24-Week Training Plan for 100km with 6100m Elevation Gain

Overview of the 24-Week CCC Training Plan

Are you ready to tackle the challenge of a 100km trail running race with over 6100m of elevation gain? This 24-week CCC (Courmayeur-Champex-Chamonix) training plan is designed to prepare you physically and mentally for this rigorous endurance test. From developing your aerobic capacity to enhancing your strength and stamina, this structured program will help you build the necessary skills for success.

Understanding the CCC Challenge

The CCC leads competitors through some of the most stunning yet demanding terrain, making proper preparation essential. It’s not just about running long distances; it involves understanding the terrain, predicting environmental challenges, and managing energy efficiently. Elevation gain can drastically affect your performance and the training that goes into tackling it. Thus, our training plan will account for various aspects including:

• Long runs
• Hill training
• Cross-training
• Recovery and nutrition strategies

24-Week Training Breakdown

This 24-week plan is segmented into three distinct phases that progressively build upon each other:

1. Base Phase (Weeks 1-8)

   Goal: Build Aerobic Foundation

   During this phase, the focus is on establishing a solid aerobic base. Your body will adapt to longer distances while maintaining a comfortable pace.

   • Weekly mileage will increase gradually, peaking at around 45-60 km per week.
   • Incorporate hill workouts 1-2 times a week, including both long steady hills and shorter steeper inclines.
   • Long runs should be held on varied terrain to prepare for race conditions.
2. Strength and Endurance Phase (Weeks 9-16)

   Goal: Enhance Strength and Stamina

   This phase intensifies your training with a focus on building strength while maintaining your mileage. It’s crucial for adapting the muscles to withstand prolonged effort.

   • Introduce back-to-back long run weekends to simulate race conditions.
   • Add strength training 2-3 times per week, focusing on lower body workouts that emphasize core stability.
   • Work on speed sessions to develop faster leg turnover and improve your overall pace.
3. Taper Phase (Weeks 17-24)

   Goal: Peak Performance

   The final phase is about refining your training while allowing for recovery. Begin to taper your mileage while incorporating shorter, high-intensity workouts leading up to the race.

   • Reduce long run mileage, focusing instead on maintaining intensity.
   • Prioritize recovery strategies including massages, stretching, and adequate sleep.
   • Create a solid nutrition plan leading into the race, ensuring energy deposition is maxed out.

Weekly Structure Sample

Here’s a look at how a typical week might be structured throughout the training phases:

Base Phase Sample Week

• Monday: Rest or light cross-training (yoga, cycling)
• Tuesday: Short hill repeats (6-10 km total)
• Wednesday: Easy run (10-15 km)
• Thursday: Tempo run (8-10 km with 5 km at race pace)
• Friday: Strength training
• Saturday: Long run (20-30 km)
  • Focus on fueling during the run.
• Sunday: Recovery run (5-10 km)

Nutritional Considerations

As you prepare for the CCC, nutrition plays a crucial role in your training program. Proper fueling not only aids in recovery but also helps you maintain energy levels during your long runs. Incorporate:

• Carbohydrates: Essential for energy. Aim for whole grains, fruits, and vegetables.
• Proteins: Necessary for muscle recovery. Opt for lean meats, legumes, and dairy products.
• Fats: Healthy fats can provide additional energy. Avocados, nuts, and olive oil are great choices.

Injury Prevention Strategies

Endurance athletes are often prone to injuries, especially when ramping up training loads. Implementing injury prevention strategies is essential:

• Warm-Up and Cool Down: Always allocate time for these to prepare your muscles and prevent strains.
• Listen to Your Body: Tiredness or pain should not be ignored. Adjust workloads as needed.
• Cross-Training: Incorporate non-impact sports like swimming or cycling to aid recovery.

Monitoring Progress

Continually assess your training to ensure you're making progress and staying healthy. Consider using:

• A training log to track mileage and feelings.
• GPS wearables that can help monitor heart rate and pace.
• Periodic assessments or test runs to measure improvements and adapt your plan accordingly.

Training with a Community

Taking part in a community of endurance athletes can provide not just support and encouragement but offers motivation and accountability. Look for local running clubs or online communities focused on trail running and endurance races.

Final Thoughts and Mental Preparation

As you approach race day, don’t forget about the mental aspect of endurance running. Visualize your success, mentally prepare for challenges, and practice your race day strategies. Techniques such as mindfulness and meditation can help enhance your focus and resilience, making a significant difference when the going gets tough.

As you embark on this extensive journey of preparing for a challenging 100km race, remember that consistency, patience, and determination will be your best allies. Embrace the process, celebrate small victories, and keep your goals in sight! 😊