ma-100-mile-ultra-running-training-plan

100 Mile Ultra Running Training Plan

$79.00

• 8 weeks, 6 days/week, with 2 rest weeks at lower volume
• Pre-Season, periodized block for 100 mile running races
• Not for beginning runners (you should be comfortable with 50 miles of volume/week to start)
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

This 8-week program is designed specifically to train athletes for a 100-mile ultramarathon. For competitive racers, it is intended to be used as the first block of training following a rest or transition period. As the first block, you should complete this training program before any important races for your season. For recreational runners, this plan will prepare you to complete your first 100-miler.

You must be able to run 16 miles nonstop to begin this plan and handle 50 miles of volume in a week.

The training program begins with a 7-mile assessment to find your lactate threshold heart rate, and then deploys heart-rate based zone training intervals moving forward.

In addition to running, this training plan also includes gym-based strength sessions.

The weekly schedule for the first four weeks is:
Monday: Rest
Tuesday: Gym-based Strength and Base Run
Wednesday: Lactate Threshold Intervals
Thursday: Gym-based Strength and Base Run
Friday: Tempo Intervals
Saturday: Base Run (High Mileage)
Sunday: Base Run (Moderate Mileage)

The weekly schedule for the second four weeks is:
Monday: Rest
Tuesday: Lactate Threshold Intervals
Wednesday: Gym-based Strength and Base Run
Thursday: Tempo Intervals
Friday: Base Run
Saturday: Base Run (High Mileage)
Sunday: Base Run (Moderate Mileage)

Note: The primary difference between the 100 Mile Ultra Plan and the 50 Mile Ultra Plan is the distance in weekend runs. Otherwise much of the training is the same. 

Questions? Email coach@mtntactical.com

Required Equipment

- You’ll need a full weightroom or membership to a commercial gym to complete the strength work in this plan
- Heart rate monitor and stop watch with interval timer
- GPS watch (optional) with time/distance/pace will allow you to easily monitor mileage throughout the plan

Sample Session

SESSION 25

Obj: Lactate Threshold Intervals

Warm-up:

400m Zone 1
800m Zone 2
400m Zone 3
400m Zone 4
400m Zone 5

Training:

(1) 4 Rounds
Run 1 mile @ Zone 5
Rest 5 min.

*****************
SESSION 26
Obj: Gym-based Strength and Base Run

Warm-up:

4 Rounds
5-5-3-3x Front Squat - 50-60-70-80% 1RM
8x Sit-ups
4/8x Push-ups
Instep Stretch

Training:

(1) 5 Rounds
2x Front Squat @ 85% 1RM
3x Renegade Rows- 15/25#
Instep Stretch

(2) 5 Rounds
3x DB Walking Lunges - increase load until 3x is hard but doable
5x KB Floor Press - increase load until 5x is hard but doable
5x Shoulder Dislocates

(3) 6 Rounds

15x EOs


30/10/30 sec. Sean Special


15x Bicycle Crunches


30/30/30/30 sec. 3-Limb Front Bridge


(4) 2 Rounds
35 sec. Jane Fonda

(5) Run 5 miles Zone 1

*****************
SESSION 27
Obj: Tempo Intervals

Run 14 miles total.

(1) Run .5 miles in Zone 1-2

(2) 3 Rounds
30 min. in Zone 3
5 min. in Zone 1

(3) Run remainder of 14 miles.

*******************
SESSION 28
Obj: Base

(1) Run 5 miles Zone 1

*******************
SESSION 29
Obj: Base Run

(1) Run 25 miles Zone 2

********************
SESSION 30
Obj: Base Run

(1) Run 16 miles Zone 2