85-115 km ultra, trail running (4000-6000 meter elevation)

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85-115 km ultra, trail running (4000-6000 meter elevation)

Author

Tony Persson

All plans by this Coach

Length

12 Weeks

Typical Week

5 Run, 1 Day Off, 1 Strength

Longest Workout

13.11 miles

Plan Specs

running ultra intermediate advanced hr based

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


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This is the training plan for an Ultra event!
The plan is 12 weeks and requires some pre-trail running experience and pre-running fitness. However, the plan will cater both the slower and the faster runner since it's heart rate and time based. The more advanced, fitter runner will cover more distance at a higher pace during the same time / roughly same heart rate compared to the slower runner.
The plan is designed to prepare you for between 4000 - 6000 meters of elevation over a distance of between 85 - 115 km of trail running (being optimised for 100-110km and 5500 elev).

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 10:30
Training Load By Week
Average Weekly Training Hours: 10:30
Average Weekly Breakdown

Tony Persson

Tony's Coaching

I offer online and local coaching.
I am a certified Ironman coach from the Ironman University and I hold an ACE Personal trainer certificate.
I coach multiple clients with a spread of abilities from finishing their first Ironman/IM70.3 to clients finishing at World Championship races.

Myself I have several Ironman and IM70.3 finishes, sub-10 Ironman races, Age-group wins at Olympic distance races, and duathlon races. I've raced at the IM70.3 World Champion and Long Duathlon World Championship.

Sample Day 1

1:05:00
60TSS
50 minutes relaxed hill run, 450-550 meters total elevation gain

15 minutes warm-up and dynamic stretching
50 minutes relaxed/easy run with hill climbing at 75-80% HRmax. 
Try to include 450-550 meters total elevation in the workout

Sample Day 2

2:00:00
100TSS
Recovery ride

About 2 hours, mostly easy, ride.
This his your recovery workout and most part of this workout should be done without putting added load on the muscles.
The objective is to activate the body while recovering.

Sample Day 4

1:15:00
50TSS
1 hour easy, hilly terrain, 450-550 meters total elevation gain

15 minutes warm-up and dynamic stretch
60 minutes easy run in hilly terrain at 70-75% HRmax
Try to include 450-550 meters total elevation in the workout

Sample Day 6

2:15:00
90TSS
2 hour easy, hilly terrain, 900-1100 meters total elevation gain

15 minutes warm-up and dynamic stretch
120 minutes easy run in hilly terrain at 70-75% HRmax
Try to include 900-1100 meters total elevation in the workout

Sample Day 7

1:00:00
1 hour swim

This is a recovery workout. Depending on your swim ability you can do this as a medium-hard intervals set and still enjoy the recovery benefits or you just enjoy 45-60 minutes in the water to do a relaxing swim.

For the avid swimmer:
300m warm-up mixed stroke
10x100m hard front crawl, 15 sec recovery between sets (start every 1:30, 1:45, 2:00 depending on swim fitness)
1 minute rest
10x100m hard front crawl, 15 sec recovery between sets (start every 1:30, 1:45, 2:00.. depending on swim fitness)
1 minute rest
20x50m very hard front crawl, 30 secs recovery between (start every 1:00, 1:10, 1:20.. depending)
200m easy cool down.

For the beginner crawler:
300m warm-up mixed stroke
50m front crawl, rest interval 30 sec
100m breast stroke, rest interval 30 sec
50m front crawl, rest interval 30 sec
100m breast stroke, rest interval 30 sec

100m front crawl, rest interval 30 sec
100m back stroke, rest interval 30 sec
100m front crawl, rest interval 30 sec
100m back stroke, rest interval 30 sec

25m fast front crawl, 25m breast stroke, rest interval 30 sec
25m fast front crawl, 25m breast stroke, rest interval 30 sec
25m fast front crawl, 25m breast stroke, rest interval 30 sec
25m fast front crawl, 25m breast stroke, rest interval 30 sec

300m breast stroke.

Sample Day 8

1:45:00
93.3TSS
Fartlek in mixed hilly terrain

15 minutes warm-up and dynamic stretching
Mix speed and intensity/effort with terrain for 90 minutes or follow this structured workout (still in mixed hilly terrain):

5 minutes, 70-75% maxHR
10 minutes, 80-85% maxHR
15 minutes (5+5+5), 75-80% + 85-90% + 75-80% maxHR 
15 minutes (5+5+5), 75-80% + 85-90% + 75-80% maxHR
10 minutes, 80-85% maxHR
5 minutes, 70-75% maxHR

Recover at low intensity jog between each effort for half the time of the effort (i.e a 5 minute more intense effort is followed by a 2.5 minute less intense jog)

Sample Day 9

1:15:00
50TSS
1 hour easy, hilly terrain, 450-550 meters total elevation gain

15 minutes warm-up and dynamic stretch
60 minutes easy run in hilly terrain at 70-75% HRmax
Try to include 450-550 meters total elevation in the workout

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