Michele Pettinger, RRCA Level II Certified Running Coach, Head Coach at P3 RunningAll plans by this Coach
This plan is written for the athlete training for a 100 mile trail race that has a base of 35 to 40 miles a week and is running a minimum of 5 days/week. If the athlete is new to trail running and/or longer distances, I recommend the 24 week Beginner 100 mile Training Plan.
In addition to the weekend long runs and aerobic runs, this higher volume plan is ideal for the more experienced ultra runner that has the endurance to focus on a high intensity block of training early on in the plan. The plan then tapers down to again focus on the endurance system, as the runner fine-tunes for the event.
The first 4 weeks the athlete will spend time getting into a training rhythm before diving into 8 weeks of Tempo Effort workouts - starting off with 3 weeks on hills and then 5 weeks on the flats.
The athlete will then transition to endurance based Hill and Steady State workouts, which they will alternate between until the end of the plan.
A 50k race is suggested in Week 14 and a 50 mile race is suggested in week 19. Both races are great opportunities to practice race day clothing, gear, and nutrition. The plan provides adequate recovery time after each race.
Drop weeks are in place to keep the athlete healthy and injury free.
The plan also includes Core and Hip Stability and Strength workouts to ensure that the athlete is caring for their foundation.
Coach Michele offers one, 15-minute complementary phone call to answer questions.
Coach Michele not only currently trains for and races ultra distances up to 100 miles, but she has coached several athletes to ultra distance finishes at the 50K, 50 mile, 100K, 100 mile and 200 mile distances.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
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- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
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