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Vibram Hong Kong 100km 2021 19 Week Plan With Strength and Conditioning, Starts 7th Sept

Author

Doug Stewart

All plans by this Coach
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Length

19 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 19 week plan starting on Monday 7th September and finishing on race day.
It features 2 week build 1 week recovery. 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.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
9:17 hrs 7:00 hrs
1:25 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
9:17 hrs 7:00 hrs
1:25 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

Sample Day 1

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 2

0:30:00
30 Min Recovery Run

30 Minute Recovery Run

HR Zone 1 for 30 Minutes

Sample Day 3

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

0:30:00
30 min Treadmill

Uphill Treadmill

Warm Up
1km Flat Running

Main Set
Increase Treadmill Gradient to 15%
10 Minutes walk/jog
HR Zone 2 to Zone 4

Decrease Gradient to 12%
5 Minute walk/jog - try to increase pace slightly
HR Zone 4

Cool Down
Decrease incline to 0%
500m - 1km Easy Jog/Walk

Sample Day 6

1:00:00
1hr Interval Run - 6 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
6 x 3 minutes Fast Paced (not sprint)
3 minutes recovery

Cool Down
Make up to 1 hour with Easy Running

Sample Day 7

2:30:00
2hr 30 min Endurance Run

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


Each endurance run should be reflective of the Hong Kong 100 course.

Try to do on trails and for every kilometer run aim for 52m of elevation - e.g. for a 10km run climb 520m.

There are multiple stair sections throughout the race route - therefore if possible find routes that includes climbing and descending steps/stairs to get used to them.

Sample Day 8

0:45:00
45 Min Recovery Run

45 Minute Recovery Run

HR Zone 1 for 45 Minutes

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