This plan is appropriate for experienced runners preparing for their next Ultra event and wanting to finish well, Before you begin the plan, build your training to the point where you are running at least four times per week, including some short efforts at moderate and high intensities and some easy runs of at least 12 miles.. Your plan features seven runs per week (six on recovery weeks where you will also have a rest day). It is based on 80/20 running methodology where 80 percent of your ...