100km / 5000m+ Plan for flatlanders
100km / 5000m+ Plan for flatlanders
Author
Gary House
Length
16 Weeks
Plan Description
Goal: Finish a 50 km / 3000m mountain ultra feeling strong
Tools Required : treadmill (with incline), stairmaster.
Anyone that can reach hills at the weekend should do this and there are vert targets for this but if you cannot then just hit the time requirement and do what you can.
There is a BONUS gym session which ideally would require dumbbells but not essential.
Frequency: 5 sessions per week
Structure:
2 x quality sessions (treadmill + stairmaster)
1 x aerobic endurance run
1 x long run (with progressive incline work)
1 x recovery
1 x BONUS gym session
How it Works
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
07:38:00 | 06:00:00 |
|
strength
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
07:38:00 | 06:00:00 | |
|
|
—— | —— |
Training Load By Week
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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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Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.