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Nov 04 2012

My 100km training programme

After much research, I have finally struck on a good balance of commitment and toughness and a programme that I think is achievable. With 29 weeks to go now, 6 months training should be OK to make the transition from marathon to ultra-distances.

The simple text version is below, or you can download the full 100km training programme (XLSX – 27kB):

 

Mon Tue Wed Thu Fri Sat Sun
Week 1 REST 8M inc 4 x 1M L2 5M L4 8M L4 inc 3M L3 REST 8M L5 12M L5 Tot= 41
Week 2 REST 8M inc 4 x 1M L2 5M L4 9M L4 inc 3M L3 REST 8M L5 16M L5 Tot= 46
Week 3 REST 8M inc 2 x 2M L2 5M L4 8M L4 inc 3M L3 REST 10M L5 18M L5 Tot= 49
Week 4 REST 8M inc 5 x 1M L2 5M L4 8M L4 inc 3M L3 REST 12M L5 12M L5 Tot= 45
Week 5 REST 9M inc 5 x 1M L2 5M L4 9M L4 inc 3M L3 REST 10M L5 18M L5 Tot= 51
Week 6 REST 8M inc 12 x (1′ L1) 5M L4 8M L4 inc 3M L3 REST 10M L5 15M L5 Tot= 46
Week 7 REST 8M inc 5 x 1M L2 5M L4 9M L4 inc 3M L3 REST 12M L5 20M L5 Tot= 54
Week 8 REST 8M inc 5 x 1M L2 5M L4 7M L4 inc 3M L3 REST 10M L5 10M L5 Tot= 40
Week 9 REST 9M inc 5 x 1M L2 5M L4 9M L4 inc 3M L3 REST 12M L5 20M L5 Tot= 55
Week 10 REST 9M inc 5 x 1M L2 5M L4 9M L4 inc 3M L3 REST 12M L5 16M L5 Tot= 51
Week 11 REST 9M inc 5 x 1M L2 5M L4 9M L4 inc 3M L3 REST 15M L5 20M L5 Tot= 58
Week 12 REST 8M inc 4 x 1M L2 5M L4 9M L4 inc 3M L3 REST 12M L5 18M L5 Tot= 52
Week 13 REST 9M inc 5 x 1M L2 5M L4 REST 9M L4 inc 3M L3 18M L5 20M L5 Tot= 61
Week 14 REST 9M inc 5 x 1M L2 5M L4 10M L4 inc 3M L3 REST 12M L5 18M L5 Tot= 54
Week 15 REST 9M inc 5 x 1M L2 5M L4 REST 9M L4 inc 3M L3 18M L5 24M L5 Tot= 65
Week 16 REST 5M inc 5 x 1M L2 5M L4 8M L4 inc 3M L3 REST 12M L5 12M L5 Tot= 42
Week 17 REST 10M inc 6 x 1M L2 6M L4 REST 10M L4 inc 3M L3 20M L5 24M L5 Tot= 70
Week 18 REST 9M inc 5 x 1M L2 5M L4 9M L4 inc 3M L3 REST 18M L5 15M L5 Tot= 56
Week 19 REST 9M inc 5 x 1M L2 6M L4 REST 8M L4 inc 3M L3 24M L5 28M L5 Tot= 75
Week 20 REST 8M inc 5 x 1M L2 6M L4 10M L4 inc 3M L3 REST 18M L5 22M L5 Tot= 64
Week 21 REST 7M inc 4 x 1M L3 6M L4 REST 10M L4 inc 3M L3 25M L5 32M L5 Tot= 80
Week 22 REST 9M inc 4 x 1M L3 6M L4 9M L4 inc 3M L3 REST 12M L5 12M L5 Tot= 48
Week 23 REST 7M inc 2 x 1M L3 5M L4 7M L4 inc 3M L3 REST 10M L5 6M L5 Tot= 35
Week 24 REST 6M inc 2M@L3 5M L4 3M L5 REST 100km RACE REST Tot= 76.2
Total Target 1314.2

L1 to L5 is heart rate zone (L1 being hard >90%, L5 being easy 50% to 70%)

I’m quite excited about getting started :).

 

1 ping

  1. A year vanished | Wibles' Ultrablog

    […] will dig out my old 24-week training programme again, but I do recall that that started assuming I could run a marathon distance… and […]

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