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Phil's Intermediate 100K/50 Mile Ultra Marathon (5~9 hrs/wk)+ Email Access to Coach: 30 Wks

Author

Phil Mosley + Free Email Coach Support (Rated 5.0/5). MyProCoach™

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Length

30 Weeks

Plan Specs

running ultra intermediate hr based pace based tss based

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Plan Description



An ultra marathon plan for intermediate runners.
Achieve your best ever race-fitness!


Why Buy From Us?
  • Detailed, flexible plan from best selling coach Phil Mosley (800+ training plans and 20,000+ sold on TrainingPeaks)
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • CHOOSE from 65+ Ultra Marathon plans (9-39wks) for all levels of athletes & masters (browse them here!)
Over 150 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"My Z2 pace has improved from 8:40 to 7:50 in 3 months!" Peter Eberle, 2018

"I am really enjoying the plan. It’s great to see my training in advance!" Rachel Kjearsgaard, 2018


More Reviews >

Is This Plan For You?

  • Progress from 5 to 9:15 hrs training per week
  • 5 runs, 2 strength sessions and 1 day off each week
  • Fitness tests included to track progress.
  • Train using HR, RPE (Feel), or Pace.
  • Workouts compatible with Garmin and more

    To start you should be able to run 4 times per week and able to jog for 90 mins. Sample weeks below:Click below to watch a Series of 6 Short Videos from Phil about our plans:



    Still not sure? We'll happily switch your plan free within 14 days.

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    Email Support:

    Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please share your email so I can send you a series of 5 helpful emails.

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  • Stats

    Average Weekly Breakdown

    Workouts Weekly Average Longest Workout
    5:02 hrs 5:00 hrs
    1:05 hrs 0:40 hrs
    —— ——
    Workouts Per Week Weekly Average Longest Workout
    5:02 hrs 5:00 hrs
    1:05 hrs 0:40 hrs
    —— ——

    Training Load By Week


    Phil Mosley

    MyProCoach™

    I have 20 years experience of helping amateur athletes surpass their goals, while still making sure they have quality time available for family, friends and career. As a parent who works for a living, I know how challenging this can be.

    My training plans are intelligently designed around a typical work week. I set proven, time-efficient workouts in mid-week, with longer aerobic workouts at the weekends. This gives you the structure and consistency you need to continually improve.

    Sample Day 1

    0:44:00
    72.9TSS
    Fitness Test: Threshold Pace and HR

    This fitness test helps you to set your pace and heart rate training zones and thresholds for Training Peaks. 

    Warm Up: 
    5 mins in Z2 (easy/steady),
    4 x (30 secs accelerating from Z2 to Z4 + 30 secs recoveries in Z1).

    Main Set: 
    Run for 30 mins at the fastest pace you can maintain for the duration. Record your average pace and ideally average heart rate too. 

    Warm Down:
    5 mins in Z1 to Z2 (easy).

    Sample Day 1

    0:40:00
    Base Phase 1: Strength and Conditioning #1

    Please check the link below for full exercise instructions, progressions, alternatives and videos:

    https://www.myprocoach.net/wp-content/uploads/SC-Running.pdf

    Whole Body Strength:
    1. Squat: 3 x 12 (Exercise 1)
    2. Single Leg Squat: 3 x 8 (Exercise 3)
    3. Bulgarian Squat: 3 x 10 (Exercise 4)
    4. Reverse Lunge: 3 x 7 (Exercise 6)
    5. Tricep Kickback: 3 x 10 (Exercise 15)
    6. Bent Over Row: 3 x 10 (Exercise 12)
    7. Mountain Climber: 3 x 8 (Exercise 22)
    8. Reverse Crunch: 3 x 12 (Exercise 26)
    9. Plank: 1 x 3 (Exercise 20)

    Flexibility: 5-10 minutes

    Notes:
    1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
    2. Rests are 30-50 secs.
    3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
    4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
    5. Breathe out on exertion and maintain form throughout.
    6. For flexibility see the link below or choose stretches that work well for you.

    Sample Day 2

    0:25:00
    31.1TSS
    Aerobic Endurance

    All in low to mid Z2. These runs are to be done slowly. They will gradually build your endurance and increase your efficiency. If you do them faster, you'll increase your injury risk for no real benefit.

    Sample Day 3

    0:40:00
    Base Phase 1: Strength and Conditioning #2

    Please check the link below for full exercise instructions, progressions, alternatives and videos:

    https://www.myprocoach.net/wp-content/uploads/SC-Running.pdf

    Whole Body Strength:
    1. Squat: 3 x 14 (Exercise 1)
    2. Alternate Lunge: 3 x 9 (Exercise 5)
    3. Step Up: 3 x 8 (Exercise 7)
    4. Push Up: 3 x 12 (Exercise 13)
    5. Lat & Front Raise Combo: 3 x 7 (Exercise 11)
    6: Lying Hip Abduction: 3 x 12 (Exercise 19)
    7. Glute Bridge: 3 x 14 (Exercise 17)
    8. Side Plank: 1 x 3 (Exercise 21)
    9. Sit-Up: 3 x 10 (Exercise 25)

    Flexibility: 5-10 minutes

    Notes:
    1. 3 x 12 = 3 sets of 12 repetitions with a rest between sets.
    2. Rests are 30-50 secs.
    3. When an exercise alternates right and left, the right PLUS left movement is 1 rep.
    4. For unilateral exercises, perform reps on the right, then repeat on the left. Then move to next set.
    5. Breathe out on exertion and maintain form throughout.
    6. For flexibility see the link below or choose stretches that work well for you.

    Sample Day 4

    0:31:00
    42.8TSS
    Speed Workout

    These sessions are designed to gradually get you used to running faster. They will also prepare you for speed sessions later in the plan that involve longer or more efforts.

    Warm Up:
    10 mins in Z2,
    4 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).

    Main Set:
    2 x (1 min in Z3 + 1 min recovery in Z1-Z2),
    2 x (1 min in Z4 + 1 min recovery in Z1-Z2),
    2 x (1 min in Z5 + 2 mins recovery in Z1-Z2).

    Warm Down:
    5 mins in Z2.

    Sample Day 5

    0:30:00
    37.5TSS
    Aerobic Endurance

    All in low to mid Z2. This run should feel easy and you should be able to hold a conversation. These runs gradually build your endurance and increase your efficiency.

    Sample Day 6

    1:30:00
    107.4TSS
    Aerobic Endurance

    Run all in upper Z1 to low Z2. You should be able to maintain conversation at this pace. This is your longest run of the week and it'll gradually build up throughout your training plan.

    Your plan features a three week cycle like this:

    Week 1: Moderately Long Sunday Run
    Week 2: Long Sunday Run
    Week 3: Active Recovery Week.

    $83.00 - Buy Now