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

Kudos

"Rob,

Just wanted to give out a huge kudos to you and your 100 Mile Training Plan.  I just completed the Bryce Canyon 100 in 33:45 with the use of your training plan.  This is the fourth 100 I've completed and I've used various other plans and expensive coaches, your plan crushes them all in my opinion.

For the first time in all my training I enjoyed all the workout sessions, I could see week to week improvement in my speed, strength, and endurance.

One of the most impressive things I saw from the training plan during my race was my consistent speed across the course and the distance. This was most impressive to me because I live in Chesapeake, VA where the highest hill is an over pass and 99% of my training is done on flats, while the Bryce 100 has 18,800 vertical gain.

I also credit my quick recovery to your plan. While I had a few aches and pains following the run, with in a few days I was back to a relatively normal range of motion. I also never really felt "beat up" like I have during past 100's and I credit that to the strength and chassis work programmed in.

Huge thanks to you and your training plan for helping make my run a success. This will be my go to plan for all my ultras.

Thanks again"

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

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn't see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete's Subscription
If you purchase an Athletes' Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we'll refund your money, no questions asked.

Questions?
Email: support@mtntactical.com