Ultra trail 100K training plan: 24 wks, advanced + email support

Author

Andrius Ramonas

All plans by this Coach

Length

24 Weeks

Typical Week

5 Run, 2 Day Off, 3 Strength, 1 Walk

Longest Workout

62.14 miles

Plan Specs

running trail advanced

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Summary

Ultra trail 100K training plan: 24 wks, advanced + email support


This training plan will physically prepare you for a long trail race. I am a running coach, ultra trail runner (The North Face Australia & NZ team) and exercise physiologist, and I am happy to share my approach and experience of getting ready for a long ultra trail race.


Is this plan for you?


This plan is designed for already advanced trail runners. Before starting this plan you should be: 



  • comfortable with 40-50K training weeks

  • ability to complete 60 min or longer training runs

  • have no current injuries that prevent you from running

  • some experience with higher intensity interval training (but not necessary)


eiger runner


Main training plan features


RPE-based training intensity prescription 


(Note: I can help to you to individualise by heart rate/running pace)


Long run: Saturday or Sunday


Longest workout: 40-45K


Periodisation structure: two weeks of build-up with one recovery week


Strength and Conditioning: 2 sessions/week on average


How is this plan structured?



  • Weeks 1 to 6  are dedicated to increasing your weekly running mileage. However, it is not only a stage for slow and easy miles. It is a stage to improve your fundamental running skills and overall strength.

  • Weeks 7 to 12 will further target your overall running fitness and skills with increased training volume, as well as uphill endurance workouts and speed conditioning session.

  • Weeks 13 to 18 are focused around developing your cardiovascular capacity. Expect to be challenged with harder high-intensity workouts and combinations of uphill and downhills drills. Second longer run will be introduced during the week.

  • Weeks 19 to 24 will lead you through trail running-specific training phase with a combination of higher speed workouts on trails. Those will be the hardest training weeks during which you will complete your longest training runs.


Final thoughts


I think that success in most running races (road and trail alike) is to understand the demands of that particular race and to address them with specific training. For example, to move swiftly through mountainous terrain, focus on skills and good running technique on uphills and downhills is equally as important as completing physically demanding and fast sessions. Similarly, the ability to cover long distance is a result of being able to conserve energy (being more economical) during long running hours without fatiguing too much and too early. This plan will balance endurance training, speed development, running technique, and strength to prime you for a challenging ultra trail race.


Contact details 


If you have questions, please contact me directly: andrius@therunart.com


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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 07:41
Training Load By Week
Average Weekly Training Hours: 07:41
Average Weekly Breakdown

Andrius Ramonas

Run·Art

Run·Art Coaching by coach Andrius Ramonas is here to bring you many years of expertise in competitive road and trail running, exercise physiology, nutrition and sports medicine.

I coach athletes of all levels and can offer you:

  • Online Coaching
  • Individualised and Generic Training Plans
  • Running Technique Analysis
  • Training Consultations
  • Running Skills Workshops

Back to Plan Details

Sample Day 1

1:00:00
6.84mi
Easy training run: up to 60mins

Training run: up to 60mins
Intensity: easy @RPE 2-4
Terrain: Road or easy undulating trails

Sample Day 2

1:10:00
7.46mi
Stairs and uphill intervals: 5 x uphill strides + 5 x stair sets

Aim: shorter stairs and uphill intervals is a great workout to start building uphill running fitness and overall the lower body strength.

REMEMBER: Focus on form over speed; as it's your first harder workout, be careful not to overstrain your lower leg muscles! 

WU: 
15-20mins running @RPE2-3 or your easy pace
5mins running drills + stretching

Main Set:
5 x 100m (or ~20-30s) uphill strides w/ 1-2min recovery interval (jog or walk)
+ 10 min easy jog
5 x ~20s stair reps w/ 1-1.5min recovery between reps

C/D: another 10-15min jog at easy pace

Sample Day 3

0:20:00
Stretching & Foam rolling

Areas that need attention with the foam roller:
Lower back and area between shoulder blades
Hamstrings
ITB (and outer side of your thigh)
Inner tights (adductor muscles)
Calf muscles


Use a Lacrosse or cricket ball for plantar fascia

Sample Day 4

1:00:00
6.84mi
Easy training run: up to 60mins

Training run: up to 60mins
Intensity: easy @RPE 2-4
Road or easy undulating trails

Note, at this stage when you are building your overall running base, road or urban trails are a perfect running terrain. Especially if you don't have an easy access to trails. Adding more sessions on technical terrain will become more important in the later weeks of your race build-up.

Sample Day 4

0:25:00
S&C - Core exercise routine

Main set:

2 sets of --
15 x "Bird Dog" exercise
10 x Overhead straight leg sit-up

2 sets of --
15-20 x "Mountain Climbers"
15 x Abdominal Plate Twists (you will need weight for this exercise)

Finish with --
2 x Shoulder Tap Plank (until fatigue)

Sample Day 5

0:50:00
6.21mi
Easy training run: up to 60mins

Training run: up to 60mins
Intensity: easy @RPE 2-4
Road or easy undulating trails

Sample Day 5

0:20:00
Ankle and knee: balance and strength routine

Ankle and knee strength and balance exercises!

Repeat each exercises 2-3 times with short rest in between
1. Single leg sitting to standing (starting without weight and progressing to weights in hands + rotation), approx 8-10 reps for each leg
2. Diagonal weight in lunge position, approx 8-10 reps for each side
3. Single leg half squats (both sides, until ankle fatigue)
4. Calf raises with resistance band, approx 8-10 reps
5. (if you have Bosu ball) Double leg mini squats with rotation
6. (if you have Bosu ball) Single leg ankle forward and back, until fatigue, both sides
7. Ice skaters exercise for balance and coordination, approx 10-15 reps

Choose 3-5 exercises from the list for a session

Ultra trail 100K training plan: 24 wks, advanced + email support

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