BOOK NOW
Endurance Lab Training Plans

Ultramarathon Training Plan

Build the durability to run long and finish strong.
SEE THE LEVELS
About

Is this plan for you?

For runners preparing for a 50 km, 80 km (50 mile) or 161 km (100 mile) race, on road or trail.

  • Your first ultra after a marathon.
  • Experienced ultrarunners stepping up in distance.
  • Masters runners who need more recovery built in.
Levels

Choose your level

Start
$69.95
New to the distance, or coming back after a break.
22 weeks, 3.75–9 hours a week
CHOOSE YOUR VERSION
CHOOSE YOUR VERSION
Perform
$69.95
Experienced and chasing a time.
22 weeks, 5.5 hours a week
CHOOSE YOUR VERSION
Podium
$69.95
High volume for competitive age-groupers.
22 weeks, 7.5–13.5 hours a week
CHOOSE YOUR VERSION
Masters
from $64.95
Athletes 50+ who need more recovery between hard days.
21 weeks, 1.75–7.75 hours a week
CHOOSE YOUR VERSION
Method

How the plan works

Most running stays easy so the long runs and back-to-back days count. Volume builds in blocks with lighter weeks, and the taper keeps you sharp without losing fitness.

  • Base: easy volume and strength.
  • Build: long runs, hills and steady running.
  • Specific: back-to-back long days and fuelling practice.
  • Taper: less volume, fresh legs on race day.
Sample week

A week from the plan

Included

What you get

  • Every session as a structured workout in TrainingPeaks
  • Syncs to Garmin, Wahoo, Zwift, Apple Watch and more
  • Pace and RPE targets in the Endurance Lab 7-zone method
  • A one-off purchase: the plan is yours to keep

Find your plan

Choose your level, then how you train. Every version of a level costs the same. Launch offer: code LAUNCH20 for 20% off until 1 December 2026.

LevelPlanRunLengthPrice
Start161 km (100 mi)Heart rate22 weeks
3.75–9 h a week		$69.95Buy on TrainingPeaks →
Start50 kmHeart rate18 weeks
3.25–7.25 h a week		$59.95Buy on TrainingPeaks →
Start50 kmPace18 weeks
3.25–7.25 h a week		$59.95Buy on TrainingPeaks →
Start50 kmPower18 weeks
3.25–7.25 h a week		$59.95Buy on TrainingPeaks →
Start80 km (50 mi)Heart rate19 weeks
3.75–8 h a week		$64.95Buy on TrainingPeaks →
Start80 km (50 mi)Pace19 weeks
3.75–8 h a week		$64.95Buy on TrainingPeaks →
Start80 km (50 mi)Power19 weeks
3.75–8 h a week		$64.95Buy on TrainingPeaks →
StartMastersHeart rate21 weeks
1.75–7.75 h a week		$64.95Buy on TrainingPeaks →
StartMastersPace21 weeks
1.75–7.75 h a week		$64.95Buy on TrainingPeaks →
Develop50 kmHeart rate18 weeks
4–8.5 h a week		$59.95Buy on TrainingPeaks →
Develop50 kmPace18 weeks
4–8.5 h a week		$59.95Buy on TrainingPeaks →
Develop50 kmPower18 weeks
4–8.5 h a week		$59.95Buy on TrainingPeaks →
Develop80 km (50 mi)Heart rate19 weeks
4.5–9 h a week		$64.95Buy on TrainingPeaks →
Develop80 km (50 mi)Pace19 weeks
4.5–9 h a week		$64.95Buy on TrainingPeaks →
Develop80 km (50 mi)Power19 weeks
5–9 h a week		$64.95Buy on TrainingPeaks →
DevelopMastersHeart rate21 weeks
2.5–9.5 h a week		$64.95Buy on TrainingPeaks →
DevelopMastersPace21 weeks
2.5–9.5 h a week		$64.95Buy on TrainingPeaks →
DevelopMastersPower21 weeks
2.5–9.5 h a week		$64.95Buy on TrainingPeaks →
DevelopMastersRPE21 weeks
2.5–9.5 h a week		$64.95Buy on TrainingPeaks →
Perform161 km (100 mi)Pace22 weeks
5.5 h a week		$69.95Buy on TrainingPeaks →
Perform161 km (100 mi)Power22 weeks
5.5 h a week		$69.95Buy on TrainingPeaks →
Perform50 kmHeart rate18 weeks
5.25–9.5 h a week		$59.95Buy on TrainingPeaks →
Perform50 kmPace18 weeks
5.25–9.5 h a week		$59.95Buy on TrainingPeaks →
Perform50 kmPower18 weeks
5.25–9.5 h a week		$59.95Buy on TrainingPeaks →
Perform80 km (50 mi)Heart rate19 weeks
5.25–11 h a week		$64.95Buy on TrainingPeaks →
Perform80 km (50 mi)Pace19 weeks
5.25–11 h a week		$64.95Buy on TrainingPeaks →
Perform80 km (50 mi)Power19 weeks
5.25–11 h a week		$64.95Buy on TrainingPeaks →
PerformMastersHeart rate21 weeks
4.75–10.75 h a week		$64.95Buy on TrainingPeaks →
PerformMastersPace21 weeks
4.75–10.75 h a week		$64.95Buy on TrainingPeaks →
PerformMastersPower21 weeks
4.75–10.75 h a week		$64.95Buy on TrainingPeaks →
PerformMastersRPE21 weeks
4.75–10.75 h a week		$64.95Buy on TrainingPeaks →
Podium161 km (100 mi)Heart rate22 weeks
7.5–13.5 h a week		$69.95Buy on TrainingPeaks →
Podium161 km (100 mi)Pace21 weeks
7.5–13.5 h a week		$69.95Buy on TrainingPeaks →
Podium161 km (100 mi)Power22 weeks
7.5–13.5 h a week		$69.95Buy on TrainingPeaks →
Podium50 kmHeart rate18 weeks
7–11.5 h a week		$59.95Buy on TrainingPeaks →
Podium50 kmPace18 weeks
7–11.5 h a week		$59.95Buy on TrainingPeaks →
Podium50 kmPower18 weeks
7–11.5 h a week		$59.95Buy on TrainingPeaks →
Podium80 km (50 mi)Heart rate19 weeks
7.25–13 h a week		$64.95Buy on TrainingPeaks →
Podium80 km (50 mi)Pace19 weeks
7.25–13 h a week		$64.95Buy on TrainingPeaks →
Podium80 km (50 mi)Power19 weeks
7.25–13 h a week		$64.95Buy on TrainingPeaks →
PodiumMastersHeart rate21 weeks
6–14.25 h a week		$64.95Buy on TrainingPeaks →
PodiumMastersPace21 weeks
6–14.25 h a week		$64.95Buy on TrainingPeaks →
PodiumMastersRPE21 weeks
6–14.25 h a week		$64.95Buy on TrainingPeaks →

Compare every version on the Find your plan page →

Read the guide: How to Train for an Ultramarathon: 50 km to 100 Miles →

Tailored option

Want this built around you?

A plan follows a set path. If you want sessions adjusted to your week, your test results and how you respond, remote coaching does that. A lab test first gives you zones measured on you, not estimated.

SEE COACHING
BOOK A LAB TEST
FAQ

Common questions

Do I need a TrainingPeaks account?
Yes, but a free account is enough. The plan loads into your calendar and syncs to your watch or bike computer.
Which level should I choose?
Start is for athletes new to the distance or returning after a break. Develop suits regular training with a steady build. Perform is for experienced athletes chasing a time, and Podium for high-volume competitive age-groupers. If you are unsure, start lower.
Which version should I buy: heart rate, pace or power?
Choose heart rate if you train with a chest strap or watch, pace if you run with GPS and know your threshold pace, power if you have a power meter or smart trainer, and RPE if you prefer to train by feel. The price is the same.
Can I line the plan up with my race date?
Yes. When you load it in TrainingPeaks you set your race date and the plan finishes on that day.
Can a coach adjust it for me?
Plans are fixed. If you want sessions changed around your week and your results, look at remote coaching.
SEE THE RACE PAGE
Help choosing

Not sure which plan?

Tell us your race and how many hours a week you can train, and Tiago will reply with the right level and version. One reply, no newsletter.

Ultramarathon Training Plan
LENGTH
18–22 weeks
WEEKLY HOURS
See each level
INTENSITY
Heart rate, pace, power or RPE
SEE THE LEVELS

Plans sync to Garmin, Wahoo, Zwift and Apple Watch through TrainingPeaks. You buy each plan once.

Know your zones? Work them out with our zone calculator →

Train with Endurance Lab

Every Endurance Lab coach works within the same methodology, backed by lab testing and the Sports Science Made Simple education series.

EXPLORE COACHING