Superior 100 Training Plan: 26 Weeks, Intermediate, Heart Rate
Prepare specifically for the Superior 100 with a structured 26-week heart rate training plan for established trail runners who want a strong performance. It develops threshold, climbing strength, downhill durability and race-specific endurance for the demands of the Superior course.
The Race
166 km (103 mi) point to point from Gooseberry Falls State Park to Lutsen, Minnesota, with about 5,300 m (17,350 ft) of climbing and descent. 38 h cutoff, 8 am Friday start. About 95% technical singletrack on the Superior Hiking Trail through the Sawtooth Mountains: roots, rocks, mud, a river crossing and countless short, steep climbs to overlooks above Lake Superior. Cool September weather, rain is common, and a long night.
Who It Is For
You have finished a 100K or 100-mile race, run 5 times a week (7-8 h), and do regular 2.5 h long runs.
Your 26 Weeks
- Phases: Preparation week 1, Base weeks 2-10, Build weeks 11-17, Specific weeks 18-23, Taper weeks 24-25, race week 26.
- Weekly: 5 runs and 2 strength sessions, about 5.8 h rising to 14.3 h of running.
- Long runs: 2h00 to 6h30, with back-to-back runs up to 3h30.
- Climbing: about 1050 m rising to 3500 m a week (the course averages 31.9 m per km).
- Race-specific: technical hill repeats, short steep power hiking, rocky-trail downhill durability, night runs, big back-to-backs, a dress rehearsal.
- Strength: two RunForce 45-min sessions built in the TrainingPeaks Strength Builder (A: Force & Posterior Chain; B: Single-Leg & Mountain Durability), with a demonstration video for every exercise.
Heart Rate Training
Every run is prescribed in RunForce heart-rate zones (% of max HR), with a field check in week 1 and decoupling checks later. Workouts explain how to use HR on climbs, heart-rate lag on short reps, cardiac drift and the effect of heat.
Also Available
Other Superior plans: 50 Mile. Search "RunForce Superior" in the TrainingPeaks store.
Your Coach: Adrien Thévenet
Endurance coach since 2011, working with elite athletes, professional endurance athletes, major race winners, and a Spartan National Champion across road, trail, and mountain running.
RunForce is independent and is not affiliated with or endorsed by the Superior Fall Trail Race. The race name is used only to identify the event this plan prepares you for.
Certifications:
-25 Years of Endurance Sports Experience
-TrainingPeaks Level 2
-UESCA Ultrarunning
-RRCA Certified
-STRYD Power Coach
-ACE Certified
With 25 years in endurance sports, I offer tailored coaching for diverse runners - from beginners to sub 3-hour marathoners. Emphasizing well-being, we collaborate on a program that fits your life keeping you motivated.