6 February 2024

Ultra Marathon Training Plans: Unlock the Secrets

Discover the secrets behind Arduua’s Ultra Marathon Training Plans, including our methodology and concrete examples from the “Ultra Marathon Training Plan 100 Miles – Intermediate” to elevate your training journey.

Embarking on a 100-mile ultramarathon is a monumental challenge that demands more than just physical endurance; it requires a strategic, well-planned, and disciplined approach. At Arduua, we understand the unique demands of trail running, especially in the realm of ultramarathons. That’s why we’ve meticulously crafted our Ultra Marathon Training Plan for 100 Miles to empower runners like you to conquer this extraordinary feat.

The Journey to 100 Miles starts with 50k, 50 miles and 100k

A Glimpse Into Arduua’s Ultra Marathon Training Plans:

At Arduua, we’ve meticulously crafted ultramarathon training plans spanning 16-48 weeks, offering carefully curated workouts each week, encompassing strength, mobility, and flexibility exercises. These plans are far from generic one-size-fits-all solutions; they are tailored specifically for trail runners of diverse experience levels, with the goal of not only helping you finish but also potentially excel within your age group. Our ultra marathon plans cater to different distances (50k, 50 miles, 100k, and 100 miles) and levels (Beginner/Intermediate/Competitive), ensuring there’s a suitable plan for every aspiring ultramarathoner.

What Makes Our Plans Unique:

  1. Structured Training Phases: Our plans are divided into specific training phases, each targeting different aspects crucial for ultramarathon success.
  2. Holistic Approach: We believe in a holistic approach to training, covering running, strength, mobility, and stretching. Every session is meticulously planned and integrated into your Trainingpeaks account for easy access and tracking.
  3. Beyond Distance: Time and Intensity: Unlike traditional plans that focus solely on distance, our running sessions are time-based. Intensity is measured by heart rate, ensuring that your training aligns with your individual capabilities and progress.

The Phases Unveiled:

  • General Training Phase, Base Period: Build a strong foundation, addressing weaknesses and enhancing overall physical condition.
  • General Training Phase, Specific Period: Target aerobic and anaerobic thresholds, focusing on maximizing strength and performance.
  • Competitive Phase, Pre-Competitive: Fine-tune your training for competition intensity, pacing, and additional aspects such as terrain, nutrition, and equipment. In this phase we increase the volume!
  • Competitive Phase, Tapering + Competition: Reach race day with peak fitness, motivation, and energy levels, following nutrition guidelines for optimal performance.
  • Transition Phase – Transition & Recovery: Prioritize joint and muscle recovery, restoring your body to its regular functioning.

How We Train: Secrets Unveiled

Physical Challenges:

  • Base Strength: Essential for success, our plans include targeted strength training to carry you through the finish line.
  • Eccentric Force: Prepare your muscles and joints for the unique demands of downhill running.
  • Endurance: Conserve energy over long distances by maintaining a low pulse zone.

Technical Mastery:

  • Mobility & Flexibility: Navigate technical terrains with ease through specific mobility and flexibility exercises.
  • Speed Drills: Enhance your agility over challenging terrain.
  • Plyometrics: Sharpen your reactions with explosive training.

Mental Resilience:

  • Discipline: Cultivate a disciplined mindset to stay focused on your goals.
  • Motivation: Keep your eyes on the prize to stay motivated throughout your ultramarathon journey.
  • Survival Instinct: Stay vigilant in challenging environments, even when fatigue sets in.
Arduua Coaches, David Garcia and Fernando Armisén.

Example 100 Miles Training Plan Intermediate 44 weeks

General Training Phase, Base Period (1-3 months)

  • General improvement of physical condition.
  • Work on Weaknesses (In mobility and strength).
  • Body composition adaptions/improvements (training and nutrition).
  • General base strength.
  • Training of foot ankle structures.

Example week 2.)

Monday: Easy cross training 50 min, Planks / CORE 12 min

Tuesday: Rest

Wednesday: Pyramidial run 50 min Z1-Z2-Z3-Z4-Z3-Z2-Z1, Stretch 15 min

Thursday: Functional Strength training 45 min

Friday: Rest

Saturday: Comfortable Run in hilly terrain 50 min, Feet mobility-stability strength 20 min

Sunday: Easy run 40 min

General Training Phase, Specific Period (1-3 months)

  • Training of thresholds (aerobic/anaerobic).
  • Training of VO2 max.
  • Adapt training volyme to goals and athlete history.
  • Max strength lower body, CORE, and running specifics.

Example week 21.)

Monday: Easy cross training 50 min, Ankle mobility stability 30 min

Tuesday: Fartleck2-2-2- + 15 Tempo 52 min, Stretch 15 min

Wednesday: Strength Base 50 min

Thursday: VO2-max block of 25 min 53 min

Friday: Rest

Saturday: Trail running long uphills 120 min

Sunday: Easy run 60-70 min min

Competitive Phase, Pre-Competitive (4-6 weeks)

  • Training competition intensity and pacing.
  • Training other competition details (terrain, nutrition, equipment).
  • Holding strength levels and plyometrics.

Example week 38.)

Monday: Easy trail 60-70 min, Upperbody strength (Trail running poles) 25 min

Tuesday: Aerobic intensive tempo 50-60 min, stretch 15 min

Wednesday: Plyometric training 30 min, Express strength 15 min

Thursday: Comfortable running 50-60 min

Friday: Rest

Saturday: Trail running long uphills + aerobic trail 4 hours, Stretch 15 min

Sunday: Easy cross training 50 min

Example week 42.)

Monday: Easy trail 70-80 min

Tuesday: Aerobic intensive tempo 60-70 min zone 2, stretch 15 min

Wednesday: Functional training 45 min

Thursday: Comfortable running 60 min

Friday: Rest

Saturday: Test run with nutrition and equipment 6 hours, Stretch 15 min

Sunday: Easy cross training 50 min

Competitive Phase, Tapering + Competition (1-2 weeks)

  • Adjust volume and intensity during tapering.
  • Reach race day with peak of fitness, motivation, full energy, levels and wellness state.
  • Nutrition guidelines, pre and during race.

Example week 44.)

Monday: Easy trail 40-50 min, Hip mobility 15 min

Tuesday: Aerobic intensive tempo 50-60 min, stretch 15 min

Wednesday: Very Easy Hike/Run 60 min

Thursday: Rest

Friday: RACE DAY 100 MILES (warm up before race)

Saturday: Trail running long uphills + aerobic trail 4 hours, Stretch 15 min

Sunday: Easy cross training 50 min

Transition phase – Transition & Recovery

  • Joints and muscle recovery.
  • Recover regular functioning of body organs and cardiovascular system.
  • Nutrition guidelines post race.
Arduua Coach Fernando Armisén and Arduua Front runner Jaime Marti.

Your Journey Begins Here: Unlock Your Ultra Potential

Arduua’s ultra marathon training plans are your key to unlocking the true potential within you. If you’re ready to take on the challenge and elevate your ultramarathon performance.

Beyond the Plan: How Arduua Transforms Runners

At Arduua, our commitment goes beyond providing training plans. We are also offering individualized training plans and Personal Coaching tailor our approach to each individual, ensuring a plan that aligns with your goals, races, and personal commitments. Our coaches utilize insights gained from Arduua Tests for Trail running to accurately gauge your base fitness level, mobility, and strength.

Training Methodology: A Peek Behind the Scenes

Our training is rooted in personalized training load measured by heart-rate running, and a focus on duration over distance. This ensures that every session is tailored to your individual needs, helping you consistently achieve your goals. All running sessions are time-based and heart rate-regulated, providing a personalized touch to your training.

Real-Time Running Coaching via Training Watch

Imagine your training watch guiding you through each running session, adapting to your pace and ensuring you stay within the targeted heart rate zones. Our approach combines the convenience of online-based training with the precision of real-time coaching.

Embark on Your Ultra Journey: Your Potential Awaits

Arduua’s ultra marathon training plans are not just plans; they’re transformative journeys tailored to you. Ready to embrace the challenge? Get started today and witness the incredible transformation that awaits you.

Choose Your Plan

Arduua are offering pre-prepared Training Plans from 5 km – 100 Miles.

All training plans

100 miles Trail running training plan – Beginner, 24 – 48 weeks

100 miles Trail running training plan – Intermediate, 24 – 48 weeks

100 miles Trail running training plan – Competitive, 24 – 48 weeks

100k Trail, Individualized training plan – Beginner, 24 – 48 weeks

100k Trail, Individualized training plan – Intermediate, 24 – 48 weeks

100k Trail, Individualized training plan – Competitive, 24 – 48 weeks

50 Miles Trail running training plan – Beginner, 24 – 48 weeks

50 Miles Trail running training plan – Intermediate, 24 – 48 weeks

50 Miles Trail running training plan – Competitive, 24 – 48 weeks

50k trail running training plan – Beginner, 16 – 48 weeks

50k trail running training plan – Intermediate, 16 – 48 weeks

50k trail running training plan – Competitive, 16 – 48 weeks

Get in touch with Arduua Coaching!

If you are interested in Arduua Coaching and seeking assistance with your training, please visit our webpage for additional information. For any inquiries or questions, feel free to reach out to Katinka Nyberg at katinka.nyberg@arduua.com.

Katinka Nyberg, Arduua Founder.

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