100 Mile Ultra Running Training Plan
$99.00
- 17 weeks, 7 days/week, including 3 “taper” weeks
- Designed to be completed 17 weeks directly before your race
- Not suited for beginners (you should be comfortable with 30 miles of volume/week to start)
- This training plan is one of the 450+ Plans included with an Athlete’s Subscription.
Description
This 17-Week, 17 day/week training program is sport-specifically designed to prepare fit athletes to run a 100-Mile Ultra Marathon. This training plan is specifically designed to be completed the 17 weeks directly before your race.
This training program has 4 general objectives:
- Increase speed over ground
- Increase running-specific leg strength, core strength and upper body strength
- Increase running aerobic base and efficiency for longer distance runs
- Prepare your mental fitness, leg strength endurance and cardio fitness for a 100-mile event
This is Version 2 of this plan, updated June 2021.16
FITNESS ATTRIBUTES
Speed Over Ground Work
This training program deploys multiple 6, 9, and 12 mile assessments and uses the athlete’s assessment time to dictate paces for follow-on, shorter, threshold intervals to develop speed over ground. It’s intended that the assessments and follow-on intervals be completed on a flat course – a running track or similar.
Easy and Moderate Paced Runs
While the Speed Over Groundwork in the plan is anchored in 4-5 week blocks, the plan’s easy and moderate pace, longer run volume, increases throughout the plan.
You’ll run easy, long-distance two times/week, and moderate-paced, long-distance one time per week. Your moderate-pace run will occur on Saturday, and will be the longest run of the training week (starts at 8 miles, and increased to 40 miles).
Total weekly running volume in the plan begins at 30 Miles total in Week 1 and increased to 90 Miles total in week 14.
Weeks, 15, 16, and 17 are “taper” weeks into your race at the end of week 17.
Week Volume in Miles
1 30
2 35
3 40
4 45
5 35 (unload)
6 50
7 55
8 60
9 66
10 40 (unload)
11 73
12 80
13 85
14 90
15 60 (taper)
16 40 (taper)
17 20 (taper plus race week)
Strength Work
This training plan includes focused, running-specific leg, mid-section and upper body strength training deploying bodyweight and/or dumbbells. You’ll train strength 1 day/week, and chassis integrity (functional core), 1-day/week.
WEEKLY SCHEDULE for NON-ASSESSMENT WEEKS
- Mon: Total Rest
- Tue: Threshold Running Intervals
- Wed: Strength Training
- Thu: Easy-Pace Long Run
- Fri: Chassis Integrity
- Sat: Moderate Pace Long Run (Longest run of the week)
- Sun: Easy Pace Long Run
COMMON QUESTIONS
What is the Required Equipment?
- Stop Watch (smartphone will work)
- Fully Equipped Weight Room with Barbells/Dumbbells, etc.
- 40-pound sandbag for women, 60-pound sandbag for men
- Foam Roller
How Long do the Sessions Last?
Gym-based sessions last 30-45 minutes. Running based sessions can extend to several hours. Longest days will be Thursday, Saturday, and Sunday.
How many miles do I need to be running per week to begin this plan?
30 miles
What if I’m already running 50 miles per week?
You can shorten the plan accordingly and begin on week 6, which is a 50-mile week.
Why are there two numbers listed for the exercises with assigned loads?
The lower weight is the prescribed weight for women, and the higher is for men, for example, Barbell Complex @ 45/65# means women use 45# and men use 65#.
How do I record my assessment Results?
Notebook and pencil.
What if I miss a day?
Begin where you left off when you return to training. This program is progressed – each session builds upon the prior session – so don’t skip a session or skip around. Follow the training sessions in order, regardless.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: coach@mtntactical.com
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.
Required Equipment
- Stop Watch (smartphone will work)
- Fully Equipped Weight Room with Barbells/Dumbbells, etc.
- 40-pound sandbag for women, 60-pound sandbag for men
- Foam Roller
Sample Training
Below is the First Week from this Training Plan:
MONDAY
SESSION 1
Obj: Run Assessment
Warm up:
4 Rounds
10x Squats
10x Push Ups
5x Walking Lunges
Run 100m
Instep Stretch
Training:
(1) Run 6 Miles for Time
Flat Course - Track preferred.
RECORD FINISH TIME
(2) 2 Rounds
Instep Complex
******************************
TUESDAY
SESSION 2
Obj: Strength
Warm up:
3 Rounds
Barbell Complex @ 45/65#
6x Hand Release Push Ups
Instep Stretch
5x Shoulder Dislocates
Training:
(1) 5 Rounds - Grind
5x Dumbbell Bench Press - Increase load each round until 5x is hard, but doable
8x Hinge Lift - Increase load each round until 8x is hard, but doable
3/5x Pull Ups
Mini Leg Blaster
"Grind" = work steadily, not frantically through the exercises in this circuit for the prescribed number of rounds or time.
(2) Foam Roll Legs, Low Back
Comments:
This session should take no more than 45 minutes to complete.
******************************
WEDNESDAY
SESSION 3
Obj: Threshold Intervals
Warm up:
4 Rounds
10x Squats
10x Push Ups
5x Walking Lunges
Run 100m
Instep Stretch
Training:
(1) 2 Rounds
Run 2 Miles at your "2-Mile Interval Pace" using your SESSION 1, 6-Mile Run Time and the MTI Run Interval Calculator
Rest 10 Minutes between efforts
Flat Course - Track preferred.
(2) 2 Rounds
Instep Complex
******************************
THURSDAY
SESSION 4
Obj: Easy-Pace Trail Run
Training:
(1) Trail Run 5 Miles, Easy Pace
"Easy" = you can speak in full sentences while moving.
(2) 2 Rounds
Pigeon Stretch
Hip Flexor Stretch
******************************
FRIDAY
SESSION 5
Obj: Chassis Integrity
Training:
(1) 20-Minute Grind
5x Sandbag Getup @ 40/60# (alternate shoulders each round)
3x Sandbag Cross Clean @ 40/60#
5x Dumbbell Crawl @ 25#
(2) Foam Roll Legs, Low Back
Comments:
No warm up today, roll right in.
******************************
SATURDAY
SESSION 6
Obj: Moderate-Pace Trail Run
Training:
(1) Trail Run 8 Miles, Moderate Pace
"Moderate" = Comfortable but not easy
(2) 2 Rounds
Instep Complex
******************************
SUNDAY
SESSION 7
Obj: Easy-Pace Trail Run
Training:
(1) Trail Run 7 Miles, Easy Pace
"Easy" = you can speak in full sentences while moving.
(2) 2 Rounds
Pigeon Stretch
Hip Flexor Stretch
Testimonials
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"
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