100 mile ultrarun training plan for the intermediate/advanced runner

Average Weekly Training Hours 02:14
Training Load By Week
Average Weekly Training Hours 02:14
Training Load By Week

This training plan will prepare you for a higher performance at your 100 mile running race. Developed by Bob Seebohar, a two-time Leadville 100 finisher (and 2009 Leadman finisher), this plan emphasizes the right amount of running combined with smart cross training and recovery to get you to the start line fresh. This plan is meant for intermediate to advanced ultra runners who have participated in at least one 100 mile running race and are looking for a personal record performance. It is best if the athlete has been running at least a half marathon as their long run in training recently.

Sample Day 1
5mi
Aerobic

This is the transition week into Leadville training.


Mid to high aerobic effort run.

Sample Day 2
0:30:00
Yoga/Dynamic stretching

Up to 30 minutes of yoga poses/stretches or prehab exercises using a foam roller, grid or other myofascial release equipment.

Sample Day 2
6mi
Aerobic

Mid to high aerobic effort.

Sample Day 3
1:00:00
Crosstraining

Crosstraining. Good choices would be swimming, cycling, elliptical or rowing.

This can also include functional strength training, yoga and/or pilates.

Sample Day 4
7mi
Mixed effort run

2 miles mid aerobic

2 miles high aerobic

3 miles as 1 mile mid aerobic/1 mile high aerobic/1 mile tempo

Sample Day 5
4mi
Weighted Hike

Hike with 10 pounds on your back. Add a few water bottles and gear or rocks/weights to a pack and hike on a trail if possible. Good vertical but nothing too crazy.

Focus on short, quick steps with higher cadence while hiking. Be careful on any downhill sections.

Sample Day 5
0:30:00
Yoga/Dynamic stretching

Up to 30 minutes of yoga poses/stretches or prehab exercises using a foam roller, grid or other myofascial release equipment.

Bob Seebohar
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