PEAK OF FORM AT RACE DAY
TRAIL - MOUNTAIN - ULTRA - ROAD
📋 Plan Overview
Distance: 100 miles (161 km)
Elevation: 1,000–4,000 m
Terrain: Forest and Coast terrain
Category: UTMB 100M (≈ 120–180 km)
Skill / Level: Beginner(Ultra-Trail Focus)
Duration: 32 weeks
Workouts/week: 7–14
Weekly hours: 8-14
Includes: Running, Strength, Mobility, Stretch
👟 Who Is This Plan For?
Designed for
beginner 100-mile ultra-trail runners aiming to complete their first 100 mile trail race in forest & coast terrain (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 performance-oriented plan by Arduua coaches. Workouts prescribed by time and heart rate zones. Includes strength, mobility, and stretch sessions with video guidance. Progressive structure balancing training load and recovery for sustainable performance.
❤️ Training Methodology
Intensity prescribed by time and heart rate, not distance. Sessions guided by duration and pulse to optimize physiological adaptation. Adapts to terrain, altitude, fatigue, and conditions for precise long-term progression.
📆 Plan Structure
Base (14w): Build aerobic fitness, strength, mobility, durability.
Specific (8w): Raise thresholds, add VO₂max and climbing work.
Pre-Comp (8w): Long runs, race simulations, fueling, gear, power.
Taper+Race (2w): Reduce load, sharpen, execute race strategy.
⚙️ Requirements
TrainingPeaks-compatible watch or GPS.
Chest-strap HR monitor (wrist HR not accurate enough).
✅ Summary
This 32-week plan builds world-class endurance, strength, and technical skill for 100-mile ultra trails. Train smarter, recover better, and race stronger — ready to perform at your best.
📣 More info:
arduua.com • Contact us at:
info@arduua.com🌍 Global training platform for trail, mountain, ultra & road runners
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⛰️ From 5K to 100 miles 🌐 Athletes in 30+ countries
Train with confidence. Progress consistently. Perform at your best. Coaching in English & Spanish