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Ultra trail 100K training plan: 18 wks, intermediate + email support

Author

Andrius Ramonas

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Length

18 Weeks

Plan Specs

running trail intermediate

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Plan Description

Ultra trail 100K training plan: 18 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)


  • canada 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 13 will further target your overall running fitness and skills with increased training volume, as well as uphill and cardiovascular endurance workouts. 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 13 to 18 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


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    Stats

    Average Weekly Breakdown

    Workouts Weekly Average Longest Workout
    5:50 hrs 5:00 hrs
    1:05 hrs 0:35 hrs
    —— ——
    0:03 hrs 1:00 hrs
    Workouts Per Week Weekly Average Longest Workout
    5:50 hrs 5:00 hrs
    1:05 hrs 0:35 hrs
    —— ——
    0:03 hrs 1:00 hrs

    Training Load By Week


    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

    Sample Day 1

    0:50:00
    6.21mi
    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

    0:50:00
    6.21mi
    Uphill strides: 20s -- 30s --45s

    Short uphill strides!
    Aim: improve running economy, uphill running efficiency and technique, improve overall strength and power

    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:
    3 x 20s @RPE 8 uphill
    3 x 30s @RPE 8 uphill
    3 x 45s @RPE 8 uphill
    Take 1-2mins recovery (jog/walk) after each interval and start each new interval "fresh"

    Use a light to moderate slope for this session. Running mechanics is key for this session. Maintain a stable and strong core, a stable upper body, use relatively small steps, and you would want to stay on your mid-foot more during those intervals

    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
    6.21mi
    Easy training run: up to 60mins

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

    Sample Day 4

    0:15:00
    Ankle: balance and mobility (try a few exercises!)

    Try a few ankle balance exercises after the run:

    1. single leg balance (first on floor and then on bosu ball, if you have one). Try with open and closed eyes and hold as long as you can without loosing a balance. Repeat several times.
    2. single leg "star exercise": https://www.youtube.com/watch?v=7bn9I8a2ul8
    2-3 sets each leg until fatigue

    Sample Day 6

    1:30:00
    9.32mi
    (Sat or Sun) Longer trails: up to 2-hrs

    Longer trail run!
    More or less hilly terrain, runnable trails
    Duration: 90 -mins
    Easy intensity @RPE 2-3

    Sample Day 7

    0:15:00
    Stretching & Foam rolling

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