100 km - 16 week normal trail race ultra

Average Weekly Training Hours 09:45
Training Load By Week
Average Weekly Training Hours 09:45
Training Load By Week

This is a 16 week plan to run an optimum 100 km or 50 miler. Runners should be comfortably running 30-40 miles per week prior to the plan.

Sample Day 1
1:00:00
6.21mi
10 km - 6 mile

Sample Day 2
1:20:00
6.21mi
10 km 6 mile Short Hill repeats

Find a hill with a medium slope (6% -10%) that takes 45- 90 seconds to ascend. Run up at an effort to go to maximum heart rate. Focus on good form with powerful push off and strong arm swing. Slowly jog down the hill to recover - Optimally down to 65% MHR

Sample Day 3
0:40:00
4.04mi
6.5 km

Nice and easy. 6.5 km flat kilometre equivalents.Approximate time/pace based on your ability and feel.

Sample Day 3
0:40:00
4.04mi
6.5 km

Nice and easy. 6.5 km flat kilometre equivalents.Approximate time/pace based on your ability and feel.

Sample Day 4
1:00:00
6.21mi
10 km Farklet

10 km Farklet - mixing up the pace on terrain

Sample Day 5
0:42:00
4.35mi
7 km - 4 mile

Sample Day 6
2:25:00
14.91mi
Long Run - 24 km/15 mile

Long Run

Jeff Hunter
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Jeff Hunter

Trail, mountain and ultra running coach