I do something similar to above and find the shorter run section are easier for my tired body to accept and also gives me something to focus/think about.

Goal Race: Bucklemania 48-hour Race (4/25/2025)

Training Plan: modified Koop plan

Monday: 7 mi Recovery, Myrtl routine

Tuesday: 9 mi Endurance run w/ 2 sets strides (AM); Core/Strength routine (PM)

Wednesday: 4 mi Recovery (AM); Myrtl routine, 6 mi Recovery (PM)

Thursday: 8 mi Endurance run (AM), Core/Strength routine (PM)

Friday: 6 mi Recovery, Myrtl routine

Saturday: 22 mi Easy run

Sunday: 12 mi Easy run (AM), 6 mi Easy run (PM)

Total Distance: 80 miles

Cycle Average: 53.5 mpw

Running Hours: 14:29

Acute-to-Chronic Ratio: 1.1

Peak week done and I am very thankful! It went fairly well. Got all the volume and supplemental work (including 9 miles walking), but had to drop the workouts, mainly due to how busy the week was. We started calving this week and ended the week with 9 calves! Obligatory calf tax. That on top of an overnight college visit with my daughter where we got to sit down with the XC coach (very cool and a super nice guy) plus several medical problems with some of the cows made a very hectic and stressful end of the week/weekend. At least it is over now and time to start tapering…and stressing on all the little details like weather and gear.

Goal Race: Bucklemania 48-hour Race (4/25/2025)

Training Plan: modified Koop plan

Monday: 7 mi Recovery, Myrtl routine

Tuesday: 9 mi Endurance run w/ 2 sets strides (AM); Core/Strength routine (PM)

Wednesday: 4 mi Recovery (AM); Myrtl routine, 6 mi Recovery (PM)

Thursday: 8 mi Endurance run (AM), Core/Strength routine (PM)

Friday: 6 mi Recovery, Myrtl routine

Saturday: 22 mi Easy run

Sunday: 12 mi Easy run (AM), 6 mi Easy run (PM)

Total Distance: 80 miles

Cycle Average: 53.5 mpw

Running Hours: 14:29

Acute-to-Chronic Ratio: 1.1

Peak week done and I am very thankful! It went fairly well. Got all the volume and supplemental work (including 9 miles walking), but had to drop the workouts, mainly due to how busy the week was. We started calving this week and ended the week with 9 calves! Obligatory calf tax. That on top of an overnight college visit with my daughter where we got to sit down with the XC coach (very cool and a super nice guy) plus several medical problems with some of the cows made a very hectic and stressful end of the week/weekend. At least it is over now and time to start tapering…and stressing on all the little details like weather and gear.

Strides are typically about 100m. Accelerate to speed over the first 50m and hold for the next 50m. Pace is typically anywhere from 5k pace to mile pace. The key is to maintain good form. This is a neuromuscular exercise to help your body learn how to run faster.

General consensus I see is to find a bridge overpass, parking garage ramps, bleachers, or stairs as a way to get some climbing in flat areas. Or as Gelly suggested, high incline on a treadmill.

There shouldn't be an issue moving a mile from the cooldown to the warmup.

Goal Race: Bucklemania 48-hour Race (4/25/2025)

Training Plan: modified Koop plan

Monday: 6 mi Recovery, Myrtl routine

Tuesday: 8 mi Steady State run [2x2mi] (AM); Core/Strength routine (PM)

Wednesday: 6 mi Recovery. Myrtl routine

Thursday: Core/Strength routine (AM); 7 mi Endurance run w/ strides (PM)

Friday: 6 mi Recovery, Myrtl routine

Saturday: 21 mi Easy run (AM); 3 mi Recovery (PM)

Sunday: 16 mi Easy run

Total Distance: 73 miles

Cycle Average: 51.9 mpw

Running Hours: 12:59

Acute-to-Chronic Ratio: 1.1

Very solid week. I came close to hitting all the planned activities as well as mileage. I scrapped the second steady state run on Thursday. I had to push the run to the evening and it was warm and windy by then, plus legs were a bit heavy from the strength workout at lunch. Opted for an endurance run with strides instead. Otherwise, the week went well. Also got in 10 miles of walking on top of the running. Great week to finish out March and finally feel like I’m getting back to good training. After a low mileage February (133 miles) due to sickness, it was good to have a bugger month of 324 miles in March. Hope to have a similar week coming up with a little mileage bump before it is time to start tapering.

Goal Race: Bucklemania 48-hour Race (4/25/2025)

Training Plan: modified Koop plan

Monday: 6 mi Recovery, Myrtl routine

Tuesday: 8 mi Steady State run [2x2mi] (AM); Core/Strength routine (PM)

Wednesday: 6 mi Recovery. Myrtl routine

Thursday: Core/Strength routine (AM); 7 mi Endurance run w/ strides (PM)

Friday: 6 mi Recovery, Myrtl routine

Saturday: 21 mi Easy run (AM); 3 mi Recovery (PM)

Sunday: 16 mi Easy run

Total Distance: 73 miles

Cycle Average: 51.9 mpw

Running Hours: 12:59

Acute-to-Chronic Ratio: 1.1

Very solid week. I came close to hitting all the planned activities as well as mileage. I scrapped the second steady state run on Thursday. I had to push the run to the evening and it was warm and windy by then, plus legs were a bit heavy from the strength workout at lunch. Opted for an endurance run with strides instead. Otherwise, the week went well. Also got in 10 miles of walking on top of the running. Great week to finish out March and finally feel like I’m getting back to good training. After a low mileage February (133 miles) due to sickness, it was good to have a bugger month of 324 miles in March. Hope to have a similar week coming up with a little mileage bump before it is time to start tapering.

For a 5:55 goal pace, VDOT calculator gives an easy pace range of 8:21 - 9:12 so OP is on the right track for easy pace runs.

I use bottles in my vest and keep one bottle of water and electrolyte mix in the others. The electrolyte mix is usually enough for my salt intake but for very long races or hot conditions I supplement with Salt Chews or tablets. Last race was my first using a lot of the chews and I noticed that they weren't that nice on my mouth when having to chew a lot of them. Next time, I'm going back to the capsules.

We don't maintain it, but I can pass the suggestions along to herumph. He's pretty quick to respond when I ask for a modification to one of the bots, etc.

Also, it might not even need to be in the Race Report generator. We could add the items listed above into the rule suggestion.

I bought a Baleaf sun hoodie off Amazon and it has worked very well for me and help up well.

It seems like it would be a good fit. For improvement, you need to either increase volume or intensity and it is better to not do both at the same time. Since you are comfortable with the workouts, the bump in volume (plus the cumulative fatigue) will be good for you then you can try a plan with more challenging workouts in the future.

Goal Race: Bucklemania 48-hour Race (4/2025)

Training Plan: modified Koop plan

Monday: 5 mi Recovery, Myrtl routine

Tuesday: 8 mi Endurance run

Wednesday: 6 mi Recovery. Myrtl routine (AM); Core/Strength routine (PM)

Thursday: 6 mi Endurance run

Friday: 6 mi Recovery, Myrtl routine

Saturday: 10.2 mi Pacing, 16.3 mi Pacing

Sunday: 10.5 mi Easy run

Total Distance: 68 miles

Running Hours: 12:49

Acute-to-Chronic Ratio: 1.0

Didn’t end up getting the workouts in that I had hoped, but felt good about the volume, got an additional 10 miles in walking, as well as working in more supplemental work. Legs are feeling the volume build and with my planned pacing for the weekend’s 100-miler, didn’t want to risk being too fatigued. First leg had the possibility of being spicy if my runner stayed on goal pace and I wanted to be able to support him and then still be able to run the next leg with my other runner. Overall, weekend went great with the pacing and volunteering. First leg didn’t end up being as fast as planned (which was a good thing), but still had a good weekend with my running club. We had 9 runners (eight 100-milers, one 50-miler) and almost everyone set a PR time or ran a PR distance. Hope to build a bit more mileage this week and get some more quality in, either as workouts or just faster-paced miles.

I've done the same as KF and mixed my Tailwind up strong (3 scoops in 10 oz for 300 cal). I took sips from that and then got water at the aid stations. Worked very well.

I would do the same rest as you plan to do after the 1200m rep for the rest between sets.

2 intervals of 1200 and then 1 x 800m and then the same again (which is 2 sets)

This way is correct.

I would add more miles to existing runs or add in another run day before going to doubles. In my mind, regular doubles don't start making sense until 70-80 mpw.

Please report these posts that you feel don't fit. We try to focus on reported items first when time is limited for modding.

I am a fan of Pfitz's marathon plan. I've used a modified Pfitz plan for ultra training. I moved the medium-long run to Saturday with the long run on Sunday. MWF were recovery runs, Tuesday workout, Thursday GA or ML. I tried to keep the Saturday runs to GA pace and then slowed the long runs down to somewhere between GA and Recovery pace. It worked pretty well for me. I tweaked the workouts as well as VO2 max seemed less important. I did hill repeats and tempo runs as the planned workouts.

Goal Race: Bucklemania 48-hour Race (4/2025)

Training Plan: modified Koop plan

Monday: 4 mi Recovery, Myrtl routine

Tuesday: 6 mi Endurance run, Core routine

Wednesday: 5 mi Recovery

Thursday: 8 mi Steady State run (4x 1mi), Core routine

Friday: 6 mi Recovery

Saturday: 24.4 mi Easy run

Sunday: 10.6 mi Easy run

Total Distance: 64 miles

Running Hours: 11:20

Acute-to-Chronic Ratio: 1.0

Little bump in mileage this week and got a baby workout in. Definitely could tell that it had been awhile since doing anything fast. Also added in 9 miles walking which was good. Hope to keep the progress going this week and build a bit more miles. Not sure about workouts as I’m trying to save the legs a little bit to help some friends this weekend.

That's pretty cool about Ultrasignup. I didn't know they did that. I will keep it mind.

I do them some, but my mind prefers even numbers even though it really makes do difference training-wise.

My local running group has been wanting to do a run like that but with Chipotle. Can't remember the number but not as many as you guys. Is it required to get something from each store like the Taco Bell challenge?