100 Mile Trail Race - 24 week Training Plan by Eric Orton

Average Weekly Training Hours 04:11
Training Load By Week
Average Weekly Training Hours 04:11
Training Load By Week

This 24-week 100 mile Ultra Run training plan requires the use of a heart rate monitor. It was designed by Eric Orton using his proven training principles developed from 11 years of coaching experience. It works well for seasoned runners and following this plan will prepare you for your 100 miler by including all of the elements used by Eric in training his personal coached ultra runners. To start this plan you should have completed 1 or more 100 mile races and have a goal of improving your personal best race time. Or have an experienced background in running, including marathons and shorter ultras. The workouts included in most weeks alllow you to customize the plan to your capacity for weekly volume. Weekends are very specific, with a focus on "quality" back to back runs. The exception is in R&R weeks every fourth week when training is greatly reduced for 4-5 days. These R&R weeks will allow for adaptation and improved performance.

Sample Day 2
0:45:00

BT: WU: 20 min. at an easy to moderate effort + 5 X 30 sec. building speed. TEST: The test is best done on flat terrain or track. TEST - After your WU, run ONE mile as fast as you can. Focus on being steady and not going out too hard. CD: 5-10 minutes nice and easy.
Data RECORD: Capture your average heart rate for the one mile test and follow the directions below to create your HR training zones.

Sample Day 3
0:45:00

WU: 5-10 min. in zone 1 working on good mid foot strike and quick turnover. MS: Steady in zone 2 with a focus on cadence. Count how many times your right foot hits the ground in 15 second. Look to hit 93 per 15 seconds. CD: Zone 1.

Sample Day 4
0:45:00

WU: 15 min. in zone 1-2. MS: Fluctuate your efforts between zone 2-3 as you feel. Avoid running steady for very long, change it up often. Great on a hilly course. CD: Zone 1.

Sample Day 5
0:10:00

Today work on building your foot strength. Foot strength is vital for injury prevention and your run strength. Do 10 min. of easy barefoot running on an all-weather field or manicured grass turf. If this is not possible, I recommend using Nike Free shoes or Vibram FiveFingers for this run, preferably on soft terrain/trail. After the run, stretch your calves.

Sample Day 6
0:45:00

WU: 15 min. in zone 1-2. MS: Fluctuate your efforts between zone 2-3 as you feel. Avoid running steady for very long, change it up often. Great on a hilly course. CD: Zone 1.

Sample Day 7
0:30:00

WU: 5-10 min. in zone 1-2 working on quick turnover and driving knees forward. MS: Zone in zone 2 with a 10-20 second moderately hard pick-up every 5 min. during the run. CD: Zone 1.

Sample Day 7
0:10:00

Today work on building your foot strength. Foot strength is vital for injury prevention and your run strength. Do 10 min. of easy barefoot running on an all-weather field or manicured grass turf. If this is not possible, I recommend using Nike Free shoes or Vibram FiveFingers for this run, preferably on soft terrain/trail. After the run, stretch your calves.