14-Week Ultramarathon (100 Miles) Training Plan

Average Weekly Training Hours 08:14
Training Load By Week
Average Weekly Training Hours 08:14
Training Load By Week

Signed up for a 100-Mile race, but don't know where to begin? This plan will give you the tools to build your body up for a 100-Mile Beating. This plan is for fit runners who can already run 10-miles with no difficulty. This plan will develop your ultra skills for carrying a pack, navigating, running on very rough or uneven terrain in the dark/bad weather and practicing feeding yourself while moving forward.

Sample Day 1
0:30:00
Back Power - Running

Back Extensions: lie down, press your pelvis into the floor and lift your head, chest, shoulders, and arms. Hold for 5seconds --- repeat 10x Planks: rest on elbows and hold for 20-60seconds (5-10 sets) Side Plank: balance on forearm, hold for 20-60 seconds - 5x each side Leg Lifts: laying on your side, lift your top leg up, lower and repeats 12-15x each leg Kneeling Hip-Flexor Stretch: Lunge position with back knee on the ground, keep the upper body straight, front knee behind toes, and push hips forward. Hold for 30seconds each side

Sample Day 2
0:45:00

Run 45 minutes with a moderately weighted backpack or vest

Sample Day 4
0:45:00
Run - 3x5min Hill Running

Warm-Up:
10-minutes easy
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Main-Set:
3 x 5-minutes hill running with 2-minutes recovery
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Cool-Down:
10-minutes easy

Sample Day 6
0:52:30

Run 45-60 minutes steady

Sample Day 7
3:30:00
Walk/Run 3.5 Hours

Walk/Run 3.5 hours off-road with a race hydration bag. Focus on feeding and hydrating yourself on while moving. Walk all Hilly sections and jog the flat and downhill areas

Sample Day 8
0:30:00
3-step Core Workout

One-Legged Deadlifts: 2-3 sets of 12-16 reps Reverse Lunge: 2-3sets 25reps on alternating legs Supermans: 2-3 sets of 15 reps each

Sample Day 9
0:45:00

Run 45 minutes with a moderately weighted backpack or vest

Alan Murphy
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TriGuy Multisport Triathlon Coaching, LLC

Triathlon training plans for all triathlon distances from Sprint to IRONMAN Triathlon for novice, beginner, experienced and masters triathletes. All training plans include a training guide, supporting videos and access to webinars and other online resources.

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