100 Mile Ultra Plan | 50 Miles a Week | Intermediate to Advanced

Average Weekly Training Hours 07:22
Training Load By Week
Average Weekly Training Hours 07:22
Training Load By Week


Mountain Running

100km to 100 Mile Mountain Ultra Plan


"It's not what you get from your training, it's what you become from your training"


Built for athletes who are looking to tackle an ultra in mountainous terrain. The Mountain ultra plan takes a major focus on climbing and descending to prepare you for the demands of a long race over tough terrain. Some workouts are adapted for athletes who do not live near extreme or mountainous terrain.


Created by USATF Level 2 Endurance Coach and Athlete Andrew Simmons. This plan is built on the knowledge gained from years of coaching, and 10+ years as an amateur elite runner (36+ Marathon or longer distance race finishes). Andrew has a passion for coaching that is evident in not only his personal performances but in the success his athletes see on race day.


This plan is designed to give you the tools you need to succeed as an intermediate or advanced athlete. Unless you’ve completed multiple 100km races or have a long history with ultra distance training; this plan may be too much. Consider your previous training when selecting this plan. This is a 24 week plan that dives directly into higher mileage training, and includes a 50K and 50 mile/100km race in the build up. This plan is HR and Pace based and utilizes a flat time estimation of 10:00/ mile.


All workouts are HR based and will adjust as your zones are adjusted in each fit test. This plan focuses heavily on climbing and also includes specific endurance workouts so you can test not only race strategy but your race day nutrition and hydration plans. The long runs live on the weekends. This plan can be set to start on any Monday and will run for 14 Weeks.


Before you jump in you should be able to complete:
  • Significant experience with 50M-100M racing experience.
  • Be confident with strength training
  • Nutrition and Hydration strategies for long distance races



  • Questions? You can find us on the web at lifelongendurance.com or email Coach Andrew directly at :andrew@lifelongendurance.com



    Banner 2

    Sample Day 2
    1:00:00
    6mi
    69.1TSS
    Aerobic Run

    Easy Zone 2 Aerobic Run

    Sample Day 3
    1:00:00
    6mi
    85.8TSS
    Workout

    2 Miles Easy
    10x :45 Steep hills @ 5K Effort - jog down recovery
    2 Miles Easy

    Sample Day 4
    0:50:00
    5mi
    57.4TSS
    Aerobic Run

    Sample Day 6
    2:00:00
    12mi
    137.2TSS
    Long Run

    This is your best chance to start training for your course. If you're racing a 100 miler in the mountains it's best to find a challenging course and build in longer and longer sections of climbs into your long run.

    Variation is always good too! Make sure you're trying out new nutrition methods and fuels until you find the right mix!

    Sample Day 7
    0:50:00
    5mi
    55.9TSS
    Recovery Long Run

    Easy aerobic recovery run. Might not seem too bad to start but in coming weeks these runs will feel like the shortest run of the week!

    Sample Day 9
    1:00:00
    6mi
    69.1TSS
    Aerobic Run

    Easy Zone 2 Aerobic Run

    Sample Day 10
    5.25mi
    Fit Test - Week 2

    2 miles easy
    2 Mile Fit test
    2 miles easy

    Andrew Simmons
    |
    Lifelong Endurance

    Coach Andrew Simmons draws from certification, experience, and hard science to help athletes achieve there goals. Andrew specializes in working with distance runners looking to conquer the 5K to the marathon and beyond.

    Run Coaching:

    • Road Running (Mile - Marathon)
    • Ultra Running (50K - 100 Mile)
    • Sky Running/ Mountain Running

    Services:

    • Running Specific Strength and Condtioning
    • Injury Specfic Strength and Conditioning (will work alongside PT team)
    • Running Form and Gait Analysis