100 Miles of Istria 2020 - 24 Week Plan Starting 4th November

Author

Doug Stewart

All plans by this Coach

Length

24 Weeks

Typical Week

5 Run

Longest Workout

8:00 hrs

Plan Specs

running ultra intermediate advanced hr based

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Summary

A dedicated 24 week plan tailored for the unique demands of 100 Mile of Istria distance, written by an experienced Coach and Mountain Runner and Sky Runner who has completed many of the hardest mountain races and ultra marathons including Lavaredo Ultra Trail, Trofeo Kima, Tromso Skyrace and the Glen Coe Skyline.

It is 24 weeks long and features 3 build weeks followed by a recovery week before moving to 2 build weeks and 1 recovery week as training intensifies. It has a three week taper.

Requires access to hills or a treadmill for certain workouts and a HR monitor.
Time based rather than distance.

Suitable for those looking to finish or those looking for a fast time as optional for harder or easier workouts.
Race day advice provided throughout the plan.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 09:24

Doug Stewart

TMR Coaching

TMR Coaching provides bespoke coaching packages and training plans for some of the toughest events on the planet.
Specialising in endurance events from triathlons to ultra marathons and sportives, we have the right package to suit your training and racing requirements.
Making use of the latest technologies and software (WKO5, Best Bike Split, Running Power Meters) TMR Coaching are able to ensure accurate analysis and optimal training strategies.

Back to Plan Details

Sample Day 1

0:30:00
30 Min Easy Run

30 Minute Easy Run

Very easy pace.

Sample Day 2

1:00:00
1hr Interval Run - 5 x 3 Minutes

1hr Interval Run

Warm Up
15 minutes Easy Pace. Increasing effort for final 5 minutes.
Include dynamic stretches, bum flicks and high knees mid way through Warm Up

Main Set
5 x 3 minutes Fast Paced (not sprint)
3 minutes recovery

Cool Down
Make up to 1 hour with Easy Running

Sample Day 4

0:10:00
10 min Easy Pre Test Tomorrow

10 Minutes Easy Run

After five minutes complete a few accelerations of 10 seconds.

This run is designed to ensure legs feel fresh for tomorrow's test.

Sample Day 5

1:00:00
1hr Threshold Heart Rate Test

1hr threshold HR Test

Warm Up
15 mins Easy Pace, increased effort for final 5 minutes.
Mid way through do some dynamic stretches, bum flicks and high knees.

Main Set
25 minutes Tempo Run
This is not very pleasant, start of at a pace you know you can maintain for the 25 minutes, but should be very hard for final five minutes.

Cool Down
20 Minutes easy run/walk
Bring HR back down slowly

Sample Day 6

1:00:00
1hr Endurance Run

Endurance Run
Steady run - aim for HR Zone 1 to Zone 2

For all Endurance Runs aim to do on trails and a mix of terrains to replicate the race. The race route features runnable wider trails and tougher more technical single tracks, so ensure you have variety in your training.

For your Endurance Runs aim to climb 38m of ascent per km. This is the same amount of climbing per km as the race, so by doing this in training your legs will become familiar with this amount of ascent and descent.

Sample Day 7

0:30:00
30 Min Recovery Run

30 Minute Recovery Run

HR Zone 1 for 30 Minutes

Sample Day 8

1:00:00
1hr Interval Run - 5 x 3 Minutes

1hr Interval Run

Warm Up
15 minutes Easy Pace. Increasing effort for final 5 minutes.
Include dynamic stretches, bum flicks and high knees mid way through Warm Up

Main Set
5 x 3 minutes Fast Paced (not sprint)
3 minutes recovery

Cool Down
Make up to 1 hour with Easy Running

100 Miles of Istria 2020 - 24 Week Plan Starting 4th November

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