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Vibram Hong Kong 100km 2021 24 Week Plan With Strength and Conditioning, Starts 3rd August

Author

Doug Stewart

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Length

24 Weeks

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Plan Description

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

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
9:15 hrs 7:00 hrs
Strength x2
1:31 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
Run
9:15 hrs 7:00 hrs
Strength
1:31 hrs 1:00 hrs

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor

All supported devices

Doug Stewart

TMR Coaching

TMR Coaching are here to help you reach your goals in endurance events. We offer bespoke coaching packages and training plans for some of the toughest events on the planet.

Coaching for:

  • Ultra running
  • Mountain & sky running
  • Endurance and extreme triathlon

Services:

  • Specialised running and triathlon training plans
  • Performance analysis making use of latest technologies (WKO5, Best Bike Split, Running Power Meters)
  • Strength & conditioning
  • Mental training and race planning
$55.00 - Buy Now