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The plan is organized into three four-week blocks with structured training builds, a recovery week each block, and a final taper into race day. It emphasizes five preparation rules, defines training intensity types (easy, steady, tempo, hills, long), and includes strength & conditioning, core work, and recovery nutrition guidance.",{"@graph":69,"@context":127},[70,84,106],{"@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/ultra-marathon-12-week-training-plan-brought-to-you-by-threshold-trail-series-coach-kerry-sutton/405397/",{"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/ultra-marathon-12-week-training-plan-brought-to-you-by-threshold-trail-series-coach-kerry-sutton/405397.png","ImageObject",300,407,{"name":92,"@type":93},"BigDaveOnline","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-11-06","2026-09-28",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",15,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119,123],{"name":110,"@type":111,"acceptedAnswer":112},"What is the starting fitness assumption for this 12-week plan?","Question",{"text":113,"@type":114},"The plan assumes you can currently run 20 minutes without stopping. Pace is not the focus initially, and 20 minutes should cover roughly 3–5 km.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"How is the 12-week training plan structured?",{"text":118,"@type":114},"The plan is split into three blocks, each lasting four weeks. In each block, three weeks build training, the fourth week is a recovery week, and Block 4 ends with a taper leading into the marathon.",{"name":120,"@type":111,"acceptedAnswer":121},"What training intensity definitions does the plan use?",{"text":122,"@type":114},"The plan defines Easy as conversational pace, Steady as slightly harder with long sentences, Tempo as “uncomfortably comfortable” with short sentences between breaths, and Hills as structured uphill intervals with defined rest while descending.",{"name":124,"@type":111,"acceptedAnswer":125},"What should be included in strength and conditioning and recovery?",{"text":126,"@type":114},"S&C sessions should be no longer than 45 minutes (60 max) and include running-specific exercises like squats, lunges, kettlebell workouts, hamstring curls, and leg press, followed by 10–15 minutes of core work (plank, side plank, crunches, Russian twists). Recovery guidance stresses balanced nutrition with protein, healthy fats, vegetables, and healthy carbs, plus rest to support consistent training.","https://schema.org",{"og:url":83,"og:type":129,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":131,"canonical":83},"index,follow",{"doc_id":133,"site_id":62},405397,1790672023,{"code":4,"msg":5,"data":136},{"doc_id":133,"user_id":137,"nickname":92,"user_avatar":138,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":139,"file_id":140,"file_url":141,"file_type":142,"file_size":143,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":44,"language":144,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":145,"faqs":146,"seo_title":147,"seo_description":67,"update_tm":148,"read_time":149,"preview_page_count":4},962090896214,"https://ap-avatar.wpscdn.com/davatar_155a257f0dc6eb9ab79c44ca47cae57d","ULTRA MARATHON  \n12 WEEK TRAINING PLAN  \nBROUGHT TO YOU BY THRESHOLD TRAIL SERIES COACH, KERRY SUTTON  \nTHRESHOLD TRAIL COACH, KERRY SUTTON:  \nSometimes there can come a point in life when we are looking for something else; something to shake things up, something which gives us the opportunity to stretch ourselves, test ourselves, something that takes us out of the ordinary flow of life….That or you made a drunken bet which you are now being held to! Either way ultra events are perfect to have a new challenge, and test yourself in a very different way.  \nI fell in to the former category eight years ago. It began with an endurance walk of 50 miles across Scotland. I trained hard, it wasn’t always easy to fit sessions in, but I made it to the start line ready to give it my best shot -and absolutely loved it! Fast forward 8 years, and I now compete as a runner at ultra marathons of all distances and have raced all around the world. So first warning: beware, endurance events are hugely addictive, because, believe it or not, they are a lot of fun!  \nMy experience from ultra walker to ultra runner and competitor means that I can understand first hand what it is like take on these challenges. I have written the plan below to get you to the start line of Dulux London Revolution, fit and ready for the challenge ahead of you. It is easy to follow and will lead you by the hand, gradually building your endurance base and fitness over the course of 12 weeks.  \nCoupled with these plans I am also able to offer bespoke coaching. Being personally coached by me will allow you to have a plan which is tailor made to you and your particular life challenges, sporting ability and goals. The plan I write for you will be backed up with phone, email and text contact providing guidance, support and motivation. If you would like further advice on this visit [www.kerrysutton.co.uk](www.kerrysutton.co.uk and)[ and](www.kerrysutton.co.uk and) contact me from there.  \n’Believe and you can achieve’  \nMEET KERRY  \nTHE KEY TO A HAPPY FINISHER  \nThere are 5 rules to bear in mind when preparing yourself for an event of this nature.  \n5 RULES  \n1. Consistency is key. Improvement happens when we do the activity repeatedly, but not in a stop/start fashion. Decide how much time is manageable for you on a weekly basis and stick to it.  \n2. Rest is when the transformation happens. We train to break our muscles down, it’s when we rest that they rebuild stronger.  \n3. Don’t neglect your mental game. Be aware of the sessions that made you stronger. When you went out and walked when you didn’t want to, when you carried on and did another 2km even though you had blisters. The day you finished your 10km in the driving rain. All of these scenarios make you mentally more able to deal with them next time they arise.  \n4. Have the right kit. If you don’t, it’ll either be the reason you don’t train or training will be uncomfortable and less enjoyable. Don’t ‘make do’  \n5. Run in all weathers. You’ll be fully prepared for what ever is thrown at you on the day itself.  \nRemember this:  \nNo one ever regrets having completed a training session but one often regrets missing one.  \nNOTES   \nThis plan assumes you can currently run 20 minutes without stopping. Pace isn’t important at this stage, but 20 minutes should take you anywhere between 3-5 km.  \nThe 12-week training plan is separated into three 4-week blocks. Each block contains 3 weeks where your training will build and increase, and the fourth week will be a recovery week. The final week of Block 4 will be a taper, ending with the marathon.  \nConsistency is the key to this training plan. Running two, three or four times per week on a regular, consistent basis will lead to huge gains, regardless of the pace and intensity of the session. So, make consistency your goal.  \nTraining intensities  \nEasy – conversational pace. Effort should not be taxing at all.  \nSteady – a little harder, but you should still be able to speak long sent","cbCaiqUOBFGOKp3F","https://ap.wps.com/l/cbCaiqUOBFGOKp3F","pdf",11571353,"English","# 12-week training plan\n## Background and coaching offer\n## 5 rules for preparing\n## Current fitness baseline and plan structure\n## Training intensity guide\n## Hills and long-run guidance\n## Strength and conditioning (S&C)\n## Recovery and nutrition","[{\"question\":\"What is the starting fitness assumption for this 12-week plan?\",\"answer\":\"The plan assumes you can currently run 20 minutes without stopping. Pace is not the focus initially, and 20 minutes should cover roughly 3–5 km.\"},{\"question\":\"How is the 12-week training plan structured?\",\"answer\":\"The plan is split into three blocks, each lasting four weeks. In each block, three weeks build training, the fourth week is a recovery week, and Block 4 ends with a taper leading into the marathon.\"},{\"question\":\"What training intensity definitions does the plan use?\",\"answer\":\"The plan defines Easy as conversational pace, Steady as slightly harder with long sentences, Tempo as “uncomfortably comfortable” with short sentences between breaths, and Hills as structured uphill intervals with defined rest while descending.\"},{\"question\":\"What should be included in strength and conditioning and recovery?\",\"answer\":\"S\\u0026C sessions should be no longer than 45 minutes (60 max) and include running-specific exercises like squats, lunges, kettlebell workouts, hamstring curls, and leg press, followed by 10–15 minutes of core work (plank, side plank, crunches, Russian twists). Recovery guidance stresses balanced nutrition with protein, healthy fats, vegetables, and healthy carbs, plus rest to support consistent training.\"}]","ULTRA MARATHON - 12 WEEK TRAINING PLAN - Brought to you by Threshold Trail Series Coach, Kerry Sutton | PDF",1790557654,23]