100 Mile Ultra | 50 Miles/Week | Intermediate to Advanced| Peak Plan

Average Weekly Training Hours 06:57
Training Load By Week
Average Weekly Training Hours 06:57
Training Load By Week



Mountain Running

100 Mile Mountain Ultra Peak 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. This plan is specifically built to only deliver the final 14 weeks of training, or the peak portions and build up of your training.
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 only the meat of the training. This is a 14 weeks plan these dives directly into higher mileage training, and still includes a 50K and 50 mile/100km race in the build up. This not a plan to use if you're looking to start from square one. 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:
  • A previous 50K or 50M
  • 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
    1:10:00
    7mi
    69.1TSS
    Aerobic Run

    Easy Zone 2 Aerobic Run

    Sample Day 3
    1:00:00
    6mi
    85.8TSS
    Threshold Reps!

    2 Miles Easy
    5x 3:00 @ threshold, 2:00 Easy run
    2 Miles Easy

    Sample Day 4
    1:10:00
    7mi
    57.4TSS
    Aerobic Run

    Base building. Stay controlled and find your groove. Tomorrow is a day off!

    Sample Day 6
    4:00:00
    24mi
    179.5TSS
    Long Run - with up tempo sections

    4 Hours of Running is the goal. Don't let the numbers scare you, you've prepared for today. Hold in your mind that next week is a down week and we'll be ver comfortable come this time next week.

    This is the time to get uncomfortable and work on mental strategies to keep you going and moving. Also use this time to play with your long game nutrition. You won't want to leave these nutrition choices to the last few weeks leading into your race. Test out some real food options on this run to see how you hold them down.

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

    You should be excited! After today is done you'll have 90% of the mile you ran in all of week 1. It sometimes takes a little perspective to realize how far you've come!

    Sample Day 9
    1:10:00
    7mi
    69.1TSS
    Aerobic Run

    Easy Zone 2 Aerobic Run

    Sample Day 10
    1:00:00
    6mi
    85.8TSS
    Threshold Reps!

    2 Miles Easy
    5x 4:00 @ threshold, 2:00 Easy run
    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