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

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.

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

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

Having read the chapters around long and short terms plans, there simply isn’t the detail to use to create your own plan. I also can’t see any runner being able to cope and progress taking on recommendations 3 x VO2 max or 4 x threshold sessions in a week.