Phil's Beginner 100K /50 Mile Ultra Marathon Plan + Email Access to Coach: 09 Weeks

Author

Phil Mosley - 10,000+ Plans Sold On Training Peaks - MyProCoach.net

All plans by this Coach

Length

9 Weeks

Typical Week

2 Day Off, 2 Other, 4 Run, 1 Strength

Longest Workout

4:00 hrs

Plan Specs

running ultra beginner hr based pace based tss based

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Summary

Includes Structured Workouts

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


Learn More about Structured Workouts.



An ultra marathon plan for beginner or time limited runners.
Achieve your best ever race-fitness!


Why Buy From Us?
  • Detailed, flexible plan from respected coach/athlete Phil Mosley
  • EMAIL ACCESS for questions or help with your plan
  • Full help center & FAQ support
  • Re-use your plan multiple times, updates included free
  • Join 10,000+ athletes who train with me!

Over 50 5-Star Reviews and counting! ⭐️⭐️⭐️⭐️⭐️

"My Z2 pace has improved from 8:40 to 7:50 in 3 mths!" 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 7 to 7:30 hrs training per week
  • Training includes 4 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 3 times per week and able to jog for 3 hrs. Sample weeks below:Click below to watch a Series of 6 Short Videos from Phil about our plans:



    Still not sure? We will happily switch your plan within 14 days of purchase.

    Phil Mosley: Coach & Athlete

    I have over 20 years of experience successfully helping amateur athletes surpass their goals, while making sure they have quality time available for family, friends and career. I started My Pro Coach to offer the world's most comprehensive range of training plans designed to help you enjoy the same success that my athletes and I have - at an affordable price.

    Onboarding Emails: During checkout, you can share your email so I can send you a series of 5 emails to help get you started. You can also reply to me if ever you need help.


    A Recognized Expert, As Featured On:




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    Copyright © 2019. Myprocoach Ltd.

  • Stats

    Training Load By Week
    Average Weekly Breakdown
    Average Weekly Training Hours: 05:03
    Training Load By Week
    Average Weekly Training Hours: 05:03
    Average Weekly Breakdown

    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.

    Back to Plan Details

    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
    Build 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

    Legs and Core Strength:
    1. Squat: 3 x 10 (Exercise 1)
    2. Squat Jump: 3 x 12 (Exercise 2)
    3. Single Leg Squat: 3 x 10 (Exercise 3)
    4. High Knee: 3 x 10 (Exercise 9)
    5. Box Jump: 3 x 8 (Exercise 10)
    6. Bicycle Crunch: 4 x 10 (Exercise 24)
    7. Plank: 1 x 3 (Exercise 20)
    8. Spider Climber: 3 x 10 (Exercise 23)
    9. Side Plank: 1 x 3 (Exercise 21)

    Flexibility: 5-10 minutes

    Notes:
    1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
    2. Rests are 45 secs - 2-3 mins as required.
    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

    1:00:00
    76.3TSS
    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. If you need to include some walking sections in these runs, in order to keep your heart rate down, that's fine.

    Sample Day 3

    0:40:00
    Build 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

    Upper Body and Core Strength:
    1. Squat: 3 x 10 (Exercise 1)
    2. Lat & Front Raise Combo: 3 x 6 (Exercise 11)
    3. Tricep Kickback: 3 x 8 (Exercise 15)
    4. Bench Press: 3 x 8 (Exercise 14)
    5: Glute Bridge: 3 x 14 (Exercise 17)
    6. Lying Hip Abduction: 3 x 12 (Exercise 19)
    7. Mountain Climber: 3 x 10 (Exercise 22)
    8. Sit-Up: 3 x 12 (Exercise 25)
    9. Plank: 1 x 3 (Exercise 20)

    Flexibility: 5-10 minutes

    Notes:
    1. 3 x 8 = 3 sets of 8 repetitions with a rest between sets.
    2. Rests are 45 secs - 2-3 mins as required.
    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

    0:55:00
    80.6TSS
    Progression Run

    This tough workout will improve your running stamina and teach the body and mind to stay strong throughout your race. Nail these sessions in training to be prepared for the demands on race day.

    Main Set:
    10 mins in low Z2,
    5 mins in upper Z2,
    10 mins in low Z3,
    10 mins in upper Z3,
    5 mins in low Z4,
    5 mins in mid Z4.

    Warm Down:
    10 mins in low Z2.

    Sample Day 6

    3:00:00
    235.3TSS
    Aerobic Endurance

    Easy or steady run all in low to mid Z2. This is your long run and will gradually increase in duration. If you need to include some walking sections in these runs, in order to keep your heart rate down, that's fine.

    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.

    Sample Day 8

    0:30:00
    37.5TSS
    Aerobic Endurance

    All in low to mid Z2.

    Phil's Beginner 100K /50 Mile Ultra Marathon Plan + Email Access to Coach: 09 Weeks

    $32.00 - Buy Now