This is a training plan designed for beginner to intermediate runners aiming to complete or PB a 100 mile ultra marathon. There are guidelines to help you vary the program based on your current fitness including optional workouts, cross training, strength and mobility.
PREREQUISITES:
- You have prior experience running a marathon
- You can comfortably run over 3 hours on hilly terrain
- Your current weekly volume is at least 4 hours of running
*If you do not meet these requirements, it is suggested you try the "Base Building" plan for a few weeks to increase your weekly volume in a more controlled environment.
PROGRAM OVERVIEW
We focus on four primary blocks:
1) Base Building: Volume accumulation and tendon strength
2)VO2 Max: Short, high intensity bursts to raise your top end speed.
3) Lactate Threshold: Sustained "hard" efforts to help you maintain higher efforts for longer.
4) Endurance: Focused on developing an efficient aerobic system, durability and fatigue resistance.
Most workouts are prescribed in terms of time and perceived effort. However, there may be some specific workouts given in distance alongside pace guidelines.