SRTL 100Km Training Plan by Anant Kachare: Here’s a 16-week training plan for a 100 km Ultra Marathon, presented in a table format. This SRTL 100Km Training Plan by Anant Kachare assumes you have a solid running base of at least 30-40 km per week.
SRTL 100Km Training Plan by Anant Kachare:
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|---|
| 1 | Rest | 10 km Easy Run | 8 km Tempo Run | 10 km Easy Run | Rest | 15 km Long Run | 8 km Easy Run |
| 2 | Rest | 12 km Easy Run | 10 km Tempo Run | 12 km Easy Run | Rest | 18 km Long Run | 10 km Easy Run |
| 3 | Rest | 14 km Easy Run | 12 km Tempo Run | 14 km Easy Run | Rest | 20 km Long Run | 12 km Easy Run |
| 4 | Rest | 16 km Easy Run | 12 km Hill Repeats | 16 km Easy Run | Rest | 25 km Long Run | 12 km Easy Run |
| 5 | Rest | 18 km Easy Run | 14 km Tempo Run | 18 km Easy Run | Rest | 28 km Long Run | 14 km Easy Run |
| 6 | Rest | 20 km Easy Run | 16 km Hill Repeats | 20 km Easy Run | Rest | 30 km Long Run | 16 km Easy Run |
| 7 | Rest | 22 km Easy Run | 18 km Tempo Run | 22 km Easy Run | Rest | 35 km Long Run | 18 km Easy Run |
| 8 | Rest | 24 km Easy Run | 18 km Hill Repeats | 24 km Easy Run | Rest | 38 km Long Run | 18 km Easy Run |
| 9 | Rest | 26 km Easy Run | 20 km Tempo Run | 26 km Easy Run | Rest | 40 km Long Run | 20 km Easy Run |
| 10 | Rest | 28 km Easy Run | 20 km Hill Repeats | 28 km Easy Run | Rest | 45 km Long Run | 20 km Easy Run |
| 11 | Rest | 30 km Easy Run | 22 km Tempo Run | 30 km Easy Run | Rest | 50 km Long Run | 22 km Easy Run |
| 12 | Rest | 32 km Easy Run | 22 km Hill Repeats | 32 km Easy Run | Rest | 55 km Long Run | 22 km Easy Run |
| 13 | Rest | 34 km Easy Run | 24 km Tempo Run | 34 km Easy Run | Rest | 60 km Long Run | 24 km Easy Run |
| 14 | Rest | 36 km Easy Run | 24 km Hill Repeats | 36 km Easy Run | Rest | 65 km Long Run | 24 km Easy Run |
| 15 | Rest | 38 km Easy Run | 26 km Tempo Run | 38 km Easy Run | Rest | 70 km Long Run | 26 km Easy Run |
| 16 | Rest | 15 km Easy Run | 15 km Tempo Run | 10 km Easy Run | Rest | Rest Day | Race Day (100 km) |
Notes:
- Easy Runs: Maintain a comfortable pace, allowing for conversation without heavy breathing.
- Tempo Runs: Run at a comfortably hard pace, about 80-90% of your maximum heart rate.
- Hill Repeats: Include running uphill at a strong effort and jogging back down for recovery.
- Long Runs: Focus on building endurance, running at an easy pace.
- Rest : Promote recovery without impact stress.
Feel free to adjust distances and intensity based on your experience level and how your body responds to the training.
