Overview:
This 12-week plan targets ultra runners aiming to improve their performance at the Lakeland 100 or similar tough, mountainous races. The focus is on developing speed, power, and endurance while practising essential race skills like nutrition and pole usage. It's built for runners with a solid aerobic base (the plan assumes base training has been completed) who want to stay ahead of checkpoints with a strong buffer.

Weeks 1-3: VO2 Max Training

Purpose: Increase maximal oxygen uptake and running economy.
Sessions: Fartlek, hill reps, interval sessions.
Long Runs: Maintain steady effort, practice nutrition.
Skills: Uphill power, technical descents.
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Weeks 4-7: Lactate Threshold Training

Purpose: Improve the ability to sustain higher paces over long distances.
Sessions: Tempo runs, sustained climbs, threshold intervals.
Long Runs: Include some sustained efforts on hilly terrain.
Skills: Efficient use of poles, refining nutrition strategy.
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Weeks 8-12: Endurance Training
Purpose: Build fatigue resistance and mental toughness.
Sessions: Back-to-back long runs, race simulations, slower hilly efforts.
Long Runs: Peak distance, possible night running.
Skills: Pacing strategies, advanced nutrition planning, kit checks.
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Ready to push past the checkpoints and achieve your best ultra yet?

Get the full plan on TrainingPeaks! Includes detailed session breakdowns, pacing guidelines, and advice to help you conquer the fells with confidence. 💪🏔️