Ultra training plan

From Relentless Forward Progress (Amazon.co.uk):

Weeks remaining	Mon	Tues	Wed	Thurs	Fri	Sat	Sun	Total	Thursday - Speed work duration
23	Rest	10	8	10	Rest	20	8	56	None
22	Rest	10	8	10	Rest	23	8	59	None
21	Rest	10	8	10	Rest	26	8	62	None
20	Rest	8	5	8	Rest	23	8	52	None
19	Rest	12	8	12	Rest	26	8	66	12-15 mins
18	Rest	12	8	12	Rest	29	8	69	12-15 mins
17	Rest	12	8	12	Rest	29	8	69	15-18 mins
16	Rest	10	7	10	Rest	23	8	58	12-15 mins
15	Rest	16	8	12	Rest	32	8	76	15-18 mins
14	Rest	16	8	12	Rest	20	16	72	15-18 mins
13	Rest	12	8	12	Rest	36	8	76	None
12	Rest	14	7	10	10	23	8	72	18-20 mins
11	Rest	15	8	12	Rest	39	8	82	20-25 mins
10	Rest	12	8	12	Rest	29	16	77	20-25 mins
9	Rest	10	7	10	Rest	0	16	43	20-25 mins
8	Rest	16	8	12	Rest	39	8	83	15-18 mins
7	Rest	12	8	12	Rest	29	16	77	20-25 mins
6	Rest	10	7	10	Rest	23	16	66	20-25 mins
5	Rest	12	8	5	Rest	50	Rest	75	None
4	Rest	10	7	10	Rest	23	8	58	10-15 mins
3	Rest	12	8	12	Rest	40	8	80	20-25 mins
2	Rest	8	8	12	Rest	29	Rest	57	18-20 mins
1	Rest	8	Rest	12	Rest	16	8	44	12-15 mins
0	7	Rest	5	Rest	4	100	Rest	116	None

All distances in km.

The speed work on Thursday is optional, the critical workout is the weekend long run.