100k Threshold Trail Series
Tim PigottAll plans by this Coach
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This plan will prepare you for a 100km trail run as part of the Threshold Trail Series. This is designed for those who have a good background in running but perhaps have not yet completed a 100km race, or those who want to challenge themselves and get a faster time.
The structure has your long runs at the weekend, building to back to back long runs (both Saturday and Sunday). Monday is a rest day. Midweek has more skills and quality run sessions. The emphasis is on easy aerobic running, with a little bit of threshold work and some upper aerobic/tempo runs to raise your threshold pace. Within your long runs, you want to practice fast hiking up the hills so as not to go above your aerobic threshold.
All sessions are based on the % of your threshold heart rate. Use a recent race to help you gauge your training zones and set them within training peaks. This plan does not use pace as a guide as hopefully, you will do a lot of your training on trails where the pace is harder to maintain. However, your heart rate is just a guide. Listen to your body and also go on feel, as there many factors that can influence your heart rate such as caffeine, stress, general fatigue.
The plan starts with 9hrs of running and progresses to 12hours, with your longest session being 4hrs of time on feet. You will build to regular 3hour long runs as this is optimum for building fitness without going too long and risking injury.
The plan also starts with 6 weeks of basic plyometrics to help condition your legs for the running to come. Feel free to continue these sessions twice a week. Many of the sessions have particular skill focuses; such as cadence, breathing control, descending. These all help ensure you are running with good form and reduce the risk of injury.
Each week you also have a mental training focus, ultrarunning is 90% mental, your success on race day is more down to your mental preparation than your physical. Ensure you are also training your mind. Staying focussed, calm and making good decisions will ensure you have an enjoyable and successful race.
This plan was written by Tim Pigott - Winner of 'Race to the Stones' (2019) 100km along the oldest path in Britain.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|9:12 hrs||4:00 hrs|
|0:19 hrs||0:15 hrs|
|0:05 hrs||0:15 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||9:12 hrs||4:00 hrs|
||0:19 hrs||0:15 hrs|
||0:05 hrs||0:15 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor