100k trail First Ultra plan 20 weeks, including strength and conditioning
Tim PigottAll plans by this Coach
This 20 week running plan will help prepare you for a 100km trail race. If you are a seasoned runner, with experience on the trails but not yet done an Ultra marathon, then this plan will help build your fitness so you are prepared to finish in your best time possible. Designed by endurance coach, university lecturer, and sports physiotherapist Tim Pigott BSc MSc, this plan encapsulates his education, experience, success and passion for helping thousands of people achieve their dreams.
The training plan starts with the long run at 90mins and progresses to 5hr long runs where you can test your kit and nutrition for race day. For the first 4 weeks of the plan your Sunday 'long run' is set as a walk/hike (but won't show up in the automatic TrainingPeaks sample weeks below). Ultramarathons involve a lot of walking, so we want to improve your slowest pace! This also helps you build volume in the legs without as much pounding from extra run miles/km's. Most of the long runs are around 3hours to minimise injury risk while focussing on quality running. It is advisable to also supplement your running with additional mid week walks. Try to include a couple of short walks to help break up the day. For example, get out for a 20minute walk at lunchtime or before work. These are not set in the plan but for you to fit in as able.
The training is all set to time and zones according to threshold heart-rate.
The first phase of the plan incorporates a home core strength routine 3 times a week, which then progresses to a twice weekly strength and plyometrics routine.
Throughout the plan there are nutrition and sport psychology exercises for you to work through, as well as links to the nutrition planning tools we use.
When adding this plan to your calendar for a Saturday 100km race, you need to set the plan to end of the Sunday of that weekend (the day after your race date) as the next day you will have some gentle active recovery and a reflection exercise to do!
Supporting this additional education, there are links to the films produced in partnership with Claire from 'Wild Ginger Running' to help you prepare for your race. Make sure you subscribe to both my own YouTube channel as well as Wild Ginger Running for regular updates.
All the very best with your training! Let us know how you get on.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|7:13 hrs||5:00 hrs|
|1:16 hrs||0:30 hrs|
|0:03 hrs||0:15 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||7:13 hrs||5:00 hrs|
||1:16 hrs||0:30 hrs|
||0:03 hrs||0:15 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- 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.
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.Still have questions about this plan?