50 Mile/ 100K Hilly Ultra: Intermediate: 20 Weeks: RPE: Gym-based Strength & Conditioning
50 Mile/ 100K Hilly Ultra: Intermediate: 20 Weeks: RPE: Gym-based Strength & Conditioning
Length
20 Weeks
Plan Description
This plan is intended for use in preparation for a 50 mile to 100K ultra race which takes place on off-road, hilly and potentially technical terrain. It is suitable for someone who has completed one or more ultras before but wants to progress - perhaps to a more difficult race, to achieve a faster time, or to complete without being injured.
The plan assumes an existing base mileage of around 25 miles per week and some experience running off road. It includes 6 days of activity in most weeks - 5 runs and 2 S&C sessions.
This plan uses RPE (rate of perceived effort) to give you the required effort level for each run. An RPE guide is attached at the start of the plan. This can be the best method for training for an ultra due to the number of variables which can affect heart rate and pace. Please note that this plan is NOT suitable for APPLE watch users as currently RPE workouts will not load onto Apple watches. Please choose the equivalent HR-based plan instead.
The strength and conditioning sessions are suitable for both those with no S&C experience and those who have done some before. These sessions are designed be completed in the gym. If you don't have access to a gym, then please choose the Home S & C version of this plan. Videos are available to help to carry out many of the exercises.
For the duration of your plan, you can choose to join my WhatsApp group where you can ask questions and communicate with other athletes. If you wish to be added, please email me at martha@runwithmartha.com with your phone number and I will get you added.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
05:28:00 | 04:00:00 |
|
Strength
x2
|
01:18:00 | 00:45:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
05:28:00 | 04:00:00 | |
|
|
01:18:00 | 00:45:00 | |
|
|
—— | —— |
Training Load By Week
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- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
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.
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