Embarking on the journey to complete the Leadville 100 Mile Trail Run is an extraordinary challenge. It’s not just a race; it’s a battle against the elements, the altitude, the clock, and oneself. This 16-week training plan for the Leadville 100 run is designed to prepare you both physically and mentally for the rigors of this prestigious ultramarathon. Leading you to the finish, and joy of earning one of the most famous buckles in ultra running.
Key Takeaways
- Gradual Mileage Increase: Build endurance steadily, avoiding overtraining.
- Strength Training: Essential for injury prevention and power.
- Altitude Preparation: Crucial for acclimatizing to Leadville’s high elevation.
- Tapering Period: Reduce mileage three weeks before the race for recovery and peak performance.
- Cross-Training: Incorporate activities like cycling or swimming to enhance overall fitness without added impact.
- Listen to Your Body: Adjust the plan according to personal health and fitness levels.
About the 16- Week Training Program
The Leadville 100 Run demands a strategic approach to training. This 16-week plan carefully balances mileage buildup with strength training, cross-training, and a well-timed tapering period. Starting with base building and gradually moving towards more intense and longer sessions, the plan ensures a comprehensive preparation for the race day.
16-Week Leadville 100 Run Training Plan
Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
---|---|---|---|---|---|---|---|
1 | Rest or cross-training | 5-7 miles easy run | Strength training | 5-7 miles hill training | Rest | Long run (start with 10, increase gradually) | 3-5 miles recovery run |
2 | Rest or cross-training | 5-7 miles easy run | Strength training | 5-7 miles hill training | Rest | Long run (increase gradually) | 3-5 miles recovery run |
3 | Rest or cross-training | 5-7 miles easy run | Strength training | 5-7 miles hill training | Rest | Long run (increase gradually) | 3-5 miles recovery run |
4 | Rest or cross-training | 5-7 miles easy run | Strength training | 5-7 miles hill training | Rest | Long run (increase gradually) | 3-5 miles recovery run |
5 | Rest or cross-training | 7-10 miles interval run | Strength training + 3-4 miles easy run | 7-10 miles hill repeats | Rest | Long run (increase to 20 miles) | 5-7 miles recovery run |
6 | Rest or cross-training | 7-10 miles interval run | Strength training + 3-4 miles easy run | 7-10 miles hill repeats | Rest | Long run (increase to 20 miles) | 5-7 miles recovery run |
7 | Rest or cross-training | 7-10 miles interval run | Strength training + 3-4 miles easy run | 7-10 miles hill repeats | Rest | Long run (increase to 20 miles) | 5-7 miles recovery run |
8 | Rest or cross-training | 7-10 miles interval run | Strength training + 3-4 miles easy run | 7-10 miles hill repeats | Rest | Long run (increase to 20 miles) | 5-7 miles recovery run |
9 | Rest or cross-training | 10-12 miles tempo run | Strength training + 4-6 miles easy run | 10-12 miles hill work | Rest | Long run (increase to 25-30 miles) | Second long run (15-20 miles) |
10 | Rest or cross-training | 10-12 miles tempo run | Strength training + 4-6 miles easy run | 10-12 miles hill work | Rest | Long run (increase to 25-30 miles) | Second long run (15-20 miles) |
11 | Rest or cross-training | 10-12 miles tempo run | Strength training + 4-6 miles easy run | 10-12 miles hill work | Rest | Long run (increase to 25-30 miles) | Second long run (15-20 miles) |
12 | Rest or cross-training | 10-12 miles tempo run | Strength training + 4-6 miles easy run | 10-12 miles hill work | Rest | Long run (increase to 25-30 miles) | Second long run (15-20 miles) |
13 | Rest or cross-training | 10-12 miles tempo run | Strength training + 4-6 miles easy run | 10-12 miles hill work | Rest | Long run (increase to 30+ miles) | Second long run (15-20 miles) |
14 | Rest | Reduced mileage run | Light strength training or rest | Short hill workout or tempo | Rest | Long run (decreasing) | Short, easy run or rest |
15 | Rest | Reduced mileage run | Light strength training or rest | Short hill workout or tempo | Rest | Long run (decreasing) | Short, easy run or rest |
16 | Rest | 3-6 Mile Recovery run | Rest | 1-3 Mile walking recovery | Rest | 1-3 Mile shake out run | Race Day! |
Download the Free 16-Week Leadville 100 Run Training Plan PDF Here
Key Components of the Training Plan
- Progressive Long Runs: Saturdays are reserved for long runs, starting at 10 miles and peaking at 25-30 miles.
- Hill Training: Thursdays focus on hill work to mimic Leadville’s challenging terrain.
- Speed Work and Tempo Runs: Incorporated in midweek to build speed and endurance.
- Strength Training: Regular sessions to build core and leg strength, vital for trail running.
- Recovery Runs: Short, easy-paced runs to aid in muscle recovery and maintain weekly mileage.
- Tapering: Starting week 14, mileage is reduced to ensure the body is well-rested and ready for the race.
Suggested Cross-Training Exercises
Cycling
- Enhances cardiovascular fitness and gives your running muscles a break.
Swimming
- A full-body workout that improves endurance and is gentle on the joints.
Yoga
- Enhances flexibility and core strength, while also aiding in mental focus and relaxation.
Pilates
- Excellent for core strengthening and alignment, beneficial for runners’ posture.
Plyometric Exercises
- Box Jumps: Improves explosive power and strength in legs.
- Burpees: Increases cardiovascular endurance and full-body strength.
- Skipping Rope: Enhances footwork, coordination, and stamina.
Strength Training
- Squats and Lunges: Builds leg and glute strength, crucial for hill running.
- Deadlifts: Improves overall strength, focusing on back, glutes, and hamstrings.
- Planks: Core strengthening exercise that improves stability and posture.
- Push-Ups: Upper body exercise that helps maintain form during long runs.
Important Points
- Nutrition and Hydration: Pay attention to diet and fluid intake, especially during long runs.
- Gear and Equipment: Use training to test and finalize your race day gear.
- Mental Preparation: Endurance running is as much a mental challenge as it is physical.
- Weather and Terrain Training: Try to train in conditions similar to those expected on race day.
Conclusion – Training For The Leadville 100 Run
Training for a race like the Leadville 100 is a monumental task that requires dedication, discipline, and a well-structured plan. By following this 16-week training plan designed for the Leadville 100 run, you will be able to build the necessary endurance, strength, and mental fortitude to take on one of the most famous ultramarathons in the world.
For more information on the race, you can check out the official Leadville 100 Run website here!
Top 5 Questions and Answers
How important is altitude training for Leadville?
- It’s crucial. If possible, include high-altitude (or high humidity) runs in your training to acclimatize.
Can I skip strength training?
- Skipping it is not advisable. Strength training is key for injury prevention and improving running efficiency.
What should my diet look like during training?
- Focus on a balanced diet rich in carbohydrates, proteins, and fats, and stay hydrated, especially during long runs.
How do I know if I’m overtraining?
- Listen to your body. Symptoms of overtraining include excessive fatigue, declining performance, and persistent soreness.
What if I miss a few days of training?
- It’s okay to miss a few days. Just resume training as scheduled. Avoid the temptation to ‘make up’ for lost miles, which could lead to injury.