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

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.

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

I've read this twice and I'm sure it'll take several more times to really soak everything in. Koop clearly has gathered a wealth of knowledge over his years and brings it all to the book. He's got some different ideas, but they are all there for a reason.I've used the principles from the book for my last training block and I've seen great results. Even better, I've got the insight to create and modify my own plan.There are two drawbacks to the book in my opinion. First, Koop admittedly doesn't provide specific plans. Even more, there is no step-by-step to designing your own plan. There's a process, but you have to really think through the principles and go digging for specific examples, guidelines, etc. I think he could have given a little more guidance for the self-coached athlete but I gained a lot by figuring it out. Second, I think a few of his principles are more effective for the experienced/elite/younger runner. Putting the harder workouts at the front of a phase makes sense but my body just couldn't handle it. As an older/less experienced runner, I have to build up to it. Same with having three hard days a week - it's a lot if you're not used to it.This book has moved to the top of my references when thinking about training and racing.

I read a couple of negative reviews and I'm glad I ignored them. Koop is an engaging writer with a well-thought-out format for explaining his training philosophy. The book is not designed to provide would-be untrarunners a formulaic plan. Instead, Koop arms the athlete to think like a coach. This is an outstanding guide. I bought the kindle version and after reading half of it, realized I also wanted a paper copy for convenience when I refer back to it in the future.

I usually start off non-fiction reviews by stating why I have purchased a book so that all potential ‘biases’ and points of view are out on the table. The reason I buy most books about running is that I am interested in the topic and don’t terribly mind if they don’t say anything particularly new. In this case I was looking for something new AND for something that I could use to help as a bit of a training guide for ultramarathons.I must confess that I hadn’t heard of Jason Koop before, but he seemed to have exemplary credentials in the ultra world [he coached/supported Dean Karnazes during his ‘50 marathons in 50 days;’ and amongst his athletes Kaci Lichteig recently won the Western States 100miler which is some feat] and Velopress publish some damn nice books.There are lots and lots of things to like about this book, so let’s start with the outside and the presentation because yeah I’m totally superficial like that. It’s nicely put together, with a glossy cover that is attractive if you are thinking of buying it for a present. The paper isn’t cheap and the illustrations are good. But yeah, the beauty isn’t just skin deep.Jason Koop comes from a science background and this mind-set does run throughout the book [no pun intended]. The attempt to put training principles on an evidence based footing rather than on anecdote [or n of 1 trials] is good. [Although as he admits the evidence base is a little lacking in some areas]. The other thing is that this is a book of 'principles'. There is no ‘cookie cutter’ stuff which is used to pad out so many other books. No lengthy prescriptions of how fast and far you should run and no literal cookie-cutter recipes to drive me up the wall [okay, there is just the one]. Instead you have things like key mistakes that people make [too much n=1; too much volume, not enough intensity, lack of specificity] and chapters like ‘creating your own…strategy.’ This is a book where the author is having a conversation with someone [i.e. you] who wants to think about how they train; and given we are talking about races that involve long tiring stuff, thinking is definitely a good thing. There is of course also lots of specific advice too with chapters on physiology, technology, organising training, fuelling, as well as a guide to some of the big ultra’s in the US. A lot of the authors points are illustrated throughout with personal accounts from some of his runners.Was I surprised by anything? Yes, and no. I’m a fan of cross-training and I think there is some evidence about its merits at least for shorter distances and I thought it was given perhaps a little short shrift in this book. But maybe that’s understandable, because the evidence is not there for ultras or maybe because ultra-running attracts people with excellent biomechanics who don’t tend to turn to X-training. As someone whose biomechanics can let him down I would have been interested in this aspect but then maybe the author is being Wittgensteinian in the face of no evidence: "Whereof one has no knowledge [because there is none] thereof one must remain silent".There are other books on running ultra’s out there; most notably Relentless Forward Progress by Bryon Powell which is worthy of its own review. What I would say is that these two books are different beasts and in a way supplement each other. RFP is much more of a wider ranging book [gear, how to defecate in the woods, how to run in the dark]. To be honest I prefer the ‘principle orientation’ of this book and particularly one slant of JK’s book which to put it very, very simplistically [and which I hope is not a misrepresentation] is that intensity matters and that training is not about a long slow death by a thousand marches. The book also is very, very clear on things like NSAIDS and not touching them with a bargepole which from my perspective as a clinician is highly important as I think far too many people have far too much of a relaxed approach to medicated runs.Overall this is a learned, comprehensive and yet also a profoundly humble approach, and I commend it to anyone interested in the topic.

I read this book cover to cover and I can tell you that it doesn't worth it. Jason is saying that in order to improve as an ultra runner you have to do more or less the opposite of what everyone else says you should do. All other specialists say you should do long runs and forget the speedwork, or minimize it, Jason says you have to do most of your trainning at fast speed, even long runs(!). Everyone says, eat carbs, Jason says eat fat. I am ready to accept all these, but in orer to do so I need SCIENTIFIC EVIDENCE. Scientific evidence means studies. Jason offers expert opinion. He says, look this workd (or so he thinks) with Dakota Jones, so it will work for everyone. Dakota Jones eats high fat, well this is the way to go for everyone. Dakota Jones won Killian in transvulcania (or grancanaria, I don't remember exactly) because some weeks before the race Jason told him to do 400m intervals 3 times a week, so this is the way to go, and everyone should do 400m intervals to win Killian. I didn't find any studies to back tis advice nowhere. Just Jason's opinion. This is great, but in order to make me change my program, I need evidence.

Just a brilliant book. No mater if you aren't training for an ultra, if u like running and want to plan ur session better this is a great place to start. I did my first ultra in 2016 (a 100km) and now training for a 100miler. I wish I had purchased this book in the summer 2016.Covers and answers all types of questions you may have on ultras and allows you to dial in the most important aspect of running that far- hydration and nutrition. Buy it

This book is very informative BUT it can be very heavy going at times. I am interested int eh science fo coaching but it goes a little too deep at times and I find myself loosing interest and skipping parts.The author is obviously very knowledgable but for me I want a more simplified guide to the guidance provided. Still I would reccomend it as a guide book

I downloaded this book on Kindle and enjoyed it so much I bought it in paperback so as to better see various tables in the book. It has given me a whole new train of thought on how to alter my training to suit my needs