The Goal

Run The North Face 100 km Thailand in February 2020.

14 Day Training Plan

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