Phil's Intermediate Hilly Ultra Trail Run (100K) Plan + Email Access to Coach: 15 Weeks

Author

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

All plans by this Coach

Length

15 Weeks

Typical Week

5 Run, 1 Other, 1 Day Off, 1 Strength

Longest Workout

5:00 hrs

Plan Specs

running ultra intermediate 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.



A training plan for intermediate trail runners (100K).
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 100 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 know what I’m doing weeks in advance!" Rachel Kjearsgaard, April 2018


More Reviews >

Is This Plan For You?

  • Progress from 7:45 to 9 hrs training per week
  • Training includes 5 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 4 times per week and able to jog for 3 hr 30 mins. Sample weeks below:Click below to watch a Series of 6 Short Videos from Phil about our plans:



    Still not sure? We'll happily switch your plan free within 14 days.

    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.

    Email Support
    :

    Our Certified coaching team are on hand to answer any questions during the first use of your plan, plus a bonus 3 months after its completion. During checkout, please share your email so I can send you a series of 5 helpful emails.

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  • Stats

    Training Load By Week
    Average Weekly Breakdown
    Average Weekly Training Hours: 06:24
    Training Load By Week
    Average Weekly Training Hours: 06:24
    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 3

    1:30:00
    90TSS
    Aerobic Endurance

    All easy in low to mid Z2. Ideally do the majority of your Aerobic Endurance running on the terrain you will be racing on. If you are new to running on trails then build up gradually by including trail sections into your workouts.

    If you prefer, split this workout as 60 mins in the morning and 30 mins in the afternoon or evening.

    As your volume increases, it can be more difficult both mentally and physically to face multiple long runs each week. It's fine to split your long runs, one in the morning and then a second in the evening. Double runs allow you to add more stress with a lower risk of injury.

    **When exporting Aerobic Endurance Runs to your watch the measure will be % Threshold Heart Rate.**

    This is because your pace will depend on several factors, such as the terrain, elevation and conditions. HR or Rate of Perceived Exertion is the best measure, helping you to listen to your body.

    Aerobic Endurance Runs will gradually build your endurance and increase your efficiency. Keep them feeling easy/steady to minimise your injury risk.

    Sample Day 3

    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 4

    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 5

    1:09:00
    72.3TSS
    Up/Down Hill Strength Endurance

    Up/Down Hill Strength Endurance sessions are structured using RPE enabling you to work hard on the ascent AND descent. HR and Pace can be used for post workout feedback.

    Zone 1 = Easy
    Zone 2 = Steady
    Zone 3 = Moderately Hard
    Zone 4 = Hard
    Zone 5 = Very Hard

    Warm Up:
    10 mins in Z2,
    4 x (30 secs accelerating from Z2 to Z4 + 30 sec recoveries in Z1).

    Main Set:
    Part 1: Incline 1-3%
    5 x (2 mins 10 secs in Z4 up then 1 min 50 secs back down in Z4 + 2 min recoveries in Z1),

    Recovery: 5 min jog to another hill in Z1-2,

    Part 2: Incline 3-5%
    5 x (70 secs in low Z4 up a hill then 50 sec back down in upper Z4 + 1 min recoveries).

    Warm Down:
    5 mins in Z2.

    Sample Day 6

    0:35:00
    35TSS
    Aerobic Endurance

    All in low to mid Z2. This run should feel easy and you should be able to hold a conversation. These runs gradually build your endurance and increase your efficiency.

    Note:

    When exporting Aerobic Endurance Runs to your watch the measure will be % Threshold Heart Rate.

    This is because your pace will depend on several factors, such as the terrain, elevation and conditions. HR or Rate of Perceived Exertion is the best measure, helping you to listen to your body.

    Sample Day 7

    2:20:00
    116.7TSS
    Aerobic Endurance

    All in Z1-2. This is your long run of the week and is structured using % Threshold Heart Rate. You can also measure using RPE.

    Aim to cover terrain similar to your target race and include 'distance equivalent elevation'. For example if your target race includes 6000 ft over 100k and you will cover about 10k on this run. Then aim to include roughly 600 ft of elevation within this run if possible.

    Be logistically prepared for this run, particularly when the durations ramp up. Check the article below for more details:

    https://myprocoach-help.zendesk.com/hc/en-us/articles/360033407951


    When exporting Aerobic Endurance Runs to your watch the measure will be % Threshold Heart Rate. This is because your pace will depend on several factors, such as the terrain, elevation and conditions. HR or Rate of Perceived Exertion is the best measure, helping you to listen to your body.

    Phil's Intermediate Hilly Ultra Trail Run (100K) Plan + Email Access to Coach: 15 Weeks

    $47.00 - Buy Now
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