The 100-Mile Ultra Training Packet is composed of 4 training plans and 54 weeks total training, which are event-specifically designed to prepare an athlete to run and complete a 100-Mile Ultramarathon. The plans focus directly on the sport-specific fitness demands of a 100-Mile Ultra, including:
- Overall Running Endurance – both aerobic base and speed over ground
- Leg and Running Specific Strength and Strength Endurance required for an event of this duration
- Total body strength maintenance (upper body, functional core, etc.)
The plans in this packet is designed to be completed the 54 weeks directly before your scheduled 100-Mile Ultra.
This is Version 1 of this Packet, built September, 2022
The four training plans plans in this packet, The Running Improvement Plan, Ultra Pre-Season Training Plan, 50-Mile Ultra Plan and final 100-Mile Ultra Training Plan, are designed to develop the running volume and aerobic endurance for an athlete committed to a 100-Mile Ultra. The individual training plans range from 8-15 weeks in duration, depending upon the plan.
As well, the packet and it’s plan create a slow, but steady build up in running volume to the high volume needed to safely complete a 100-mile ultra. The weekly volume begins with just 11 miles for week 1 of the Running Improvement Training Plan, and gradually increase to 90 miles at the weekly volume peak of the final 100-Mile Ultra Plan.
Each training plan also deploys running-based assessments and follow on programming based on the assessment results. In this way, the speed work in the programming automatically “scales” to the incoming fitness of the individual athlete and continues to push the athlete as his/her fitness improves.
Each plan includes a taper and there is a schedule week of total rest between plans. This, plus the gradual build up in each plan gives the athlete the unload/rest needed to continue with volume progress over a long period in manageable progression.
See full schedule below:
The Strength Training in the plans is built primarily both bodyweight and gym-based free weight movements and is trained 1-2x/week depending up on the individual plan and the week in the plan. Overall, the packet’s strength programming is maintenance-based, and includes chassis integrity programming (functional core) using both free weights and sandbags.
Endurance programming in the plan is entirely running-based and includes running at threshold, moderate and easy-pace intensities. Longer runs are typically scheduled for end of the weeks (Friday-Sunday) to accommodate work schedules.
Repeat Sprint Ability
Competitive soccer games are essentially a long session of sprint shuttle repeats for players with active recover between efforts. This packet of plans hammers repeat sprint ability with a progression from plan to plan of more intense repeat sprint programming, including 150m shuttles, 300m shuttles, Half Gassers, Full Gassers and Small Sided Soccer Games, which research has shown to train not only repeat sprint ability, but also passing and dribbling technique.
Click the links below for the specifics of each training plan including required equipment:
The price for this packet represents a 30% savings over purchasing these plans individually.
In what order should the plans be completed?
- Run Improvement Training Plan
- Ultra Pre-Season Training Plan
- 50-Mile Ultra Training Plan
- 100-Mile Ultra Training Plan
Click the individual training plans above for each plan’s specific required equipment. In total, the plan requires a fully equipped functional fitness training plan including racks, barbells, plates, dumbbells and sandbags.
What if I don’t have 54 weeks before my 100-Mile Ultra?
Email email@example.com and ask for specific advice.
Can I see sample training?
To see/experience the first week of programming for each of these training plans click on the individual training plans below, and then click the “Sample Training” tab to see the entire first week of programming.
What if I can’t do the whole session?
If you don’t have enough time to complete the whole session, you can split the session into two.
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.
More Questions? Email firstname.lastname@example.org
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.