The 4 Pillars of Ultra Running

Josh Laker

Overload and recovery

In order to make the body better, you need to stress it. Stress it to a point that requires adaptation. Once you’re there you cannot keep applying the same stress for further adaptation. You need to allow your body to recover for adaptation to occur.
 
overload recovery, in order to make the body better you need to stress it.
 
 

Progression

Only after you’ve followed principle #1 can you then apply a higher stress. More long-run volume, more time at intensity, less recovery, less time off between runs. Lots of ways you can progress.
 
progression - only after you've followed principal 1 can you then apply a higher stress
 
 

Individuality

Your life and your fitness. No two training programs should be exactly the same.
 
individuality - your life and your fitness, no two training programs should be exactly the same
 
 

Specificity

If you’re training for a running event, running is what you should primarily be doing. If your ultra is mountainous with technical trails, training on similar terrain will better prepare you for race day.
 
specificity, if you're training for a running event, running is what you should primarily be doing. zFind aspects of your event that are unique and train for them
 
 
All 4 of these pillars must be used in order to have an effective training program. Leave one out and the entire program may crumble
 
without 1 of these pillars, your whole programming could fail. It's important to keep up all of them.

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