PEAK OF FORM AT RACE DAY
TRAIL - MOUNTAIN - ULTRA - ROAD
📋 Plan Overview
Distance: 100 miles (161 km)
Elevation: 5,000–10,000 m
Terrain: Technical mountain terrain
Category: UTMB 100M (≈ 120–180 km)
Skill / Level: Beginner (Ultra-Trail Focus)
Duration: 32 weeks
Workouts/week: 7–14
Weekly hours: 8–11
Includes: Running, Strength, Mobility, Stretch
👟 Who Is This Plan For?
Designed for
beginner 100-mile ultra-trail runners aiming to complete their first 100M (UTMB 100M or similar). Best for athletes who train 6+ hrs/week, have several years of trail/ultra experience, and ideally a recent 100K finish. The focus is a safe, steady build that prioritizes durability, efficiency, and injury prevention—so you can finish strong and confident.
📦 What You’ll Get
32-week progressive plan by Arduua coaches. Workouts prescribed by time and heart rate zones. Includes strength, mobility, and stretch sessions with video guidance. Long-term progression that balances training load and recovery to reduce injury risk while preparing for ultra demands.
❤️ Training Methodology
Intensity prescribed by time and heart rate, not distance. Sessions guided by duration and pulse for individualized pacing. Adapts to terrain, elevation, fatigue, and conditions for safe, effective development over time.
📆 Plan Structure
Base (14w): Build aerobic endurance; develop mobility, stability, and functional strength; reinforce feet/ankles/joints.
Specific (8w): Threshold work, VO₂max, climbing efficiency; trail-specific strength and technical running.
Pre-Comp (8w): Ultra-specific long runs and back-to-back weekends; practice pacing, fueling, hydration, and gear.
Taper+Race (2w): Reduce load to peak fresh; apply taper and race-day nutrition/execution guidelines.
⚙️ Requirements
TrainingPeaks-compatible watch or GPS.
Chest-strap HR monitor (wrist HR not accurate enough).
✅ Summary
This 36-week beginner plan builds the endurance, strength, and resilience needed to complete a 100-mile mountain ultra. Arrive at the start line prepared and confident—and at the finish line strong and injury-free.
📣 More info:
arduua.com • Contact us at:
info@arduua.com🌍 Global training platform for trail, mountain, ultra & road runners
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