100 km Ultra Trail – Bosque y Costa (UTMB 100K Category) – Competitivo 48s (Ultra, ES)
100 km Ultra Trail – Bosque y Costa (UTMB 100K Category) – Competitivo 48s (Ultra, ES)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
48 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
📋 Resumen del Plan
Distancia: 100 km
Desnivel positivo: 600–2.500 m
Terreno: Bosque y costa
Categoría: UTMB 100K (≈ 80–120 km)
Nivel: Competitivo (Ultra Trail)
Duración: 48 semanas
Entrenamientos/semana: 7–14
Horas semanales: 9–14
Incluye: Running, fuerza, movilidad y estiramientos
👟 ¿Para Quién Es Este Plan?
Diseñado para corredores competitivos de ultra trail que preparan una carrera de 100 km en terrenos de bosque y costa (UTMB 100K o similar).
Ideal para atletas con experiencia en 100K, que entrenan regularmente más de 9 horas por semana y buscan rendir al máximo nivel.
📦 ¿Qué Incluye?
Plan estructurado de 48 semanas desarrollado por entrenadores de Arduua, incluyendo running, fuerza, movilidad y estiramientos.
Los entrenamientos están prescritos por tiempo y zonas de frecuencia cardíaca, con integración completa en TrainingPeaks.
Incluye sesiones de fuerza y movilidad con soporte en video, equilibrando carga y recuperación para un progreso sostenible.
❤️ Metodología de Entrenamiento
La intensidad se prescribe según tiempo y frecuencia cardíaca, no por distancia ni ritmo.
Esto garantiza una adaptación fisiológica óptima y un control preciso del esfuerzo, adaptable al desnivel, terreno y fatiga.
📆 Estructura del Plan
Base (30 sem): Capacidad aeróbica, resistencia y fuerza funcional.
Específica (8 sem): Desarrollo de VO₂max, umbrales y potencia trail.
Precompetición (8 sem): Simulaciones de carrera, back-to-back y estrategia nutricional.
Taper + Carrera (2 sem): Reducción de carga y afinación final.
⚙️ Requisitos
Reloj o GPS compatible con TrainingPeaks.
Monitor de frecuencia cardíaca con banda de pecho.
✅ Resumen
Este plan de 48 semanas desarrolla resistencia, fuerza y técnica trail de alto nivel para ultras de 100K. Entrena mejor, recupérate mejor y llega a la línea de salida listo para rendir al máximo.
📣 Más información: arduua.com • Contacto: info@arduua.com
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x6
|
07:44:00 | 05:30:00 |
|
Strength
x3
|
01:18:00 | 01:00:00 |
|
Other
x2
|
00:35:00 | 00:50:00 |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
07:44:00 | 05:30:00 | |
|
|
01:18:00 | 01:00:00 | |
|
|
00:35:00 | 00:50:00 |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- 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.
- 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.
Still have questions about this plan?
Bundle Premium—
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.
Bundle Premium—
Save 25%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$101.24 USD for the first year, billed yearly.
Bundle Premium—
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.