Vibram Hong Kong 100km 2021 24 Week Plan With Strength and Conditioning, Starts 3rd August
Doug StewartAll plans by this Coach
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A dedicated plan tailored for the unique demands of the Vibram Hong Kong 100km Ultra Trail Race, with consideration for the climbs, and elevation change. Included is a Strength and Conditioning plan that is progressive and support the phase of run training.
This is a 24 week plan starting on Monday August 3rd and finishing on race day.
It features 3 build weeks followed by a recovery week, before moving to a 2 week build 1 week recovery as the training increases. It has a three week taper.
It designed for both those looking to run a fast time and those looking to finish the race, with optional workouts/replacement of workouts depending on level of ability.
Requires access to a treadmill for certain workouts, or hills, and ideally a HR monitor.
Time based rather than distance.
Created by an experienced ultra runner and TrainingPeaks Level 2 Coach, who has completed many ultramarathons, such as the UTMB, Lavaredo Ultra Trail, and may trail, mountain, ultra and sky running events.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|9:15 hrs||7:00 hrs|
|1:31 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||9:15 hrs||7:00 hrs|
||1:31 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor