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

This plan is an all encompassing plan and is focused on helping you run your first or best 100 mile race. To help you gauge your fitness, fitness tests are integrated every 6 weeks starting at week 2. Strength training in addition to detailed workouts allow you to build a durable body that will be able to tackle 100 miles in 24 weeks. The plan does have 2 races planned (50 K - week 14, 50M-100K in week 19). 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. The strength training in this plan is staged to have 8-10 weeks of build for upper body and lower body strength before switching to a 12 week maintenance functional strength program. The strength days are combined with your off days to keep you motivated and doing active recovery on days after big run and races. This is an excellent way to facilitate recovery without taking on the pounding of running! The workouts in this program are designed to be a 1x/ week threshold session to keep your top end intact. This is beneficial from a muscular and aerobic perspective, as it will help you change up muscles groups you're using, as well as creating a new and different challenge to avoid the monotony of daily mileage. The novice athlete should focus on adhering to there HR values listed in this plan. This plan is great for athletes pursuing flat and hilly 100 mile races. Athletes looking for Mountain 100 miler training can contact me directly for a plan as there is significant adjustments that need to be made. This plan does allow for access to me as a coach for questions on specific workouts.

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