100 Mile Ultra Plan | 60-70 Miles a Week | Advanced

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100 Mile Ultra Plan | 60-70 Miles a Week | Advanced

Author

Lfelong Endurance

All plans by this Coach

Length

24 Weeks

Typical Week

1 Day Off, 6 Run, 2 Strength

Longest Workout

31.1 miles

Plan Specs

running ultra advanced time goal hr based pace based

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Summary


Trail Running Training Plan

100 Mile Ultra Plan | 60-70 Miles a Week | Advanced


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


Built for athletes that are looking for an all encompassing plan to help you run your best 100 mile race. This plan is higher ‘mileage’ and is a term used loosely in this plan. Once you breach the 50 mile per week mark we start to look more at hours and time on feet – less on getting in specific mileage numbers. Included in this plan is a progressive strength training routine.


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 for success on any terrain This 24 week plan has progressive blocks to help you build up to be the strongest athlete you can be. The strength training included will help you tackle long weekends with back to back days. Testing your skills before race day is key so this plan includes a 50K and 50 mile/100km race in the build up. Don’t plan on racing in your build up? Not a problem – there is an optional secondary workout for those weekends. This plan will best serve an athlete who has previous experience and is looking to step their training up to a new level. 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 on time on building your aerobic capacity 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:
  • A previous 50M or 100KM
  • Be confident with strength training
  • BE knowledgeable on 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

    Stats

    Training Load By Week
    Training Load By Week
    Average Weekly Training Hours: 08:52

    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

    Sample Day 1

    1:00:00
    6mi
    69.1TSS
    Aerobic Run

    Easy Zone 2 Aerobic Run

    Sample Day 2

    1:00:00
    6mi
    85.8TSS
    Workout

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

    Sample Day 3

    0:50:00
    5mi
    57.4TSS
    Aerobic Run

    Sample Day 5

    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 6

    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 8

    5.25mi
    Fit Test - Week 2

    2 miles easy
    2 Mile Fit test
    2 miles easy

    Sample Day 9

    1:20:00
    8mi
    69.1TSS
    Aerobic Run

    Easy Zone 2 Aerobic Run

    $99.00 - Buy Now