes to the watch varies by model.

No. Each plan costs $39.99 as a one-time purchase with lifetime access. You’re purchasing a written training schedule with workout guidance, rather than ongoing individual coaching or a subscription to have your training reviewed.

A previous ultra finish is not required. The 50K plan is an option for your first ultra, but your current training determines which opening workload fits. Compare the mileage above with what you can consistently manage, including recovery between runs, rather than choosing solely from your race history.

Schedule a free 15-minute consultation with Coach Andrew Taylor to discuss your current training and the plans here. The workouts include adjustment guidance; if you want ongoing review and someone adapting the schedule with you, online coaching explains that support.

Want a coach in your corner?

A training plan gives you the schedule. Coaching gives you someone rewriting it every four weeks around your life, your workouts, and your race, plus workout feedback, unlimited messaging, and time on a call with Coach Andrew Taylor.

Learn About Online Coaching
Official finisher of the Tahoe Rim Trail 100, 100 mile running training plan

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