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.