100 km – 14 Day Training Plan

Positive Thinking Is Useless Without Positive Actions.


Constant and Never Ending Improvement


The Goal

Run The North Face 100 km Thailand in February 2020.


14 Day Training Plan

The Week Ahead

  • Day 1 – First up a 12 kilometer run staying within the zone 2 range.
  • Day 2 – Light cardio,
    • bike 20 to 30 mins,
    • body weight resistance
      • Body weight resistance = 3 x 20 chin ups, push ups, sit up, dips and squats.
    • and finish with some stretching.
  • Day 3 – Treadmill run:
    • 20mins zone 2
    • 4 x 3mins sets zone 5 @ 5% incline
    • 10mins zone 4 to 3 @ 0% incline
    • 20mins zone 2 @ 1% incline
  • Day 4 – Light cardio, rowing 20 to 30 mins, body weight resistance and finish with some stretching.
  • Day 5 – Treadmill run:
    • 3kms zone 2 @ 5% incline
    • 10kms zone 2 @ 10% incline
    • 3kms zone 2 @ 0% incline
  • Day 6 – Light Cardio 5 x 5mins sets skipping 2min rest in between sets. Body weight resistance and finish with some stretching.
  • Day 7 – Treadmill run:
    • 4kms zone 2 @ 1% incline
    • 3 x 30secs sets zone 5 @ 6% incline
    • 4kms zone 2 @ 1% incline

  • Day 8 – Rest day
  • Day 9 – Light cardio, bike 20 to 30 mins, body weight resistance and finish with some stretching.
  • Day 10 – Outdoor run:
    • 6kms zone 2
    • 10mins up and stairs
    • 6kms zone 2
  • Day 11 – Light cardio, rowing 20 to 30 mins, body weight resistance and finish with some stretching.
  • Day 12 – Endurance run:
    • run for 3 hours within zone 2
    • add 4 x 6mins sets zone 5 uphill in the middle
  • Day 13 – Light Cardio 5 x 5mins sets skipping 2min rest in between sets. Body weight resistance and finish with some stretching.
  • Day 14 – Rest Day

Author: Shane

Why is trail running taking over my life?

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