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

Author

Andrius Ramonas

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Length

24 Weeks

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Plan Description

Ultra trail 100K training plan: 24 wks, intermediate + 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 intermediate trail runners. Before starting this plan you should be: 


  • comfortable with 30-40K 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. Feel free to email me - see contact details below)

  • Long run: Saturday or Sunday

  • Longest workout: 40K

  • 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  will increase your weekly running mileage and 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 sessions.

  • Weeks 13 to 18 will develop your cardiovascular capacity. Expect to be challenged with harder high-intensity workouts and combinations of uphill and downhill drills. A second longer run will be introduced during the week.

  • Weeks 19 to 24 will lead you through a trail running-specific training phase with higher speed workouts on trails. Those will be the hardest training weeks where 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 distances 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


    Logos



    Training Plan Sample Week

    Stats

    Average Weekly Breakdown

    Workouts Weekly Average Longest Workout
    Runx5
    5:55 hrs 5:00 hrs
    Strengthx3
    1:03 hrs 0:35 hrs
    Day Offx2
    —— ——
    Walkx1
    0:02 hrs 1:00 hrs
    Workouts Per Week Weekly Average Longest Workout
    Run
    5:55 hrs 5:00 hrs
    Strength
    1:03 hrs 0:35 hrs
    Day Off
    —— ——
    Walk
    0:02 hrs 1:00 hrs

    Training Load By Week


    This plan works best with the following fitness devices:

    • GPS

    All supported devices

    Andrius Ramonas

    Run·Art

    RunĀ·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