Training Essentials for Ultrarunning

by Jason Koop

When elite ultrarunners have a need for speed, they turn to coach Jason Koop. Now the sport s leading coach makes his highly effective ultramarathon training methods available to ultrarunners of all abilities in his book "Training Essentials for Ultrarunning."

Ultramarathoners have traditionally piled on the miles or tried an approach that worked for a friend. Yet ultramarathons are not just longer marathons; simply running more will not prepare you for the race experience you want. Ultramarathon requires a new and specific approach to training. "Training Essentials for Ultrarunning" will revolutionize training for those who want to race an ultramarathon instead of just gutting it out to the finish line.

Koop's race-proven ultramarathon program is based on sound science, the most current research, and years of experience coaching the sport s star runners to podium performances. Packed with practical advice and vetted training methods, "Training Essentials for Ultrarunning" is the new, must-have resource for first-timers and ultramarathon veterans.

Runners using "Training Essentials for Ultrarunning" will gain much more than Koop s training approach:

. The science behind ultramarathon performance.

. Common ultramarathon failure points and how to solve them.

. How to use interval training to focus workouts, make gains, reduce injuries, and race faster.

. Simple, effective fueling and hydration strategies.

. Koop s A.D.A.P.T. method for making the right decisions to solve a race-day crisis.

. How to plan your ultra season for better racing.

. Course-by-course coaching guides to iconic U.S. ultramarathons including American River 50, Badwater 135, Hardrock 100, Javelina 100, JFK 50, Lake Sonoma 50, Leadville 100, Vermont 100, Wasatch 100, and Western States 100.

. How to achieve your goal, whether it s finishing or winning.

A revolution is coming to ultrarunning as ultramarathoners shed old habits and embrace the smarter methods that science and experience show are better. Featuring stories and advice from ultrarunning stars Dakota Jones, Kaci Lickteig, Dylan Bowman, Timothy Olson, and others who work with Koop, "Training Essentials for Ultrarunning" is the go-to guide for first-time ultrarunners and competitive ultramarathoners. "

Genres: Nonfiction, Fitness, Sports, Health, Audiobook, Reference

Audiobook

First published June 1, 2016

Reviews

[David Williams · Rating 5 out of 5]

I have 10 ultramarathon races under my belt since 2012 when I showed up to the JFK50 starting line having just run an ugly OBX marathon the previous Sunday. I started in blissful ignorance, toughing my way through a very do-able course, and learning through the highs and lows of every Coke I drank at an aid station until I finally finished just under the cut-off time. I would like to say that I dove into learning the sport from there, but I didn't. I ran ultras as time allowed, struggling through every one and just loving the experience and the community. If only I had been smart enough to know that books on this sports were out there!

Skip ahead to 2018 when my career position offered an opportunity to jump back into ultrarunning after a 3-year hiatus. I decided to get smart this time - and the results are clear. I've set PRs for the marathon, 50K, and 50M distances, and the success has only spurred me to continue looking for training, racing, and nutrition resources. I finished Jason Koop's Training Essentials for Ultrarunning a week ago. The book's core is Koop's coaching philosophy explained through examples of his athletes as well as his own ultrarunning experience.

What's different here is Koop's philosophy of starting your training season with a focus on fitness, then proceeding to work on race specifics within certain timeframes as training gives way to racing. The usual goal setting, problem solving, and race tips are present, but Koop really sticks to the philosophy with examples of real world application. He shies away from prescriptive, overly rigid advice, which allows readers to incorporate Koop's ideas in a flexible way suited to their own particular circumstances. There are many athletes and coaches in the sport who disagree with Koop's training philosophy, favoring the no need for speed workouts approach. As a middle to back of the packer who just enjoys the ride, I tend to favor the steady as she goes approach. But, like most runners, I am interesting in knowing just how much I am capable of. I plan to try Koop's philosophy as I build my winter/spring training plans.

Ultimately, each athlete must make his/her own choices about how to train and race. I recommend Training Essentials for Ultrarunning for those with a few ultras under their belt looking for ideas to unlock their potential. You may decide against it, but it's worth hearing Koop out.

[Owen · Rating 5 out of 5]

I thought this was a great book. It is not a list of workouts and the mileage to run on days.

This teaches an understanding of what it takes to run an ultra. And why people do not finish. Taking care of your food, hydration, and feet are very important. It is a very interesting book that I enjoyed a lot!

Some of the big takeaways are.

Even though you race ultra you still train with long runs, tempo runs, and intervals.

Prefer to train uphill. Very little downhill training because it’s so hard on the body. Also you spend more time running uphill in a race so better to improve that.

Try to get as much elevation change in your training as you will in your race. Running on the same surface.

Water 16 to 24 ounces an hour. Calories 200 to 250 cal per hour.

The closer you get to race day the more race specific your training comes. The further you’re away from my stay, the more you can train in the other areas like speed work that won’t pertain to race day.

Race day spoilers. Weather, hydration, food, G.I., feet, injury. Avoid all of these and you should have a pretty decent race.

[Broodj3ham · Rating 3 out of 5]

I definitely learned things from this book that I will try to implement while training for my first ultra (80km in March 2022 😬) and Koop doesn’t just suggest things because “they feel right”, but has a lot of knowledge from scientific studies.

Nevertheless, I also felt like a lot of the stuff in here is only applicable to top athletes who have a lot of resources available (such as a private coach). The book is also very U.S. centered, mentioning foods/snack brandnames that apparently every American knows but I have absolutely never heard of in my life (e.g. Krispy Kreme?), discussing only specific ultra-trails in the U.S and using strange units.

[Lesley Doane · Rating 5 out of 5]

I have enjoyed Jason Koops Insta stories and podcast and was really looking forward to diving into this book. One of the main reasons is, I have mad respect for him as a human, runner, and coach. No, I don't know him personally, but this is my opinion from afar. His dry humor, research based practice, and to the point demeanor were nicely represented within these pages. He is the reason I began to train for ultras by time, rather than stress about checking off set numbers of miles. This was game changing for me. However, I digress. Let's return to the specific book review. Outstanding. I am very impressed at the time, research, and talent that went into writing such an in depth look at ultra training. This book covers everything, including a female specific section. I have always been someone who sticks to a specific training schedule and rarely steers away from what is already planned. Using the information in this book, I wrote my 50k training plan for the first time. I have a race this weekend and have never felt stronger, more confident, or ready at the end of a training block. I put in a lot of time running - more than I ever have before, but feel great! I have book marked multiple pages - sorry to those who feel this is a disrespect to books, but....I have read and re-read certain sections many many times. I highly recommend this book to any runner, or anyone who loves to grow through PD opportunities to gain more knowledge.

[PARPILLON · Rating 5 out of 5]

Ever since I've started to get passionate about trail running, I've been on the lookout for a book that I could use as sort of a training bible.
One could argue that such a book does exist in the road running world (Tim Noakes' "Lore of Running" might be it). I don't think the same could be said about trail and ultra running.
With that second edition of his book, Jason Koop has, in my opinion, wrote the bible of trail and ultra running training.
With a science-driven, no BS approach, that book should guide any serious trail and ultra runner in his or her quest to become better.
An absolute must.

[Olivia Law]

This was one of the best ultra books I've read (and I just read three in the last week-ish). It was surprisingly funny, and really informative. The information felt like it was legit useful, and stuff that I'll be able to apply to future runs! I also loved the section at the end, which breaks down the most famous ultras in the US.

[Iulian Bofu · Rating 5 out of 5]

A must have guide you may need for ultrarunning

[Việt Anh Nguyễn Lê · Rating 5 out of 5]

Extremely informative and comprehensive. This book gave me a whole new point of view on training for longer distances.

[Iain Macfarlane · Rating 5 out of 5]

Well written and well researched. Designed to give you the tools to create and tinker with your own training plans over the unique challenges of the ultra distance. Aimed at people who have knowledge and experience and want to put it together meaningfully. Treats ultras as a different sport than running and shows you why you can't just take marathon plans and extend them. Well worth the read for the obsessed.

[Alex · Rating 5 out of 5]

This is the best and most current book on ultrarunning.

[Judson Greene · Rating 5 out of 5]

Super informative, especially the chapters on long-and short-term training plans. I was debating hiring a coach, but after reading this I’m pretty confident in creating my own plans for the rest of the year.

[Nicolas de Wet · Rating 4 out of 5]

Do the least race-specific training first; work on your strengths last; incorporate training across the whole intensity spectrum in specific blocks.

Koop gives clear training principles such as these which are easy to incorporate into your own training.

Many ultra topics are covered, e.g. strength training, nutrition, race strats, specific races like Western States, which makes this book a useful reference that would do well on any runner’s coffee table.

[Pierre Fortier · Rating 5 out of 5]

A must read for an Ultra Runner. The best I read about it so far. Reference.

[Andrew Brady · Rating 4 out of 5]

Good guide.

[Cory McArtor · Rating 5 out of 5]

Great book for those interested in training fir ultras. Probably not worth reading for anyone else.

[Jamie Charles · Rating 5 out of 5]

January 2022 | 4.5/5
My first non-fiction of the year, and it's a reread of sorts. Ive gone cover to cover with the first edition 3 or 4 times in the past couple years - it is, the definitive Ultrarunning bible - so the 2nd arrives and I've got to see what's what.

Koop says 75% of the book in new or reworked content - I don't know. The physiology is the same, with some cool new sidebars to dispel some of the more recent pseudoscience.

Updated sections for the ladies was really well done. Even more race specific training notes. Strength training and additional athlete interviews make up the bulk of the new.

The layout is easier to navigate and it's a pretty book (once you get past the dull cover image), but I don't really think it will be seen as the new bible for ultrarunners. It's great, but not as groundbreaking as the 1st edition, and it felt, over edited with too many authora - Jason's voice was lost, imo.

It will be a frequent reference manual for me, and a reread to capture even more of the gold. I'd wait to catch a sale if you all ready own the 1st edition - but it makes a great first resource for the aspiring ultrarunner too.

[Ashley · Rating 4 out of 5]

Absolutely jammed with useful information, there is some real gold contained in this book, especially with regard to psychology, motivation, nutrition and race strategy.

Not quite 5* because of a bit of structural muddle and some bizarre diagrams (figure 3.3?!?) and the lack of focus on strength/cross training incorporation in the overall scheme. The majority of top athletes use strength and cross training but the author is a bit defensive about his contrary stance on the matter and I think the book loses out for it.

'Training for the Uphill Athlete' edges this as the 'bible' for ultra / mountain running with a clearer structure and writing, as well as a sounder scientific basis for the physiology and training. This book should absolutely be read as well though for all the additional brilliant little tips.

[Carissa Liebowitz · Rating 5 out of 5]

Excellent resource for both newbie and experienced ultrarunners alike. I found it to be a solid mix of science, practical applications in both training and racing, and interesting anecdotes. For those looking for training plans and one-size-fits-all strategies, this is not the book for you. Rather, it provides the why behind almost everything an ultrarunner might need to make a decision about including training, nutrition, strength training, mental skills, etc. I feel like this is the kind of book that I wished I read when I first started running ultras and one I hope to reference often in the future.

[Matilda · Rating 4 out of 5]

I've been listening to the Koop podcast for well over a year. As I planned to run my 2nd ultra in 2022, I figured purchasing the audiobook would be perfect for my long runs.

There is loads of information in this book, and the bonus pdf graphic guide is excellent.

However, everything is in feet and miles, so sorry Koop, you lose a star because of the imperial system.

[Vasudev · Rating 5 out of 5]

Koop explains the science behind ultramarathon and on ways to improve performance. He detailed strategies for training, racing better. I resonate with his emphasis on fitness as the primary ingredient for a successful workout. Like the way he layed out the contents.

[Joe · Rating 3 out of 5]

A well written training guide for ultra distance running. Most likely the best ultra training guide on the market at this time.

[Özgür · Rating 5 out of 5]

Best book I read on the subject...

[Lisa · Rating 5 out of 5]

Great information packed into this book and solid, applicable training advice that I can’t wait to incorporate into my training and racing.

[Jaakko · Rating 5 out of 5]

Practical, science-backed advice.

[Michele · Rating 4 out of 5]

This is the 2nd ultra running training guide I’ve read in preparation for Press Traverse. It’s only 48 miles and most of the training guides talk about 50 and 100 mile events, but this information has been critical in helping me understand how to train for more than a marathon. For Press Traverse, there is no bail out option, so this (and the other guide) helped me understand how to train and what to expect.

Both books, including the is one, emphasize how different an ultra is from a marathon. “…ultramarathons are not simply longer marathons. Your limiting factor isn’t your physical capacity but rather your habits, nutrition and hydration strategies, gear selection, knowledge of the course, decision-making capabilities, and forged toughness”(2%). I have run marathons but training for an ultra has necessarily had to be very different.

This one included a lot more science and statistics than the other guide I read, some of which I glossed over.

Take aways:
— Rest with purpose; sometimes rest is better than cross training
— Train smarter, running more is not always best
— A nutrition plan is critical. A massive calorie deficit is unavoidable, but you should aim to consume 30-40% of calories burned in carbohydrates calories over the course of the run. “Smaller, more frequent portions of calories are always better because they digest more easily”(24%). You have to train your body to be able to eat and run.
— The last longest run isn’t critical. Your ability to succeed/finish is accumulated over many months
— If you do want to do one super long run, which is beneficial, don’t do more than 75% of the ultra distance you are training for.
— What’s more important than that one longest training run is working on fitness through tempo runs and intervals, training for the terrain as weather, and working on your nutrition plan
— The #1 reason people don’t finish ultras is GI distress.
— How long do you need to train? “…you need at least 6 hours per week of training, for at least 3 weeks, to be successful at the 50K and 50-mile distances. For the 100K and 100-mile distances, you need at least 9 hours of training per week for 6 weeks”(42%).
— There is a lot of very specific training advice, particularly if you’re trying to meet certain goals other than finishing. One piece of advice was to plan training by starting at the end/event and working back to plan it out, developing weaknesses first then strengths closest to the event.
— Run on tired legs? Yes
— How to taper - start 2-3 weeks before the event; reduce training volume and intensity quickly at first then gradually towards the end. Reduce to 40-50% of training volume in week 1, 20-30% by week 2 and <20% in week 3.
— How to determine your caloric burn rate - 1 cal/1kg/1km on flat level terrain with a 1:10 ratio between vertical gain and horizontal distance
—Hydration is a critical part of the nutrition plan. Athletes can lose 500 ml to 2L/hr.
— Athletes need to consume calories, fluid and electrolytes, specifically carbohydrates, water and sodium. Sports drinks are critical for this.
— Start workouts with full glycogen stores, 1,600-2,000 calories of glycogen in your muscles and liver.
— The ACSM recommends 60-90 g carbohydrates per hr, 500-700 mg sodium per hr, and enough fluid to avoid weight loss greater than 2% body weight. That amount of fluid is likely to be one 20 oz bottle an hr.
— The author recommends 600-800 mg sodium per liter of fluid consumed. He also recommends replenishing 30-40% of total caloric expenditure in carbohydrate calories (also noted above). He feels his recommendation is more oriented to ultra runners than the ACSM.
— The author prefers sodium in food rather than salt tabs
— Sodium, in combination with carbohydrates, are absorbed more quickly into the bloodstream, which is why most sports drinks have some sugar.
— When training, track carbohydrate calories, milligrams of electrolytes, and millimeters of fluid consumed while doing a training run so you can hone your nutrition plan.
— Pre workout eat a meal rich in carbohydrates but light, low in fat and protein. It might be pasta or oats with fruit.
— 18-24 hrs before the run, also load up on light carbohydrate rich meals.
— Consumption if fluids with food helps with absorption
— Your bulls eye foods for race day: one real food, one engineered food like a gel, sweet, savory and salty foods.
— Don’t consume too much plain water with no sodium. That can result in hyponatremia
— Don’t use NSAIDS
— 5 steps for dealing with shit hitting the fan
Accept
Diagnose
Analyze
Plan
Take action

[Robert · Rating 5 out of 5]

“Chạy Ultra là một quá trình theo đuổi tri thức như một thử thách về thể chất và càng có nhiều kiến thức bạn càng có thể xây dựng được một kế hoạch tập luyện hiệu quả”

Với kinh nghiệm là VĐV từ năm 16 tuổi và trở thành HLV từ rất sớm của ba môn phối hợp (Bơi – Đạp - Chạy), Jason Koop đã xây dựng nên triết lý tập luyện và huấn luyện của mình theo chiến thuật chia nhỏ một môn thể thao, tìm ra các yếu tố cấu thành sự thành công của bộ môn và tối ưu những yếu tố đó. Nghe có vẻ chung chung nhưng việc chia nhỏ ra sẽ khiến chúng ta cảm thấy giảm áp lực hơn và tập trung vào đúng yếu tố cốt lõi ví dụ điển hình như nếu như chỉ có thể tập trung vào một thứ trong quá trình tập luyện thì sức khỏe tim mạch là yếu tố đầu tiên nên chọn, sau đó là sức khỏe tiêu hóa. Bên cạnh đó, triết lý “bạn sẽ trở nên yếu hơn trước khi có thể tiến bộ” của ông cũng giúp cho mình ngộ ra được rát nhiều vấn đề tâm lý trong tập luyện.

“Đối với bạn thành công là như thế nào?”

Phần mình thích nhất chăc là phần đặt mục tiêu cho việc chạy bộ. “Mục tiêu mà bạn đặt ra cho ngày thi đấu là những mục tiêu của riêng bạn và việc sáng tạo cho mục tiêu chính là cách giúp bạn cá nhân hóa chúng”. Không cần phải ăn khớp với một khuôn mẫu nào cả những hãy đảm bảo những “Mục tiêu quá trình” sẽ là động lực và là thành tố để tạo nên “Mục tiêu kết quả”.

“Không ai thật sự cần một cuộc đua”

Ở góc độ nào đó, cuốn sách này thiên về một cuốn sách khoa học, tác giả sẽ đưa chúng ta qua các khái niệm như Ngưỡng Lactate, VO2max, 3 hệ thống năng lượng chính của cơ thể là gì và chúng tương tác với nhau như thế nào, cách bao tử hấp thụ nước và các chất dinh dưỡng, những lý do về mặt sinh lý của các loại chấn thương trong chạy bộ…Quan trọng hơn cả, ông cũng đi qua các kiến thưc sinh hóa quan trọng trong việc sử dung các chất kích thích vận động, những yếu tố ảnh hưởng đến nhịp tim hay nhịp thở của chúng ta một cách rất trực quan và dễ hiểu. Đặc biệt là hoạt động nạp các chất bổ sung, nhất là nước điện giải, gel dinh dưỡng mà ngày nay chúng ta dùng rất nhiều khi bị ảnh hưởng bởi công tác truyền thông quá lớn, liệu chúng ta đã dùng đúng chưa? Liệu có phải là cứ tập là phải nạp gel và uống thật nhiều Reviev, Pocari vào hay không?

Nhìn chung, đây là một cuốn sách không dành cho các bạn mới tham gia gia chạy bộ, mà sẽ phù hợp hơn với những runner có qua một thời gian tập luyện và nghiêm túc nâng cao thành tích và chuyên nghiệp hóa kế hoạch tập luyện của mình. Khoa cũng không dám khẳng định các hướng dẫn của tác giả là hiệu quả vì thứ nhất Khoa cũng là một newbie trong bộ môn Ultra Trail (chạy địa hình các cự ly 45km trở lên) và thứ hai, phương pháp phải được cá nhân hóa. Do đó, các bạn có thể đọc, chọn lọc chiến lược và áp dụng sao cho phù hợp với bản thân mình nhé.

- Trước khi trở thành một vận động viên bạn là một người bình thường. Bạn tự trưởng thành qua quá trình tập luyện của riêng bản thân mình dù bạn đang theo một chương trình luyện tập hay tự tập có huấn luyện viên hay không.
- “Cứ chạy đi” chỉ hiệu quả trong một khoảng thời gian ngắn khi bạn bắt đầu nhập môn, bạn sẽ sớm đi tới ngưỡng không thể tiến bộ thêm nữa. Chỉ chạy quãng đường xa hơn không phải là giải pháp, thậm chí còn là sai lầm đối với hầu hết các vận động viên điền kinh.
- Mục tiêu dễ đạt được sẽ có vấn đề gì? Ngoài việc thể hiện bạn không tôn trọng khả năng của chính mình, mục tiêu dễ đạt được sẽ dẫn tới sự tự mãn, thiếu tập trung và dễ mắc sai lầm lớn. Các mục tiêu khó khăn sẽ khiến bạn phải tập trung, khi mục tiêu quá dễ dàng bạn sẽ không nghiêm túc, không chuẩn bị và tự đặt mình vào tình thế nguy hiểm trong ngày thi đấu.
- Thức ăn có chứa ba nguyên tố đa lượng: cacbohydrat, protein và chất béo. Tất cả năng lượng đáp ứng cho nhu cầu sử dụng của cơ thể đều đến từ quá trình đốt cháy calo từ ba nguồn dinh dưỡng này và bạn lấy năng lượng từ cả ba nguồn này ở mọi thời điểm và mọi cấp độ vận động, chỉ khác nhau ở tỷ lệ phần trăm năng lượng bạn lấy từ mỗi nguyên tố tại từng thời điểm khác nhau.
- “Vận động viên phải mệt mỏi trong giai đoạn tập luyện và sau đó tiến bộ khi vượt qua giai đoạn phục hồi và sẵn sàng cho một kích thích khác. Trong quá trình luyện tập bạn sẽ trở nên yếu hơn trước khi có thể tiến bộ nhưng nếu tập luyện đúng cách bạn sẽ đặt bản thân vào trạng thái đó một cách chủ động”

[William Thompson · Rating 4 out of 5]

I have been a distance runner since 2009, and the mystique of Ultramarathoning has captivated me almost as long. I am not (currently) an ultra-runner by any means, but I harbor a bit of desire to compete at some point. Also, I believe that running is a discipline on a large spectrum and runners/runner’s coaches will do well to read and study deeply and broadly within the discipline.

Koop’s work is a much needed training manual for ultra-running. Most literature on the subject has been memoir or autobiographic up until now.

Those in the shorter distance races will likely find Koop’s strategy of periodization both logical and surprising. By this I mean that he recommends strongly and scientifically to progress from generalized fitness to race-specific training; however, in ultra-marathoning that means VO2max work proceeds tempo and steady state efforts, and athletes finish a training cycle running longer and slower (as they will in their race) than ever before. Such a postulation is, scientifically, totally sound though diametrically opposite to what marathoners and down will likely be used to.

Other interesting bits are Koop’s coaching and interpersonal insights (fans of the On Coaching with Magness and Marcus podcast will be right at home); and his U. S. Ultramarathon race guides (conspicuously absent, though are international races suck as UTMB, Tarawera, and Comrades).

In summation, Koop provides a valuable, empirical resource to not only Ultrarunning but general Athletics training and coaching. I look forward to increased scientific discussion on the subject of Ultrarunning, hopefully, Jason Koop has broken that barrier.

[Brian · Rating 4 out of 5]

(4.5) Comprehensive

This was everything I could have looked for. Having done the Joe Friel thing for triathlon and cycling, I was prepared to be told to do my own homework to plan out a year based on goals, races, strengths etc. so the lack of training plans was expected. What I needed was what to put into those training blocks, how to pick terrain, workouts, recovery. And then all the stuff to prepare that you might only think of 5+ hours into a run/race. I think I’ll avoid—or at least have a remedy for—a lot of things I would have slammed straight into on my own. I also like being given permission to run a little faster sometimes :)

Not a 5.0 just because there are enough errors, bugs and inconsistencies that really should have been caught in revision. Sounds like a whole team was on this so we should see graphs claiming that a study had runners treadmilling at 1:14 min/mile on an 85% gradient (figure, page 114). There are also some gratuitous PowerPoint slide graphics (scales of risk/ challenge tradeoff in goal selection, RED-S star), and some suspect line of fit slopes on scatterplots. These are all relatively minor problems and don’t undermine the credibility of the book, but are certainly less than polished, esp for version 2.

I still recommend wholeheartedly, and would love to compare plans / notes with a fellow runner someday.

Only after I crossed my first > 6hr run did I feel this book would be deserved / helpful. Pretty much right about that, so this was also perfect time to pick it up. (Thanks Science of Ultra podcast! — and I’ve forgotten how I heard of that now, but there’s probably a chain of gratitude I should try to link up)

[Lesley Doane · Rating 5 out of 5]

I have enjoyed Jason Koops Insta stories and podcast and was really looking forward to diving into this book. One of the main reasons is, I have mad respect for him as a human, runner, and coach. No, I don't know him personally, but this is my opinion from afar. His dry humor, research based practice, and to the point demeanor were nicely represented within these pages. He is the reason I began to train for ultras by time, rather than stress about checking off set numbers of miles. This was game changing for me. However, I digress. Let's return to the specific book review. Outstanding. I am very impressed at the time, research, and talent that went into writing such an in depth look at ultra training. This book covers everything, including a female specific section. I have always been someone who sticks to a specific training schedule and rarely steers away from what is already planned. Using the information in this book, I wrote my 50k training plan for the first time. I have a race this weekend and have never felt stronger, more confident, or ready at the end of a training block. I put in a lot of time running - more than I ever have before, but feel great! I have book marked multiple pages - sorry to those who feel this is a disrespect to books, but....I have read and re-read certain sections many many times. I highly recommend this book to any runner, or anyone who loves to grow through PD opportunities to gain more knowledge.

[Danny · Rating 4 out of 5]

This book is nearly everything you could possibly want in an ultrarunning training manual. Jason Koop is informative, science-backed, and logical in his approach to ultra training. It is additionally impressive that he managed to become such a great coach of ultrarunners without having been a champion himself. The book breaks the training process down into easy-to-understand, comprehensive sections. Learning how to structure training (long term and short term), fuel on the run, and adapt to low points are only a few of the important sections, and I found myself photographing multiple parts of each chapter (it was an ebook library loan). I would have liked to have seen more information and instruction about the mental side of ultrarunning (which is arguably more important than the physical), and a more multifaceted approach. However, Koop's background in cycling and triathlon training provides a unique perspective, and brings an aspect to ultrarunning training that the sport has lacked since its creation. I would recommend this book to any current or aspiring ultrarunner.