[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-405395-105":59,"doc-detail-405395-en":130},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":123,"head_meta":125,"extra_data":127,"updated_unix":129},105,"en","advanced-ultra-marathon-1-training-program","Advanced Ultra Marathon - 1 - Training program","","Advanced 12-week Ultra Marathon training guidance by Kirstin Bull, outlining preparation for an Ultra Marathon goal on May 21. The program specifies eligibility for experienced marathon/ultra runners maintaining at least four running days or 70 km weekly, and emphasizes injury risk without prior conditioning. It includes instructions for warm-ups, quality sessions (intervals, hill reps), recovery methods, long-run pacing, mid-program racing, nutrition and hydration, sleep, and recovery practices, plus a detailed week-by-week plan through multiple weeks.",{"@graph":69,"@context":122},[70,84,105],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/advanced-ultra-marathon-1-training-program/405395/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/advanced-ultra-marathon-1-training-program/405395.png","ImageObject",300,407,{"name":92,"@type":93},"lilac","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-11-02","2026-09-28",true,{"@type":102,"interactionType":103,"userInteractionCount":39},"InteractionCounter",{"@type":104},"ViewAction",{"@type":106,"mainEntity":107},"FAQPage",[108,114,118],{"name":109,"@type":110,"acceptedAnswer":111},"Who is the Advanced program designed for?","Question",{"text":112,"@type":113},"It is designed for experienced marathon or ultra marathoners who consistently run at least four days (or 70 km) per week, and who have been running consistently over the last six months.","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"What warm-up and quality session guidance does the program provide?",{"text":117,"@type":113},"It recommends a 1–2 km warm-up followed by 4 x 60–80 m strides, using strides to check running form and body feel. Quality work includes hard intervals at a sustainable maximum pace and easy reps for active recovery.",{"name":119,"@type":110,"acceptedAnswer":120},"How should long runs and recovery be managed during the program?",{"text":121,"@type":113},"Long, absorption, and bookend runs should be run at a relaxed, easy pace, ideally 45 seconds to 1 minute slower than marathon race pace, and the plan advises taking breaks if exhausted or sick and avoiding catch-up of missed sessions late in the program.","https://schema.org",{"og:url":83,"og:type":124,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":126,"canonical":83},"index,follow",{"doc_id":128,"site_id":62},405395,1790695967,{"code":4,"msg":5,"data":131},{"doc_id":128,"user_id":132,"nickname":92,"user_avatar":133,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":39,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":19,"language":139,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":67,"update_tm":143,"read_time":52,"preview_page_count":4},3985747861865,"https://ap-avatar.wpscdn.com/davatar_29158cc5080c5b710cf443261637dec0","By Kirstin Bull  \nThanks to Kirstin Bull for writing the Ultra Marathon programs. Kirstin is the current Women’s Australian 100km Record Holder and our 2016 Great Ocean Road Women’s Marathon winner.  \nKirstin has put together a fantastic 12 week training program to help you achieve your Ultra Marathon goal on May 21.  \nPlease consult your doctor before beginning any new exercise program.  \nThe Advanced program is designed for runners who are:  \n• Experienced marathon or ultra marathoners, and  \n• Are currently and consistently running at least four days (or 70km) per week  \nPlease ensure if you do plan on running this event that you have been consistently running over the last six months. The risk of injury is high if you commence either of these twelve week programs without previous conditioning. If in doubt please seek advice from a reputable running coach.  \nNOTES TO GUIDE YOU ALONG THE WAY  \nThese points will help you to follow your chosen program: The quality work should always include-  \n– A warm up of 1-2km, followed by 4 x 60-80m strides.  \n– Use the strides to focus on your running form and a ‘check in’with your body and how it is feeling.  \n– Each stride should be run progressively faster for an effective warm up.  \n– The total distance of the session, including the warm up, quality work and cool down is written in brackets. You may use this as a guide.  \n• Hard intervals should be run at a maximum pace you can sustain for all reps. For example, aim to have even (or as close as possible) 1km splits in the 4 x 1km session.  \n• The ‘Easy’ reps in the quality sessions allow for an active recovery. You may run as slow as you like, as long as you are still running. Try to avoid stopping. This is a form of active recovery, which teaches your body to recover whilst still running.  \n• For the hill reps, choose a hill approximately 150 to 200m in length. Run fast up the hill and use the downhill gradient as your recovery.  \n• Use a range of hill gradients during your training (if possible) to mimic the variety of hills you will find yourself running along the GOR course on raceday. Try and run at least a third of your long training runs on hilly/undulating courses. Specificity in training is the key.  \n• The long runs, absorption runs and bookend runs should be run at a relaxed and easy pace where you are able to maintain a conversation. Ideally aim for 45 seconds to 1 minute slower than marathon race pace.  \n• Consider racing one or two 5km or 10km races or a half marathon during the mid section of this program. Regular racing teaches and reinforces mental and physical strength. It will also give you a good indicator of where your fitness levels are at.  \n• For runners following the advanced plan, the bookend Sat/Sun runs are specifically designed to work on muscular strength and fatigue.  \n• If you are feeling exhausted or you get sick, listen to your body and take a break. Don’t push through unnecessarily. If you miss a few sessions, especially the long runs, please avoid trying to make these up in the last few weeks of the program.  \n• Ensure you practice your race day nutrition and hydration strategies whilst on your long training runs.  \n• Aim to get at least 7-8 hours of sleep per night.  \n• Eat a nutritious diet, have weekly to fortnightly massages and ensure stretching and/or yoga are part of your recovery routine.  \n• Above all else, have fun, enjoy the training and I’ll see you at the start line on race day.  \n• SR – Standing Recovery JR – Jogging Recovery  \n\n| | | | | | | | | |\n| --- | --- | --- | --- | --- | --- | --- | --- | --- |\n| Week 1\u003Cbr>27th Feb | Absorption Run\u003Cbr>10km Easy Pace | Quality Session 5km Time Trial\u003Cbr>10km Total Run | Mid Week Long Run\u003Cbr>16km | Run\u003Cbr>30 mins\u003Cbr>At Half Marathon Race Pace\u003Cbr>12km Total Run | Rest | Run\u003Cbr>12km | Long Run\u003Cbr>26km | 86km |\n| Week 2\u003Cbr>6th Mar | Absorption Run\u003Cbr>10km Easy Pace | Quality Session\u003Cbr>36 mins Run\u003Cbr>2mins hard, 1min easy 12km Total Run | Mid Week ","cbCaiskIcT1BoxO2","https://ap.wps.com/l/cbCaiskIcT1BoxO2","pdf",772312,"English","# Program overview\n## Eligibility and safety\n## Notes to guide your training\n## Training pace and session structure\n## Weekly training schedule","[{\"question\":\"Who is the Advanced program designed for?\",\"answer\":\"It is designed for experienced marathon or ultra marathoners who consistently run at least four days (or 70 km) per week, and who have been running consistently over the last six months.\"},{\"question\":\"What warm-up and quality session guidance does the program provide?\",\"answer\":\"It recommends a 1–2 km warm-up followed by 4 x 60–80 m strides, using strides to check running form and body feel. Quality work includes hard intervals at a sustainable maximum pace and easy reps for active recovery.\"},{\"question\":\"How should long runs and recovery be managed during the program?\",\"answer\":\"Long, absorption, and bookend runs should be run at a relaxed, easy pace, ideally 45 seconds to 1 minute slower than marathon race pace, and the plan advises taking breaks if exhausted or sick and avoiding catch-up of missed sessions late in the program.\"}]","Advanced Ultra Marathon - 1 - Training program | PDF",1790557649]