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Training Essentials for Ultrarunning: How to Train Smarter, Race Faster, and Maximize Your Ultramarathon Performance, by Jason Koop
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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.
- Sales Rank: #17690 in Books
- Brand: Velo Press
- Published on: 2016-05-01
- Original language: English
- Number of items: 1
- Dimensions: 9.25" h x .80" w x 7.38" l, .0 pounds
- Binding: Paperback
- 320 pages
Review
“Training Essentials for Ultrarunning is a breakthrough work that brings together sound scientific principles and years of coaching experience to create the definitive training manual of our time.” ― Dean Karnazes, ultrarunner and author of Ultramarathon Man
“Jason Koop masterfully communicates complex science in a way that everyone can understand. So if you’re looking for a technical guide to ultras, look no further than Training Essentials for Ultrarunning.” – Bryon Powell, founder of iRunFar.com and author of Relentless Forward Progress
“Jason Koop is one of ultrarunning’s most successful coaches.” ― TrailRunner
“Follow the principles Koop outlines and you will not only run your ultra, but own it as well.” ― American Trail Running Association
“Training Essentials for Ultrarunning is a look inside the mind of the guy responsible for getting the world’s best ultrarunners to the podium.” ― Outside
“A scientific and performance-oriented approach to ultra training and racing… Invaluable for any level of running.” ― Competitor
“Everyone has an inexhaustible well of grit, guts, and determination, but great training helps, too. If you want to come to Leadville and succeed, Training Essentials for Ultrarunning is a book you need to read.” – Ken Chlouber, founder of the Leadville Trail 100 Run
“Having Jason Koop as a coach has been exactly what I needed in order to train properly both physically and mentally.” – Kaci Lickteig, professional ultrarunner
“Having Koop as my coach has simplified and amplified my training to new heights.” – Timothy Olson, professional ultrarunner and Western States 100 course record holder
“Jason has helped me to be the best athlete I can be, which has often involved mental and emotional training as much as physical. I’m pretty much a wreck without him.” – Dakota Jones, professional ultrarunner
“Coach Koop is quietly one of the most influential people in the sport of ultrarunning.” – Dylan Bowman, The North Face athlete, 3x Top Ten Finisher at Western States
“I have been waiting a long time for a book like Jason Koop’s excellent new release, Training Essentials for Ultrarunning. Koop fills a gap in the literature with this comprehensive resource for high-performance ultrarunning, written for serious ultrarunners and coaches.” ― Sarah Lavender Smith, The Runner’s Trip
“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…Training Essentials for Ultrarunning will take a place next to other classics like Lore of Running, Daniels Running Formula, and Hansons Marathon Method as the “go-to” book for ultrarunning training...It’s a valuable and comprehensive guide that represents a landmark in the unique and quirky realities of training for ultrarunning.” ― It’s All About the Vertical
“Coach Koop details how to strategically prioritize preparation for ultras, without being distracted by popular physiological manipulation that leads to marginal performance gains. Coach Koop focuses on metrics the athlete has control over as an ultra runner, with the ultimate goal of the athlete embracing the culture of what it means to be an ultra runner.” – Holden S-H. MacRae, PhD, Professor of Sports Medicine, Pepperdine University and High Performance Physiologist for Red Bull
From the Back Cover
A TRAINING REVOLUTION IS COMING TO ULTRARUNNING.
Ultramarathons are not just longer marathons, and you can’t train for them by simply doing more running. Ultrarunning presents unique training and nutrition challenges and requires a totally new approach to preparation.
Training Essentials for Ultrarunning is your best guide to preparing for ultramarathon. Unlike so many “it worked for me” training books, Coach Jason Koop’s race-proven program is based on sound sports science, the most up-to-date research, and years of experience coaching the sport’s star runners to podium performances.
What You’ll Gain
• The science behind maximizing ultramarathon performance
• How to plan your season for better racing
• The ADAPT method for solving a race-day crisis
• Common failure points and how to fix them
• Interval training to focus workload, make bigger improvements, reduce injury risk, and race faster
• Simple, effective fueling and hydration strategies
• How to reach your goal, whether it’s to finish or to win!
Featuring stories and advice from ultrarunning stars, plus an invaluable guide to 10 of North America’s most iconic ultras, Training Essentials for Ultrarunning is a must-read for first timers and ultra veterans alike.
“Everyone has an inexhaustible well of grit, guts, and determination, but great training helps, too. If you want to come to Leadville and succeed, Training Essentials for Ultrarunning is a book you need to read.”
―KEN CHLOUBER, founder of the Leadville Trail 100 Run
“Jason has helped me to be the best athlete I can be, which has involved mental and emotional training as much as physical.” ―DAKOTA JONES, professional ultrarunner
“Coach Koop is quietly one of the most influential people in the sport of ultrarunning.” ―DYLAN BOWMAN, 3-time top-10 finisher at Western States 100
“Jason Koop communicates complex science in a way that everyone can understand. If you’re looking for a technical guide to ultras, look no further than Training Essentials for Ultrarunning.” ―BRYON POWELL, founder of iRunFar.com, author of Relentless Forward Progress
JASON KOOP is director of coaching for CTS. He is ultrarunning’s preeminent coach for elite athletes such as Dakota Jones, Alex Varner, Tim Olson, Jen Benna, Mike Foote, Dylan Bowman, and Kaci Lickteig.
About the Author
Jason Koop is the Director of Coaching for Carmichael Training Systems, coach to elite ultrarunners, and an accomplished ultramarathoner. Koop walks the walk―or runs the run, as the case may be―when it comes to ultras. His journey from a cross-country runner at Texas A&M to ultra coach started with a postgraduation internship at CTS in the summer of 2001. A runner in a company of predominantly cycling coaches, Koop was quickly drafted and trained to be the company’s lead running coach. In 2006 he traveled around the United States coaching and supporting Dean Karnazes as the “Ultramarathon Man” ran 50 marathons in 50 states in 50 days. Karnazes again tapped Koop’s expertise in 2011 for “Regis and Kelly’s Run Across America with Dean Karnazes,” a nearly 3,000-mile cross-country run.
As the director of coaching for CTS, Koop coaches runners, cyclists, and triathletes in his role as a CTS premier coach. He also oversees the recruitment, education, and ongoing evaluation of more than 30 full-time endurance coaches and has developed CTS’s quality assurance system for coaching as well as the CTS Coaching College. His personal ultrarunning resume includes two top-10 finishes at the Leadville Trail 100 Run and finishes at some of ultrarunning’s most formidable events, including the Western States Endurance Run, the Badwater 135, the Wasatch 100, and the Hardrock 100.
Jim Rutberg is the media director and a coach for CTS. He is coauthor, with Chris Carmichael, of The Time-Crunched Cyclist, The Time-Crunched Triathlete, The Ultimate Ride, Chris Carmichael’s Food for Fitness, Chris Carmichael’s Fitness Cookbook, The Carmichael Training Systems Cyclist’s Training Diary, 5 Essentials for a Winning Life, The Time-Crunched Cyclist and innumerable web and magazine articles. His work has appeared in Bicycling, Outside, Men’s Health, Men’s Journal, VeloNews, Inside Triathlon, and more. A graduate of Wake Forest University and a former elite cyclist, Rutberg lives in Colorado Springs with his family.
Most helpful customer reviews
7 of 7 people found the following review helpful.
Good overall, but lacks key information to implement training plans.
By Nick Ryan
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.
4 of 4 people found the following review helpful.
Finally, a REAL book about how to train for ultras!
By TraceyTA
Finally, a book about ultrarunning that is based on science and real world experience training all levels of runners! It's awfully hard to extrapolate the training of a 25-year-old genetically gifted runner's personal experience to anything that might pertain to me. This book explains what to do, when in your training to do it and most importantly WHY. And not because it worked for one person, but because there are studies to back it up, experiences of many other runners of many backgrounds to back it up, numbers that back it up. You won't find any cut and dried schedules in here, you'll find examples and guidelines and plenty of research to help you design your own training program. The last chapters with extensive notes on specific popular ultra races are invaluable!
0 of 0 people found the following review helpful.
Very helpful!
By Julygirls
This book really helped me a lot with my training and recent races. Jason Koop has shown me a new perspective and new ideas regarding training, racing, nutrition, and other items. I appreciate his objective approach rather than the N of 1 personal experience many other books about ultrarunning use.
See all 20 customer reviews...
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