This plan is an all encompassing plan and is focused on helping you run your first or best 100 mile race. To help you gauge your fitness, fitness tests are integrated every 6 weeks starting at week 2. Strength training in addition to detailed workouts allow you to build a durable body that will be able to tackle 100 miles in 24 weeks. The plan does have 2 races planned (50 K - week 14, 50M-100K in week 19). This plan is HR and Pace based and utilizes a flat time estimation of 10:00/ mile. All workouts are HR based and will adjust as your zones are adjusted in each fit test.
The strength training in this plan is staged to have 8-10 weeks of build for upper body and lower body strength before switching to a 12 week maintenance functional strength program. The strength days are combined with your off days to keep you motivated and doing active recovery on days after big run and races. This is an excellent way to facilitate recovery without taking on the pounding of running!
The workouts in this program are designed to be a 1x/ week threshold session to keep your top end intact. This is beneficial from a muscular and aerobic perspective, as it will help you change up muscles groups you're using, as well as creating a new and different challenge to avoid the monotony of daily mileage. The novice athlete should focus on adhering to there HR values listed in this plan.
This plan is great for athletes pursuing flat and hilly 100 mile races. Athletes looking for Mountain 100 miler training can contact me directly for a plan as there is significant adjustments that need to be made.
This plan does allow for access to me as a coach for questions on specific workouts.