100 Training Plan

I have this training plan on Google Docs and also exported it as a table to display here.

The plan is basically a merger of the UltraLadies 50K, 50M, and 100M plans. Those are the plans that seem most realistic to me... the plan out of Field Guild to Ultrarunning is too many days a week, with many split days (run in the morning, run in the evening). The plan out of Relentless Forward Progress, the 50 mile per week version, also looks pretty decent but the timing seems rushed - it has you doing a 50 miler 5 weeks before the 100, and a 50K 5 weeks before that and I couldn't make that fit at all.

So instead, I stitched this together out of the UltraLadies plans. It starts with a 50K plan leading up to HAT and continues with the 50M plan to Montour. After that, it grafts on as much of the 100M plan as fits. Not ideal, but then I don't get to set the dates of all the events I'm using along the way. I think this will work OK. The alternative is to train for 65 weeks (the lengths of the 50K, 50M, and 100M together) plus a few more for recovery in between... more than a year would make for major burn out!

My biggest concern was not having done any 50M to 100K events, so I wanted to be sure to include one. The timing of various events in my area are that Montour, a 24 hour race, is about the correct time, 10 weeks before Yeti.

Since the UltraLadies plans are high mileage. I plan to cut the longer runs by 20% or more. Basically every run longer than 10 mi will be cut to 80%. 

Tue will be running strength/hills day - at 4 mi, a nice run will be the hills with the Crazies (Hilltop and Ilchester, skipping the Grist Mill and River Rd loop). Thu I will try to get to a track and do some sort of speed work, probably 800s at a ~4:00 pace. I'm not big on super complicated ladder workouts and all that stuff; just running faster than normal is all I want and 800s is easy to count and track. For Wed I plan to run with my friend Kristen in Baltimore - she'll need some long runs too, and it'll be nice and lit for us which will be very important until Daylight Saving Time returns in Mar.

Along the way I have a few events planned - a few will help with motivation and add variety, but too many become overwhelming, expensive, and interfere with training. I'm signed up for PHUNT 25K, Eternal Winter, Frozen Heart, HAT, Trap Pond, Laurel Highlands 50K, Montour, and Yeti. I'm set for all the events I plan to do through October of 2016! ;)

Since Frozen Heart falls on a short mileage weekend, I'll swap weeks. EF will be optional and will be a last minute decision; at this point I'm leaning against doing it. Maybe next year when I go a different direction and try a bunch of technical, difficult events. For C&O, I'll volunteer and pace since I have friends doing that one.

If Montour goes very poorly and I don't think I can do Yeti, then the fallback will be the Stone Mill 50 Mile run in Nov. However, by sticking to the plan and getting the training in, I want to make sure that doesn't happen!

	week #	week	M	T	W	Th	F	S	Su	Total
	1	1/4/2016		4	8	4		10	6	32
	2	1/11/2016		4	8	4		24	10	50	phunt
	3	1/18/2016		4	8	4		10	6	32
	4	1/25/2016		4	10	4		24	10	52	eternal winter
	5	2/1/2016		4	10	4		10	8	36
	6	2/8/2016		4	12	4		26	10	56
	7	2/15/2016		4	10	4		10	8	36	frozen heart
	8	2/22/2016		4	12	4		26	10	56
	9	2/29/2016		4	10	4		10	8	36
	10	3/7/2016		4		6		10		20	(ef)
	11	3/14/2016	4	3	2			31		40	hat
	12	3/21/2016		4	4	4		8	4	24
	13	3/28/2016		4	6	4		20	8	42
	14	4/4/2016		4	6	6		20	10	46
	15	4/11/2016		4	4	4		10	6	28
	16	4/18/2016		4	6	6		22	10	48	trap pond
	17	4/25/2016		4	8	6		22	10	50	c&o
	18	5/2/2016		4	4	6		10	6	30
	19	5/9/2016		4	8	6		24	10	52
	20	5/16/2016		4	8	6		24	10	52
	21	5/23/2016		4	6	6		10	8	34
	22	5/30/2016		4	10	6		26	10	56
	23	6/6/2016		4	10	6		26	10	56	laurel highlands
	24	6/13/2016		4	8	6		10	8	36
	25	6/20/2016		4	12	6		28	12	62
	26	6/27/2016		4	12	6		28	12	62
	27	7/4/2016		4	8	6		10	8	36
	28	7/11/2016		4		6		10		20
	29	7/18/2016	4	3	2			50		59	montour
	30	7/25/2016		4	8	6		10	8	36
	31	8/1/2016		4	15	6		30	15	70
	32	8/8/2016		4	15	6		30	15	70
	33	8/15/2016		4	15	6		30	20	75
	34	8/22/2016		4	8	6		10	8	36
	35	8/29/2016		4	15	6		30	20	75
	36	9/5/2016		4	15	6		30	20	75
	37	9/12/2016		4	10	6		10	10	40
	38	9/19/2016		4		6		10		20
	39	9/26/2016	5	3	2			100		110	yeti