100 miles trail running training plan – Competitive

A dedicated 52 week plan tailored for the unique demands of ultra-trails up to 100mile distance, written by experienced trail running Coaches from Arduua.

Designed for athletes with 4+ years of experience training for this event. Your goal might be to win your age group and stand on the podium.

The training plan includes all workouts necessarily to prepare for a 100 mile Trail race (running, strength, mobility stretch etc.), and will be added to your Trainingpeaks account.

All running sessions are based on time spent (rather than distance), and how hard it is for you (measured by heart rate).

All the running sessions will be automatically downloaded to your training watch, and your training watch will guide you through the training.

All strength, mobility and stretch sessions, have a description and a link to a video.

Requirements

Requires a training watch compatible to Trainingpeaks >> app and an external chest band for pulse measurements.

How it is built

The Yearly Training Plan is based on Arduua training methodology, and its built up by different phases of trainings.

General Training Phase, Base Period (4-7 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.

General Training Phase, Specific Period (2-3 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.

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

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

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.

How it works