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 delivers a 24 week training schedule that will have you training 8-10+ hours per week to build towards a goal race distance of 100km – 100 mile. Each week follows a familiar pattern with recovery running days balancing your workout days. The 100M Mountain Ultra Plan builds up to a peak of an 8 hour run day with the option to fit in at least one race of 50KM throughout the build up. This plan focuses heavily on climbing and also includes specific endurance workouts so you can test your race pacing strategy as well as your race day nutrition and hydration plans. The long runs live on the weekends with most weekends comprising of back-to-back training days. This plan can be set to start on any Monday and will run for 24 Weeks.
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!
Before you jump in you should be able to complete:
This plan is great for athletes pursuing hilly and mountainous 100 mile races like UTMB, CCC, OCC, The Bear, Western States, Hardrock 100, etc.
Questions? You can find us on the web at lifelongendurance.com or email Coach Andrew directly at: firstname.lastname@example.org
Easy Zone 2 Aerobic Run
Aerobic runs are best done with a focus on Zone 2 heart rate. This is all about conversational pace, you should never find yourself out of breath at any one point unless going up a significant hill you can't avoid.
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!
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!
Easy Zone 2 Aerobic Run
3k Fit test