Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance

Every once in a while a training book is published that stands out as a likely candidate to become a classic. Jason Koop and Jim Rutberg have done just this with their new book "Training Essentials for Ultrarunning" (VeloPress, 2016). After two readings, I am convinced that this work will take a place next to other classics like "The Lore of Running", "Daniels Running Formula", and "Hansons Marathon Method" (among others) as the "go-to" book for ultrarunning training.The training required for successful ultrarunning racing is unique and through the application of established physiology, sports psychology, and years of working with elite and aspiring athletes, Koop and Rutberg have provided a comprehensive guide to anyone who wants to excel at ultrarunning.Much of what little is available on training for ultramarathon races is based on extensions of marathon training principles peppered with anecdotal information (or, more typically, misinformation) that just does not have a repeatable, logical, and justifiable basis for establishing an ultrarunning training regimen. Parts of these "training approaches" work, other parts do not, and little of this available information helps in development of a season-long training plan that identifies focus races and puts structure in place to allow a dedicated athlete to excel. Koop and Rutberg provide a detailed, substantive, and thoughtful process for putting together a training plan for ultramarathon racing- they call it the "Ultrarunning Revolution" and I concur that the training principles and the associated plan development process presented in the book will revolutionize accepted approaches to training for ultramarathon races. Throughout the book the authors methodically put the coffin lid on the "run more" philosophy of ultrarunning training- a training approach that not only doesn't produce excellence but also maximizes the probability of injury. In it's place they offer details of a high intensity interval-intensive, progressive, periodized, and race specific plan approach that is based on current endurance sport physiology understanding as well as their extensive endurance sport coaching experience.What currently passes for ultrarunning training is perhaps reflective of the historic community that has evolved around the sport- a casual, low-key, fun-loving group of great people trying their hardest to enjoy life to the fullest. This, otherwise admirable, approach when applied to training ofttimes leads to a similarly casual, low-key process that is not consistently grounded in the realities of endurance sport physiology focused on excellence. The authors part ways with a large ultrarunning contingent that subscribes to long, low heart rate, running as the primary or, for some, the only, element of a training program. Some call this MAF (maximum aeorobic function) training and I do not remember that the term was even mentioned in this book- and rightly so! The drivel that is associated with the basis behind the singular efficacy of MAF training is nonsensical and in direct conflict with available, peer-reviewed endurance sport physiologic studies.After over 40 years of endurance sport training in the sports of cross country skiing, road cycling, mountain biking, and running, it is abundantly clear (at least to me) that high intensity interval training is the key element to excellence in any endurance sport. Not to the exclusion of other foci but, rather, as a central piece around which a training plan is designed. Koop and Rutberg provide not only the physiologic basis for utilization of high intensity interval training as a foundational part of the training process but they detail how to use intervals to the best benefit as applied to ultrarunning racing. Their guiding principle is to deliver the athlete to the starting line in the highest possible state of fitness- where "fitness" is an optimal state of aerobic capacity, anaerobic bandwidth, physical toughness, and mental preparedness. High intensity interval training plays a critical role in each of these "fitness" components- intervals, as the authors put it, create "the stimulus necessary to achieve positive adaptations."But the training process for ultrarunning racing is not just composed of cardiovascular, musculo-skeletal, and mental fitness. It also includes gastrointestinal (GI) "fitness" as well and the authors devote an appropriately substantial chunk of the book to this subject. In 45 pages of text and figures, Koop and Rutberg provide the first comprehensive guide to "training your gut" for ultramarathons. Given that the number one reported cause for failure in an ultramarathon race is GI-distress, this has been a long time in coming. Avoidance of GI-distress-associated reduction in pace (and, for some, a DNF) is critical to any competitor who wants to race to maximum ability. Strategies for hydration, fueling, and "training the gut" are fully integrated and given the importance they deserve.The overarching training approach presented in the book is based on an "energy system" block periodization that follows a temporal progression of training blocks that increase in specificity to the focus race. In the general case of an ultramarathon this means that in the early season a VO2 max interval block is followed by a lactate threshold block and then the build-up ends in an endurance running block, preferably on similar terrain to the race (and most preferably on the actual course) just prior to the race. The early season blocks develop the cardiovascular engine and efficient neuromuscular adaptations required to be able to maximize the output of the endurance running block and, hopefully send the athlete to the line in an optimal state of fitness. To me this all makes sense, but I would point out that the jury is still out on the efficacy of the block periodization in endurance sport. Although shown to be advantageous in power sports (like weight lifting) there is scant data available that supports block periodization in endurance training. From a conceptual perspective the block periodization model is appealing and certainly worthy of one's time and effort, particularly given the solid physiologic basis and success that the authors have had with it in their coaching practices."Training Essentials for Ultrarunning" is a valuable and comprehensive guide that represents a landmark in the unique and quirky realities of training for ultrarunning. The text is pleasingly readable, well structured, nicely illustrated, and grammatically consistent. Included are sidebar anecdotes from some current elite ultrarunning athletes as well as valuable peripheral information like opinion pieces on the value of downhill repeats, when to power hike vs run, the fallacy of "fat adaptation", cross training, and many others. An index is included as well as a thorough listing of references to peer-reviewed studies. This book is highly recommended and should be read by anyone seeking to excel in ultrarunning competitions.Boasts A comprehensive guide to training for ultrarunning Founded on sound physiologic principles Includes significant material on hydration, fueling, and "training the gut" for the rigors of an ultramarathon Good discussion on the use of RPE (reported perception of effort) versus heart rate in training, particularly during intervals Excellent illustrations Informative anecdotes from current elite ultrarunners Valuable opinion pieces on peripheral topics A good index and a nice collection of reference material Very readable for a lay audience whilst still being detailed enough for subject matter expertsBeefs No discussion of the efficacy of block periodization The text alludes to the potential for power meter-based training but does not include a thorough discussion of the topic. Should the current running power meters being developed (e.g. Stryd) prove to be accurate and user-friendly, a second edition of this book may be in order. The discussion on salt totally ignores the work of many researchers including the data and analysis provided in the book "Waterlogged" by Noakes. Reliance on the ACSM for guidance in this area is highly suspect and casts an ill light on the recommendations in the book. The saving grace is that too much salt rarely leads to issues. Although a good index, it is a bit skimpy

Update to my original review:I initially gave the book 3 stars due to the lack of any sort of specific training plan or 'here's where to start' that would be helpful to the beginning runner. I completely understand why the author would not include this due to the individual differences in every reader, but I still felt like the synopsis I read when buying the book indicated it would include something along these lines to help me get going. If I had the time and finances to hire a coach to do this for me I probably wouldn't be buying the book in the first place.After having this book in my collection for over six months now, I've updated my review to five stars. It took some time for me to figure out how to implement the ideas that Koop outlines in the book, but now that I feel like I understand where I'm at in my training and how to apply the principles to myself, I find I'm referencing this book on a regular basis to help fine tune what I'm doing. I also know that doing the V02 max work, tempo runs, etc and following Koop's overall plan is undoubtedly improving my running. If you're training for longer races and all you're doing is pounding out longer and longer slow miles per typical marathon or ultramarathon training plans, you're putting yourself at a much higher risk of injury and you're not developing your potential nearly as quickly as you would following Koops methods. Highly recommend this book to any runner. It might take some time to fully grasp how all the elements fit together, but will repay your efforts with improved times on the course.Original Review:First off, I initially wanted to give this two stars based on my disappointment after finishing the book. As a runner who's looking to run my first ultra, I was psyched up to take Koop's impressive strategy straight off my couch and into training. Unfortunately for a fairly novice long distance runner, this book lacks the details needed to do that.It does provide a great overview on how to use some very specific training methods in preparing to succeed over long distances. It breaks down when and why to apply interval and tempo training in your race prep. Unfortunately it does not give specifics and how to actually do interval or tempo training; it makes the assumption that the runner or coach who is reading the book is already well versed in these areas. While I now understand the benefits to using interval runs at the beginning of long term race prep plan, I have no idea what to actually do tomorrow. Do I go out and run ten sets of one minute sprints? A one hour run with three two-minute high intensity sections in the middle? No clue. After completing the book I was sure I missed an entire section, and had to go back and re-read big portions to make sure I didn't gloss over this vital information. Still no luck. My initial enthusiasm for Koop's book quickly descended into huge frustration. I was looking for some training wisdom that I could immediately use, but it's not here. Conveniently I did find it available for a fee on Koop's website, but I'm still too irritated to cough up any more dough. I understand that he's a coach and gets paid for it, but I purchased the book with the impression that it would allow me to develop a training plan for my race.All that being said, in fairness the information in the book is fantastic and well written. It has tons of information on running ultras that goes beyond the scope of what and when to run when training. The information on planning race nutrition and hydration, the ADAPT strategy, and all the other nuggets that will hopefully help remove 'failure points' from my first ultra is worth the money I paid for the book. As soon as I finish this review I'll start researching interval training, tempo training, etc, and will apply Koop's approach to build a training program. I'm just frustrated that I wasn't able to find everything here as I expected.

REVISED1. Heady and overly technical book that lacks enough quick insights to be consumed by the average athlete. Perhaps, the 2nd edition will contain more practical tips, more vignettes on the pros, and less fancy overly complicated graphs & charts.2. Training & Nutrition plans are efficacious if not elaborate. Presently incorporating 3wk Interval plan as precursor to 3wk Steady State phase for upcoming 50k.3. Race overviews are informative & inspiring. This section needs to be expanded 100x!I'm a former cpg analyst, MBA, IM athlete who is just beginning my 5 year aspiration to race 100s. I garnered more insights from 2wks with Krissy Moehl's books vs comparable time with Koop's.

Excellent.

Excelente libro para entender (y aprender) todas las habilidades, aptitudes y actitudes que debe tener un ultracorredor. Muchos ultracorredores han aprendido solamente en base a sus experiencias personales, pero desconocen la parte técnica y emocional que en este libro explica ampliamente un entrenador deportivo que ahora se dedica a entrenar ultracorredores.

After reading several books about ultrarunning I have to say, this is by far my favorite one! Jason draws from his experience as a ultrarunner and coach and explains you what/how/when/why.He covers every area that you could think about, from equipment to nutrition to race-strategy and training schedule.His training schedule and training principles make sense to me and I understand why he would want you to train that way.As someone whos working shifts it's good that he doesn't offer a rigit training plan because I cannot follow those plans. Jason offers insight on how and why he sets up the trainingsplan as he does which is far more usefull if you'd ask me.The English is pretty easy to understand and follow along, so even as someone who's first language is not english the book is an easy read!

This books has way more information than you need for your first ultra, but a handy resource for your subsequent ultras. Great tips on efficiency, nutrition and setting goals that are in your realm and passion.

Muito bom livro, linguagem simples , abordagem direta, excelente para buscar entender e aprimorar conhecimentos e técnicas para provas de endurance!!!

As a running coach I have found this book useful for helping others overcome plateaus. Though the presentation is not in the form of bullet points, every word is golden and supported by scientific evidence. Those who have mentioned in the reviews that there is lack of scientific evidence in this book have obviously not read it thoroughly, or are supporters of the theory that just going for long runs and more mileage is enough for ultra running. Ultra running is way beyond that. A big thanks to the author for a job well done.