THE BUILDING BLOCKS OF ULTRAMARATHON …（马拉松的基石u2026）.pdf

2 THE BUILDING BLOCKS OF ULTRAMARATHON TRAINING This chapter discusses the major elements of ultramarathon train- ing. You’ll first learn about the importance of training volume and long runs as well as how to incorporate back-to-back long runs and speed work into your training. Ultra training isn’t always about doing more, so recovery and burnout are discussed at length. Finally, the chapter concludes with a look at why you might want to con- sider working with a coach as you prepare for an ultra. Turn Up the Training Volume There is perhaps no better predictor of ultramarathon success than total training volume. Make consistent, significant mileage a primary goal throughout your ultramarathon training along with logging your long runs. You don’t want to overdo it, but one of the best ways to run better at any race length, and especially in ultras, is to run more. The good news regarding weekly mileage, however, is that you’ll be fine whatever your weekly mileage is so long as you get your long runs in. Really. You can complete an ultra and do so with great success without logging more miles on your feet than you do in your car. Training Pace Before diving into the details of how much you should be run- 30 R E L E N T L E S S F O R W A R D P R O G R E S S ning, there’s the critical or, as it turns out, not so critical factor in your day-to-day training—your standard training pace. My advice? Run comfortably. With the exception of a steep hill here or there, there is no excuse for not being able to talk continually during the vast major- ity of your training. Unless you are running a road 50k, your average race day pace will likely be slower than your training pace. If you’re a competitve runner or a driven personality, it’s more likely that you are running too fast during