Regardless, you’ll need to know how to integrate tempo runs, rest days, core training, how to mix in road and trail runs and the appropriate mileage progressions, how to stretch, and how to use prep races to peak for your A race. Whether or not you need a coach is a personal decision. You’ll need to know when and how to use speed work, when to ease off, when to go long and how long to go, and when and how to cross train or hit the weight room.

To do it right, you’ll want to be sure that you approach your training plan with attention to the pace of each session and to integrate runs that allow you to focus on ascending and descending technique so that you feel strong and confident going into the hills. Just as a journey of a thousand miles begins with the first step, your ultra race begins with solid training.

To date he has completed over 150 ultra marathons.Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!Īn exclusive excerpt from Hal Koerner’s Field Guide to Ultrarunningon running the right pace, hill technique, incorporating tempo runs, tapering and 8 weeks of Hal’s recommended 16-Week 50K Training Plan Hal has held the Fastest Know Time for the Colorado Trail (489 miles) and the John Muir Trail (221 miles). It debuted #1 in its category on Amazons bestsellers list.

The book details training for an ultra marathon from 50k to 100 miles. In 2014, 'Hal Koerner's Field Guide to Ultrarunning' was published and released by VeloPress. In addition to that race he also directs the Lithia Loop Trail Marathon in Ashland, OR.

He is Race Director of the Pine to Palm 100 Mile Endurance Run - A hundred-mile footrace from Williams, OR to Ashland, OR held each year the second weekend in September. He is one of the subjects of JB Benna's feature-length documentary 'Unbreakable: The Western States 100'. He is the owner of a specialty running store, Rogue Valley Runners, located in the mountainous Southern Oregon town of Ashland. Hal Koerner (born January 23, 1976, in Morgantown, WV ) is an American distance runner specializing in ultramarathon running. Hal Koerner climbing into Michigan Bluff during the Western States 100 in 2009.

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