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Mountain 100 Miler

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Author

Lifelong Endurance

No Ratings

Length

16 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

Plan Description


Mountain 100 Miler


"It's not what you get from your training, it's what you become from your training"

Who is this plan for?
So you've signed up for a 100 miler in the Mountains? Congrats! The Mountain 100 Miler Plan is designed for big climbs, thin air, and making sure you've got the right workouts to handle the peaks and valleys between the start line and finish line This plan is designed to give you the confidence to start and ultimately build your fitness from a very basic level (50km/ 30 mpw) and builds up at about 10%/ week for 16 weeks

If you've got a few miles under your belt and a few ultras under you'll find this plan has plenty of room to add in strength and cross training. A quick note on strength Lifelong Endurance has a 12 week runners strength training program that complements the first 12 weeks of this plan which allows you to peak and taper in the final 4 weeks. Those final 4 weeks are a great time to do maintenance band work and focus on recovery during your biggest training weeks.

This plan builds you from 5 days a week of training to 6 days of training with a peak week of 71 miles (118km) closing the peak with a 50K race or long training day of equivalent training hours. Planned Workouts . Every workout in this plan can be downloaded to your device to walk you through it. These workouts are designed for your zones and will adjust according to your zone improvements. Workouts that improve as you do!


This plan delivers a 16 week training schedule
In 16 weeks you'll grow to understand what you're capable of. Just remember that this plan is not about getting it done as fast as possible - you're running a 100 mile race! Big hill climbs and extensive uphill workouts can be accomplished on a treadmill if you're living in a place with limited climbing options. Nutrition and hydration strategies should be a strong suit before starting this plan given the number of hours you'll be training. If you have questions on nutrition and hydration after buying this plan we welcome you to enjoy our Lifelong Endurance Athletes & Coaches training group on FB.

Before you jump into this plan you should be able to:
Confidently complete a mountainous 50 Mile or 100K
Have experience with 50 Mile or longer nutrition and hydration strategies
Have an appropriate amount of time to train for an event of this duration (8-12+ hours/week)

Questions about this plan? You can find us on the web at lifelongendurance.com or email our coaches directly at: coaches@lifelongendurance.com



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:41 hrs 1:08 hrs
—— ——
Workouts Per Week Weekly Average Longest Workout
0:41 hrs 1:08 hrs
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • GPS

All supported devices

Sample Day 1

0:45:00
55.5TSS
Aerobic Recovery

45 Minute Easy Run

Recovery is paramount as we build up mileage and start working towards our bigger goals. Keep this low and slow and a very controlled in HR Zone 2.

Sample Day 2

7mi

2 Miles Easy
3 Miles Continuous Tempo @ Threshold (10K pace)
2 Miles Easy

Sample Day 5

0:45:00
55.5TSS
Aerobic Recovery

45 Minute Easy Run

Recovery is paramount as we build up mileage and start working towards our bigger goals. Keep this low and slow and a very controlled in HR Zone 2.

Sample Day 6

7.12mi
Set your Zones

2 Miles Easy
5km Fit Test
2 Miles Easy

Sample Day 7

0:45:00
55.5TSS
Aerobic Recovery

45 Minute Easy Run

Recovery is paramount as we build up mileage and start working towards our bigger goals. Keep this low and slow and a very controlled in HR Zone 2.

Sample Day 8

0:45:00
55.5TSS
Aerobic Recovery

45 Minute Easy Run

Recovery is paramount as we build up mileage and start working towards our bigger goals. Keep this low and slow and a very controlled in HR Zone 2.

Sample Day 9

7mi

2 Miles Easy
4 Miles Continuous Tempo @ Threshold (10K pace)
2 Miles Easy

$29.95 - Buy Now