Run your first 100 mile ultrarunning race

Author

Bob Seebohar at eNRG performance

All plans by this Coach

Length

21 Weeks

Typical Week

1 Other, 5 Run, 3 X-Train, 1 Day Off

Longest Workout

30 miles

Plan Specs

running ultra beginner intermediate

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Summary

This training plan is meant for any runner going for their first 100 mile ultra endurance running race. The plan will prepare your body for the distance and focuses on gradual progression of running miles and total body strength. Developed by Bob Seebohar, a two-time Leadville 100 finisher (and 2009 Leadman finisher), this plan emphasizes the right amount of running combined with smart cross training and recovery to get you to the start line fresh.

This plan is meant for a new ultra runner who is training for their first 100. This can be a beginner or intermediate skill level runner. The athlete should be able to run a minimum of 8 miles as a long run.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:12

Bob Seebohar

eNRG performance

Bob Seebohar, MS, RD, CSSD, CSCS, METS II, is one of the first USA Triathlon Level III Elite Coaches in the country. He has personally coached Olympians, National Champions, and competitive age-groupers. Additionally, he is a USAT Youth and Junior Certified Coach, a NSCA Certified Strength and Conditioning Specialist, a Swim Speed Secret swim coach, and a Sport Dietitian. He owns eNRG Performance, which provides nutrition, physiological testing, and coaching services to all individuals.

Back to Plan Details

Sample Day 1

4mi
Aerobic

Mid to high aerobic effort.

Sample Day 1

0:30:00
Yoga/Dynamic stretching

Up to 30 minutes of yoga poses/stretches or prehab exercises using a foam roller, grid or other myofascial release equipment.

Sample Day 2

0:45:00
Crosstraining

Crosstraining. Good choices would be swimming, cycling, elliptical or rowing.

This can also include functional strength training, yoga and/or pilates.

Sample Day 3

6mi
Aerobic

2 miles low to mid aerobic

4 miles high aerobic

Sample Day 4

0:30:00
Yoga/Dynamic stretching

Up to 30 minutes of yoga poses/stretches or prehab exercises using a foam roller, grid or other myofascial release equipment.

Sample Day 4

3mi
Hike

Hike, mid to high aerobic effort.

Sample Day 5

1:00:00
Crosstraining

Crosstraining. Good choices would be swimming, cycling, elliptical or rowing.

This can also include functional strength training, yoga and/or pilates.

Run your first 100 mile ultrarunning race

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