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

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. The strength training in this plan skips the build phase of strength training and goes directly into 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
1:10:00
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 3:00 @ 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