The title asks an important question. After all, if you're going to put in the time and effort to prepare for an Ultra OCR, you'll want to be as efficient as possible and do what is best. The answer likely won't be what you're expecting, but it is the right answer.
The key is CONSISTENCY. To be consistent in anything means to become skilled at that thing over time. Consistency takes discipline, and with enough consistency over enough time, there isn't much that you won't be able to do. That's true for all fitness, and no less true for Ultra OCR training.
4 Workouts Per Week
The Forge training program exists to push you beyond your current physical abilities. We are going to forge you into a better, more consistent, stronger, faster, well-prepared athlete. You'll fight through 4 challenging workouts each week. Video demos will show the form you need for each exercise. Reps, sets, times, effort levels, etc. will all be provided. All you need to do is bring the effort. Click to learn more.
When training an athlete for an Ultra, I'd rather they ran shorter distances more consistently...not run longer distances infrequently. Stretching, foam rolling, and recovery work are all good in any dose, but they are far more potent when done consistently. Show me two otherwise-equal athletes, and I'll bet on the one who eats highly nutrition food consistently over the one who doesn't.
Anyone who has been consistent in any fitness goal knows the bed-rock truth of what I'm talking about. For some goals, you have to have a long-term vision, because consistency, by definition, takes time. If you lose your patients, you will lose your consistency.
I was 25 when I decided that I wanted to be a competitive athlete in OCR. I had never been on a running program in my life. I began running consistently, and it took 2 full years of consistent running and training to get to the point where I was contending for podiums. 3 years put me consistently at the podium level, and though I've come a long way after years of training, I've reached the point now where consistency is more important than it ever was to take the next steps forward in my fitness. As I move forward, consistency will still be the key to unlocking every new achievement and goal.
If you can discipline yourself to be consistent, I promise you, you can reach your goals...1 year, 3 years, 5 years, 10 years down the line...doesn't matter. Consistency will take you there.