Hong Kong 100

Author

Alpasfit coaching

All plans by this Coach

Length

11 Weeks

Typical Week

5 Run, 3 Strength, 1 Day Off, 2 Other

Longest Workout

40.39 miles

Plan Specs

running ultra intermediate advanced

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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.

This 100km training plan gives you exact workouts towards your next Ultra success. It's 12 weeks of building up long runs, with a good balance of speed work. This is you, and your race, give it your best chance to be your best. Training plan compiled by 100km experts Christiaan & Landie Greyling

Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 02:34
Training Load By Week
Average Weekly Training Hours: 02:34
Average Weekly Breakdown

Landie Greyling

Greyling Coaching

Landie & Christiaan Greyling has been on the trail running scene since 2008. They were in love with the sport from the very start. The couple met on a trail, got engaged on trail and even married on a trail in 2012. Trails are where they spent most of their time together and the results are paying off!

Back to Plan Details

Sample Day 1

6.21mi
Easy 10k @THR

In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on how you are feeling. You may be up to 20 seconds slower or faster than the specified pace on a given day. Purpose: Running at your Easy pace promotes physiological benefits that build a solid base from which higher-intensity training can be performed. The heart muscle is strengthened, muscles receive increased blood supplies and increase their ability to process oxygen delivered through the cardiovascular system.

Sample Day 1

0:07:00
6.6TSS
Daily Bulletproof strength

The bulletproof routine is taken from the book Primal Endurance. These 4 bodyweight exercises incorporates all muscle groups and is an excellent 10 minute daily routine and benchmark strength. It can be completed at your level, so see the progression of each exercise. Or you do as many as you can until you get to these quantities below.

Plank progression example: https://youtu.be/GrHG7m4m4-A

Squat progression example:
https://youtu.be/HNRiFnyqTxQ

Push-up progression example:
https://youtu.be/UayvOd0xlAU

Pull-up progression example:
https://youtu.be/76HjVOoUX6U

Sample Day 2

1:05:00
87.7TSS
45 seconds on 45 seconds off (long)

This set can be done on trail or track. It's all about rhythm and leg speed. After a good warm-up, start with 45 seconds hard, followed by 45 seconds easy. The effort should be 85-90% of max speed.

Sample Day 3

4.97mi
8k Easy @THR

In general, Easy running is running at a comfortable, conversational pace, which certainly may vary daily, depending on how you are feeling. You may be up to 20 seconds slower or faster than the specified pace on a given day. Purpose: Running at your Easy pace promotes physiological benefits that build a solid base from which higher-intensity training can be performed. The heart muscle is strengthened, muscles receive increased blood supplies and increase their ability to process oxygen delivered through the cardiovascular system.  

Easy run must always be followed with 6-8 strides. A stride is a short burst of speed over 60-80m building it up to full speed for around 20m and then easing on the speed again.

Sample Day 3

0:03:00
3 Minutes Plank habit

Make planking a daily habit.
30sec for each exercise.
Alternatives can include:
1 Normal plank
2 Side Plank
Lift one leg after 30 seconds
3 Spiderman
4 Superman
5 Hip openers x2

Example video:
https://youtu.be/b5PWjVafhsM

Sample Day 4

0:50:00
Strength training

Strength training is oftentimes overlooked as non-running exercise, but is a key ingredient in your training. It helps to build strength, work and activate certain muscle groups, It reduces your injury risk. We suggest that you consult a professional strength coach. We train with www.runstrong.co.za

Sample Day 5

0:45:00
37.5TSS
45 min Easy with strides

Easy run must always be followed with 6-8 strides. A stride is a short burst of speed over 60-80m building it up to full speed for around 20m and then easing on the speed again.

Hong Kong 100

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