Norrie Williamson, is an ultramarathoner, who had competed in the Comrades Ultramarathon, and a veteran of ultra races from 56 to 1,000-km distances and competed in more than 100 ultradistance events to include 262-km Spartathlon in Greece and the 226-km Hawaiian Ironman Traithlon. In 1989, he authored the book “Everyman’s Guide to Distance Running”, which includes a training program for aspirant Comrades Ultramarathon runners.
The following is the revised 14-week version of the program which I am suggesting to be followed by the novice participants of the 1st Bataan Death March 102K Ultramarathon Race. Although this program is suited for the 96K Comrades Ultramarathon, a little adjustments from this training plan would suit and be appropriate for our preparations for the Bataan Death March Ultra Event.
This Novice Program is for for runners who have not run an ultramarathon race before and who aim to finish a run similar in length to the Comrades in 9:30:00 to 11:00:00 hours. The requirement is that the runner will need to train 5 days per week and be able to run 50-85 kms per week when in peak training. Personal best times when starting the training should be 10K in more than 51:00 minutes; 21K in more than 2:00:00; and the marathon in more than 4:00:00 hours.
Week 1 Week 8
M 0 M 0
T 6 X 100m (H) T 10
W 10-12 (W) W 4-5 X 200m (H)
Th 4 X 1:00 (3:00) (S) Th 15-17
F 0 F 0
S 25 S 22-25
Su 18-21 Su 18
Week 2 Week 9
M 0 (W) M 0 (W)
T 10 T 2 X 5 X 00:35 (H)
W 15-18 W 15-18
Th 8 (W) Th 8 (W)
F 4 X 1:00 (3:00) (S) F 4 X 01:00 (3:00) (S)
S 0 S 0
Su 10-Km Race Su 10-Km Race
Week 3 Week 10
M 0 M 0 (W)
T 6-7 (H) T 8-10
W 15-18 W 3 X 02:00 (04:00) (S)
Th 8 (W) Th 15 (W)
F 0 F 0
S 30-35 @ 90K pace S 30 @ 90K pace
Su 10-12 @ 42K pace Su 20-25 @ 42K pace
Week 4 Week 11
M 0 M 0
T 6-7 (H) T 2 X 6 X 00:35 (H)
W 15-18 W 18-20
Th 8 (W) Th 8-10 (W)
F 0 F 0
S 20-25 @ 90K pace S 3-4 X 02:00 (04:00) (S)
Su 10-12 @ 42K pace Su 34-35 @ 90K pace or
21K @ 42K pace
Week 5 Week 12
M 0 M 0 (W)
T 8 T 0 or 8
W 0 W 2-6 X 00:35 (H)
Th 3-5 Th 8-10 (W)
F 0 F 8-10
S 8 S 4 X 02:00 (04:00) (S)
Su 50-60 @ 90K pace Su 10 @ 90K pace
Week 6 Week 13
M 0 M 8
T 8 or 0 T 0
W 10 W 12-15
Th 0 (W) Th 2-4 X 00:35 (H)
F 10 including 3 X 200 (H) F 0
S 20-22 S 18 @ 90K pace
Su 0 (W) Su 0
Week 7 Week 14
M 8-10 M 0
T 4 X 01:00 (2:30) (S) T 4 X 01:00 (03:00) (S)
W 16 (W) W 0
Th 0 Th 3 X 01:00 (3:00) (S)
F 2-4 X 01:00 (02:00) F 0
S 0 (W) S 3 X 00:30 (02:00) (S) or 0
Su 42-km race Su 96-km race
Note:
All distances are in kilometers
Key:
(W)—Weight Training (S)—-Speed Training
(T)—Track Workout (H)—-Hills
5 X 01:00 (02:30) means 5 intervals of 1 minute fast running with 02:30 recovery between intervals.

