RLP851 - Ultra-marathon 100 Mile - RUN - 23 Week Plan - Advanced - RPE

Training Load By Week
Training Load By Week

ADVANCED


DISTANCE + RPE BASED PLAN - HEART RATE (OPTIONAL) TO RECORD TRAINING STRESS


"If you start to feel good during an ultra, don't worry you will get over it" - Gene Thibeault


A Training Plan for athletes with the goal of completing 100 mile ultramarathon.


Before starting this plan you will have been consistently averaging at least 30 miles per week, and it is anticipated that you are an advanced ultra-runner with considerable ultra marathon experience. You will be well versed in suffering, have excellent navigation and trail running skills, and be able to adapt a training plan to your local environment whilst considering the challenges your race will present you with.


This plan allows for two races in the build up (50k in week 14, and 50 mile in week 19) but these are not compulsory


This plan has a specific focus on building endurance and resilience, by pushing and testing you mentally as well as physically. It includes a 3 week taper prior to your main event.


The times in this plan are based around mountainous ultramarathon times, average speed 3.25mph for excellent athletes. If you are running on flat and easy terrain you may need to adjust the times down somewhat, particulalry if running on hard surfaces, to avoid injury and overtraining. However, it is expected that you will try to find an equivalent terrain as you will encounter at your chosen ultra for many of your training sessions. 


Heart Rate Training when preparing for a technical ultra can be tricky at best. You will therefore find a guide in the description as to the intention of the session - this should be your main guide and your effort is best judged by percieved exersion, sometimes you will be trying harder, and sometimes easier.


Designed by Level 2 TrainingPeaks coach, and ex-elite racer Rob Lee, this plan draws on his substantial racing accomplishments (over 130 race victories, and numerous cycling distance records) and over 20 years of successfully coaching hundreds of athletes to their goals in road cycling, ultra cycling, mountain biking, IRONMAN, marathon and ultra marathon.


For More Information please visit my website at www.rlperformance.co.uk   


Questions? Please email me directly at: ride7ds@gmail.com 



Please note:This is a RPE based training plan that can be reused

Sample Day 2
7mi
Option 1: Endurance Mixed Terrain

Today you have two options - if you intend to track your training with Heart Rate you should do the other sessions today.
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If you are going to run completely on RPE and not record heart rate then you should do this session today.
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Today you are getting in base miles. No speed work. Effort should be RPE 4-5 for the most part, with some RPE6 on harder climbs. Terrain can be a mix, but should be neither super hard or super easy.
.
You may walk sections of this run, particularly any short hard technical climbs, and this is to be expected. Be honest about your fitness and level of fatigue, train smart, and stay safe.
.
If you are using Heart Rate: the majority of your session with be spent in Zone 2 (85-89% Threshold Heart Rate - using Joe Friel For Running zones, choose from drop-down menu in your account settings) but will fluctuate slightly with the terrain.

Sample Day 3
4mi
Endurance Easy Terrain

If you did the Threshold test yesterday take it nice and easy today, possibly walking a lot more than running.
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Today you are getting in base miles. No speed work. Effort should be RPE 3-5. Terrain should be easy.
.
Be honest about your fitness and level of fatigue, train smart, and stay safe.
.
If you are using Heart Rate: the majority of your session with be spent in Zone 1 (<84% Threshold Heart Rate - using Joe Friel For Running zones, choose from drop-down menu in your account settings) but will fluctuate slightly with the terrain.

Sample Day 4
6mi
Endurance Mixed Terrain

Today you are getting in base miles. No speed work. Effort should be RPE 4-5 for the most part, with some RPE6 on harder climbs. Terrain can be a mix, but should be neither super hard or super easy.
.
You may walk sections of this run, particularly any short hard technical climbs, and this is to be expected. Be honest about your fitness and level of fatigue, train smart, and stay safe.
.
If you are using Heart Rate: the majority of your session with be spent in Zone 2 (85-89% Threshold Heart Rate - using Joe Friel For Running zones, choose from drop-down menu in your account settings) but will fluctuate slightly with the terrain.

Sample Day 6
15mi
Endurance Trail

This is your main run of the week. You should be considering all the elements of your main race when you do this session - working on navigation (go somewhere you don't know and navigate a new route) practice race day nutrition, and utilising tough technical terrain, are all elements you should be considering.
.
You may walk large sections of this run, particularly hard technical climbs, and this is to be expected. Be honest about your fitness and level of fatigue, train smart, and stay safe.
.
The distance is a guide - adjust as your fitness, condition, terrain and weather conditions dictate.
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Heart Rate will be a mixed bag today. It is very important that you are thinking inwardly and learning yourself rather than blindly following numbers. Excellent pacing comes from knowing yourself and is built through experience. Listen to your body, don't start out too hard and don't feel tempted to push the pace. Focus on great skills - form of running, navigation, sighting terrain and fuelling correctly. Don't chase a time, today is all about covering the distance through an excellent application of the processes required.

Sample Day 7
5mi
Endurance Easy Terrain

Today you are getting in base miles. No speed work. Effort should be RPE 3-5. Terrain should be easy.
.
Be honest about your fitness and level of fatigue, train smart, and stay safe.
.
If you are using Heart Rate: the majority of your session with be spent in Zone 1 (<84% Threshold Heart Rate - using Joe Friel For Running zones, choose from drop-down menu in your account settings) but will fluctuate slightly with the terrain.

Sample Day 9
7mi
Endurance Mixed Terrain

Today you are getting in base miles. No speed work. Effort should be RPE 4-5 for the most part, with some RPE6 on harder climbs. Terrain can be a mix, but should be neither super hard or super easy.
.
You may walk sections of this run, particularly any short hard technical climbs, and this is to be expected. Be honest about your fitness and level of fatigue, train smart, and stay safe.
.
If you are using Heart Rate: the majority of your session with be spent in Zone 2 (85-89% Threshold Heart Rate - using Joe Friel For Running zones, choose from drop-down menu in your account settings) but will fluctuate slightly with the terrain.

Sample Day 10
4mi
Endurance Easy Terrain

Today you are getting in base miles. No speed work. Effort should be RPE 3-5. Terrain should be easy.
.
Be honest about your fitness and level of fatigue, train smart, and stay safe.
.
If you are using Heart Rate: the majority of your session with be spent in Zone 1 (<84% Threshold Heart Rate - using Joe Friel For Running zones, choose from drop-down menu in your account settings) but will fluctuate slightly with the terrain.

Rob Lee - Professional Endurance Coach
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RL Performance

IRONMAN Certified Coach
British Cycling Coach - Mountain Bike, Road & Time Trial
SMBLA Mountain Bike Leader
Aero Fit consultant for Drag2zero Triathlon and Time Trial

I have been involved with coaching for over 20 years. My clients include everyone from first time charity event rider to world level endurance athlete; they come from all over the world and across all disciplines. All my clients receive the same support and attention to detail that makes a coach-athlete relationship successful.