This 9-Week, 6 day/week training program is sport-specifically designed to prepare athletes for the high volume and intensity of 50K – 100-Mile Ultra Run Training Plan. This plan is designed to be completed the late winter/early spring before you begin your focused ultra training for the summer race season. Week 9 in the plan is an unload/taper week.
This training program has 2 general objectives:
(1) Increase overall durability through total body and focused chassis integrity (functional core) strength training.
(2) Increase running aerobic fitness and volume build for more intense ultra race programming.
While this plan includes strength training, its focus is on running volume build..
This is Version 2 of the plan, updated in May 2022.
Aerobic Fitness/Longer Runs
Below is the weekly mileage and weekly long run in the plan:
Week Mileage Long Run
1 25. 8
2 30 10
3 33. 12
4 36 14
5 24 12
6 38 16
7 41 18
8 43 20
9 29 13
This training plan includes total body (lower/upper) and chassis integrity (functional core) strength programming to address strength imbalances, add work for non-running days, and increase overall durability.
- Mon: Rest
- Tue: Strength, Short Moderate Pace Run (3 Miles)
- Wed: Easy Run
- Thu: Strength, Chassis Integrity
- Frii: Medium Distance Moderate Pace Run
- Sat: Long Easy Pace Run
- Sun: Short Moderate Pace Run
What is the Required Equipment?
- Stop Watch with repeating countdown timer (smartphone will work)
- Fully equipped weightroom with a squat rack, bench, barbell, plates, dumbbells and/or kettlebells
- Sandbag – 40# for women, 60# for men
- Foam Roller
How Long do the Sessions Last?
60-240 minutes depending upon your running pace. Longest day will be the Saturday’s easy run Gym-based sessions are designed to last 50 minutes.
What does 25/35# Dumbbell Crawl mean? What about 3/5x Chin Ups.
5/35# Dumbbell Crawl = women use 25#, men use 35#
3/6x Chin Ups = Women do 3x, Men do 6x.
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 see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
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: email@example.com
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