← 100K plans

100K training plan for experienced ultrarunners

20 weeks 100K Experienced

This plan is for runners who race ultras regularly and want a sharper race, not just a finish, and who currently run about 70 km a week over 6 days, with a longest recent run near 30 km.

It runs 20 weeks: 6 weeks of aerobic base, 7 of threshold and climbing work, 5 race-specific weeks and a 13-day taper. Weekly training time builds from 8 h 35 to 14 h 56 at its peak in week 17. Distance, time on feet and climbing all build gradually, and every fourth week is an easier one in all three so the work can land.

Long runs grow from 3 h 10 (25.5 km) to 4 h 55 (34.5 km) in week 16, and 4 back-to-back weekends teach you to keep moving on tired legs. Climbing builds to about 2750 m in the biggest week, with two harder sessions a week that change every week rather than repeating.

Every long run over 75 minutes carries a carbohydrate target that ramps from 30 g to 90 g per hour, so race-day eating has been rehearsed before race day. 2 long runs finish after dark: at this level a 100K usually takes you past sunset, and a headlamp is not something to learn on race night.

If your race is less than 10 weeks away, or your current week looks very different from the one above, build a personalized plan instead. It is free, and it is anchored to your actual race date, course and fitness.

Other 100K levels: first ultra · finished an ultra

Weeks
20
Peak week
14 h 56 (111 km)
Longest run
4 h 55 (34.5 km)
Peak climbing
2,728 m
Taper
13 days

Weekly Volume Progression

70
W1
75
W2
56
W3
75
W4
83
W5
86
W6
65
W7
86
W8
94
W9
97
W10
73
W11
97
W12
95
W13
102
W14
77
W15
102
W16
111
W17
111
W18
78
W19
15
W20

Week 1

Base 70 km · 543 m · 8 h 35

Aerobic base

  1. Mon Easy

    Easy run

    9 km 54 m D+ 1 h 17

    • RPE 3–4: fully conversational.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  2. Tue Quality

    Progression run, last 10 min steady

    10 km 30 m D+ 57 min

    • Start easy and finish the last 10 min at RPE 5–6: steady, short sentences only.
  3. Wed Easy

    Easy run with 6 strides

    9 km 54 m D+ 1 h 17

    • RPE 3–4: fully conversational.
    • Finish with 6 × 20 s relaxed fast strides, full recovery between.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  4. Thu Hills

    Easy run with 6 × 20 s hill strides

    9 km 54 m D+ 1 h 06

    • RPE 3–4: fully conversational.
    • Mid-run, 6 × 20 s brisk uphill strides on a moderate grade, walk back down.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, conversational

    25.5 km 306 m D+ 3 h 10 30 g carbs/h

    • RPE 3–4: fully conversational.
    • Gut training: aim for 30 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run

    7.5 km 45 m D+ 48 min

    • RPE 3–4: fully conversational.

Week 2

Base 75 km · 656 m · 9 h 14

Aerobic base

  1. Mon Easy

    Easy run

    10 km 68 m D+ 1 h 24

    • RPE 3–4: fully conversational.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  2. Tue Quality

    Fartlek 6 × 1 min

    10.5 km 35 m D+ 1 h

    • Warm up 15 min easy, cool down 10 min easy.
    • 6 × 1 min at RPE 6–7 with equal easy jogging between.
    • RPE 3–4: fully conversational. between reps.
  3. Wed Easy

    Easy run with 6 strides

    9.5 km 64 m D+ 1 h 21

    • RPE 3–4: fully conversational.
    • Finish with 6 × 20 s relaxed fast strides, full recovery between.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  4. Thu Hills

    Easy run with 7 × 20 s hill strides

    9.5 km 64 m D+ 1 h 10

    • RPE 3–4: fully conversational.
    • Mid-run, 7 × 20 s brisk uphill strides on a moderate grade, walk back down.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, conversational

    27.5 km 371 m D+ 3 h 28 35 g carbs/h

    • RPE 3–4: fully conversational.
    • Gut training: aim for 35 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run

    8 km 54 m D+ 51 min

    • RPE 3–4: fully conversational.

Week 3

Base Easier week56 km · 435 m · 7 h 01

Aerobic base · cutback week

  1. Mon Easy

    Easy run

    7.5 km 45 m D+ 1 h 08

    • RPE 3–4: fully conversational.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  2. Tue Quality

    Light week: progression run, last 14 min steady, a third shorter

    8 km 24 m D+ 46 min

    • Start easy and finish the last 14 min at RPE 5–6: steady, short sentences only.
    • Cutback week: cut the hard part by a third and keep the effort honest.
  3. Wed Easy

    Easy run

    7 km 42 m D+ 1 h 05

    • RPE 3–4: fully conversational.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  4. Thu Hills

    Light week: easy run with 8 × 20 s hill strides, a third less

    7 km 42 m D+ 51 min

    • RPE 3–4: fully conversational.
    • Mid-run, 8 × 20 s brisk uphill strides on a moderate grade, walk back down.
    • Cutback week: do two-thirds of it.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, shortened

    20.5 km 246 m D+ 2 h 33 35 g carbs/h

    • RPE 3–4: fully conversational.
    • Cutback week: a shorter long run so the work of the last weeks can land.
    • Gut training: aim for 35 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run with 6 strides

    6 km 36 m D+ 38 min

    • RPE 3–4: fully conversational.
    • Finish with 6 × 20 s relaxed fast strides, full recovery between.

Week 4

Base 75 km · 920 m · 9 h 31

Aerobic base

  1. Mon Easy

    Easy run with 6 strides

    10 km 83 m D+ 1 h 25

    • RPE 3–4: fully conversational.
    • Finish with 6 × 20 s relaxed fast strides, full recovery between.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  2. Tue Quality

    Fartlek 8 × 1 min

    10.5 km 43 m D+ 1 h 01

    • Warm up 15 min easy, cool down 10 min easy.
    • 8 × 1 min at RPE 6–7 with equal easy jogging between.
    • RPE 3–4: fully conversational. between reps.
  3. Wed Easy

    Easy run

    9.5 km 78 m D+ 1 h 22

    • RPE 3–4: fully conversational.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  4. Thu Hills

    Short hill reps 8 × 45 s

    9.5 km 196 m D+ 1 h 18

    • Warm up 15 min easy, cool down 10 min easy.
    • 8 × 45 s uphill at RPE 7–8, walk or jog back down. Tall posture, quick feet.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, conversational

    27.5 km 454 m D+ 3 h 33 40 g carbs/h

    • RPE 3–4: fully conversational.
    • Gut training: aim for 40 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run

    8 km 66 m D+ 52 min

    • RPE 3–4: fully conversational.

Week 5

Base 82.5 km · 1,087 m · 10 h 25

Aerobic base

  1. Mon Easy

    Easy run

    11 km 99 m D+ 1 h 32

    • RPE 3–4: fully conversational.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  2. Tue Quality

    Progression run, last 18 min steady

    12.5 km 56 m D+ 1 h 12

    • Start easy and finish the last 18 min at RPE 5–6: steady, short sentences only.
  3. Wed Easy

    Easy run

    11 km 99 m D+ 1 h 32

    • RPE 3–4: fully conversational.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  4. Thu Hills

    Short hill reps 9 × 45 s

    11 km 248 m D+ 1 h 31

    • Warm up 15 min easy, cool down 10 min easy.
    • 9 × 45 s uphill at RPE 7–8, walk or jog back down. Tall posture, quick feet.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, conversational

    28 km 504 m D+ 3 h 39 40 g carbs/h

    • RPE 3–4: fully conversational.
    • Gut training: aim for 40 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run with 6 strides

    9 km 81 m D+ 59 min

    • RPE 3–4: fully conversational.
    • Finish with 6 × 20 s relaxed fast strides, full recovery between.

Week 6

Base 86 km · 1,207 m · 10 h 53

Aerobic base

  1. Mon Easy

    Easy run

    12 km 117 m D+ 1 h 39

    • RPE 3–4: fully conversational.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  2. Tue Quality

    Fartlek 5 × 2 min

    13.5 km 66 m D+ 1 h 18

    • Warm up 15 min easy, cool down 10 min easy.
    • 5 × 2 min at RPE 6–7 with equal easy jogging between.
    • RPE 3–4: fully conversational. between reps.
  3. Wed Easy

    Easy run with 6 strides

    12 km 117 m D+ 1 h 39

    • RPE 3–4: fully conversational.
    • Finish with 6 × 20 s relaxed fast strides, full recovery between.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  4. Thu Hills

    Short hill reps 10 × 45 s

    11 km 268 m D+ 1 h 32

    • Warm up 15 min easy, cool down 10 min easy.
    • 10 × 45 s uphill at RPE 7–8, walk or jog back down. Tall posture, quick feet.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, conversational

    28 km 546 m D+ 3 h 42 45 g carbs/h

    • RPE 3–4: fully conversational.
    • Gut training: aim for 45 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run

    9.5 km 93 m D+ 1 h 03

    • RPE 3–4: fully conversational.

Week 7

Build Easier week64.5 km · 829 m · 7 h 58

Build: threshold and climbing · cutback week

  1. Mon Easy

    Easy run

    9 km 76 m D+ 1 h 19

    • RPE 3–4: fully conversational.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  2. Tue Quality

    Light week: threshold 3 × 8 min, two reps fewer

    9.5 km 40 m D+ 55 min

    • Warm up 15 min easy, cool down 10 min easy.
    • 3 × 8 min at RPE 7: comfortably hard — an effort you could hold for about an hour. 2 min easy jog between.
    • Cutback week: drop two reps and keep the effort honest.
  3. Wed Easy

    Easy run

    8.5 km 71 m D+ 55 min

    • RPE 3–4: fully conversational.
  4. Thu Hills

    Light week: sustained climbs 4 × 3 min, a third less

    8.5 km 213 m D+ 1 h 12

    • Warm up 15 min easy, cool down 10 min easy.
    • 4 × 3 min climbing at RPE 6–7, easy back down.
    • Cutback week: do two-thirds of it.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, shortened

    22 km 370 m D+ 2 h 51 45 g carbs/h

    • RPE 3–4: fully conversational.
    • Cutback week: a shorter long run so the work of the last weeks can land.
    • Gut training: aim for 45 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run with 6 strides

    7 km 59 m D+ 46 min

    • RPE 3–4: fully conversational.
    • Finish with 6 × 20 s relaxed fast strides, full recovery between.

Week 8

Build 86 km · 1,435 m · 10 h 49

Build: threshold and climbing

  1. Mon Easy

    Easy run

    11.5 km 128 m D+ 1 h 37

    • RPE 3–4: fully conversational.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  2. Tue Quality

    Threshold 3 × 10 min

    12.5 km 70 m D+ 1 h 13

    • Warm up 15 min easy, cool down 10 min easy.
    • 3 × 10 min at RPE 7: comfortably hard — an effort you could hold for about an hour. 2 min easy jog between.
  3. Wed Easy

    Easy run with 6 strides

    11 km 123 m D+ 1 h 13

    • RPE 3–4: fully conversational.
    • Finish with 6 × 20 s relaxed fast strides, full recovery between.
  4. Thu Hills

    Sustained climbs 4 × 4 min

    10.5 km 312 m D+ 1 h 32

    • Warm up 15 min easy, cool down 10 min easy.
    • 4 × 4 min climbing at RPE 6–7, easy back down.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run on race-like terrain

    31.5 km 702 m D+ 4 h 14 50 g carbs/h

    • RPE 3–4: fully conversational. Walk the steep climbs from the start, as you will on race day.
    • Gut training: aim for 50 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run

    9 km 100 m D+ 1 h

    • RPE 3–4: fully conversational.

Week 9

Build 94 km · 1,611 m · 11 h 47

Build: threshold and climbing

  1. Mon Easy

    Easy run

    13 km 153 m D+ 1 h 47

    • RPE 3–4: fully conversational.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  2. Tue Quality

    Threshold 3 × 12 min

    14.5 km 85 m D+ 1 h 25

    • Warm up 15 min easy, cool down 10 min easy.
    • 3 × 12 min at RPE 7: comfortably hard — an effort you could hold for about an hour. 2 min easy jog between.
  3. Wed Easy

    Easy run

    13 km 153 m D+ 1 h 27

    • RPE 3–4: fully conversational.
  4. Thu Hills

    Sustained climbs 5 × 5 min

    10.5 km 330 m D+ 1 h 33

    • Warm up 15 min easy, cool down 10 min easy.
    • 5 × 5 min climbing at RPE 6–7, easy back down.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run on race-like terrain

    32.5 km 766 m D+ 4 h 25 55 g carbs/h

    • RPE 3–4: fully conversational. Walk the steep climbs from the start, as you will on race day.
    • Gut training: aim for 55 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run with 6 strides

    10.5 km 124 m D+ 1 h 10

    • RPE 3–4: fully conversational.
    • Finish with 6 × 20 s relaxed fast strides, full recovery between.

Week 10

Build 96.5 km · 1,715 m · 12 h 08

Build: threshold and climbing

  1. Mon Easy

    Easy run

    13 km 162 m D+ 1 h 48

    • RPE 3–4: fully conversational.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  2. Tue Quality

    Threshold 2 × 15 min

    16 km 99 m D+ 1 h 34

    • Warm up 15 min easy, cool down 10 min easy.
    • 2 × 15 min at RPE 7: comfortably hard — an effort you could hold for about an hour. 2 min easy jog between.
  3. Wed Easy

    Easy run

    13 km 162 m D+ 1 h 28

    • RPE 3–4: fully conversational.
  4. Thu Hills

    Sustained climbs 5 × 3 min

    10.5 km 348 m D+ 1 h 34

    • Warm up 15 min easy, cool down 10 min easy.
    • 5 × 3 min climbing at RPE 6–7, easy back down.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run on race-like terrain

    32 km 795 m D+ 4 h 23 55 g carbs/h

    • RPE 3–4: fully conversational. Walk the steep climbs from the start, as you will on race day.
    • Gut training: aim for 55 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run with 6 strides

    12 km 149 m D+ 1 h 21

    • RPE 3–4: fully conversational.
    • Finish with 6 × 20 s relaxed fast strides, full recovery between.

Week 11

Build Easier week72.5 km · 1,135 m · 9 h 06

Build: threshold and climbing · cutback week

  1. Mon Easy

    Easy run

    9.5 km 99 m D+ 1 h 23

    • RPE 3–4: fully conversational.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  2. Tue Quality

    Light week: threshold 7 × 6 min, two reps fewer

    10.5 km 55 m D+ 1 h 01

    • Warm up 15 min easy, cool down 10 min easy.
    • 7 × 6 min at RPE 7: comfortably hard — an effort you could hold for about an hour. 2 min easy jog between.
    • Cutback week: drop two reps and keep the effort honest.
  3. Wed Easy

    Easy run with 6 strides

    9.5 km 99 m D+ 1 h 03

    • RPE 3–4: fully conversational.
    • Finish with 6 × 20 s relaxed fast strides, full recovery between.
  4. Thu Hills

    Light week: sustained climbs 6 × 4 min, a third less

    9.5 km 265 m D+ 1 h 22

    • Warm up 15 min easy, cool down 10 min easy.
    • 6 × 4 min climbing at RPE 6–7, easy back down.
    • Cutback week: do two-thirds of it.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, shortened

    25.5 km 533 m D+ 3 h 24 60 g carbs/h

    • RPE 3–4: fully conversational.
    • Cutback week: a shorter long run so the work of the last weeks can land.
    • Gut training: aim for 60 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run

    8 km 84 m D+ 53 min

    • RPE 3–4: fully conversational.

Week 12

Build 96.5 km · 1,870 m · 12 h 16

Build: threshold and climbing

  1. Mon Easy

    Easy run

    13 km 178 m D+ 1 h 49

    • RPE 3–4: fully conversational.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  2. Tue Quality

    Threshold 2 × 20 min

    16.5 km 113 m D+ 1 h 38

    • Warm up 15 min easy, cool down 10 min easy.
    • 2 × 20 min at RPE 7: comfortably hard — an effort you could hold for about an hour. 2 min easy jog between.
  3. Wed Easy

    Easy run with 6 strides

    13 km 178 m D+ 1 h 29

    • RPE 3–4: fully conversational.
    • Finish with 6 × 20 s relaxed fast strides, full recovery between.
  4. Thu Hills

    Sustained climbs 6 × 5 min

    10 km 366 m D+ 1 h 31

    • Warm up 15 min easy, cool down 10 min easy.
    • 6 × 5 min climbing at RPE 6–7, easy back down.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run on race-like terrain

    31.5 km 864 m D+ 4 h 24 60 g carbs/h

    • RPE 3–4: fully conversational. Walk the steep climbs from the start, as you will on race day.
    • Gut training: aim for 60 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run

    12.5 km 171 m D+ 1 h 25

    • RPE 3–4: fully conversational.

Week 13

Build 95 km · 1,928 m · 12 h 10

Build: threshold and climbing

  1. Mon Easy

    Easy run

    12.5 km 179 m D+ 1 h 46

    • RPE 3–4: fully conversational.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  2. Tue Quality

    Threshold 6 × 8 min

    16.5 km 118 m D+ 1 h 38

    • Warm up 15 min easy, cool down 10 min easy.
    • 6 × 8 min at RPE 7: comfortably hard — an effort you could hold for about an hour. 2 min easy jog between.
  3. Wed Easy

    Easy run with 6 strides

    12.5 km 179 m D+ 1 h 26

    • RPE 3–4: fully conversational.
    • Finish with 6 × 20 s relaxed fast strides, full recovery between.
  4. Thu Hills

    Sustained climbs 7 × 3 min

    10 km 383 m D+ 1 h 32

    • Warm up 15 min easy, cool down 10 min easy.
    • 7 × 3 min climbing at RPE 6–7, easy back down.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run on race-like terrain

    31 km 890 m D+ 4 h 22 65 g carbs/h

    • RPE 3–4: fully conversational. Walk the steep climbs from the start, as you will on race day.
    • Gut training: aim for 65 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run

    12.5 km 179 m D+ 1 h 26

    • RPE 3–4: fully conversational.

Week 14

Specific 102 km · 2,460 m · 13 h 22

Race-specific · back-to-back weekend

  1. Mon Easy

    Easy run

    12.5 km 184 m D+ 1 h 26

    • RPE 3–4: fully conversational.
  2. Tue Quality

    Rolling tempo 30 min

    14.5 km 107 m D+ 1 h 27

    • Warm up 15 min easy, cool down 10 min easy.
    • 30 min on rolling terrain at RPE 5–6: steady, short sentences only. Push the climbs, flow the descents.
  3. Wed Easy

    Easy run

    12.5 km 184 m D+ 1 h 26

    • RPE 3–4: fully conversational.
  4. Thu Hills

    Descent practice 4 × 4 min downhill

    9.5 km 421 m D+ 1 h 32

    • Warm up 15 min easy, cool down 10 min easy.
    • 4 × 4 min of controlled fast downhill on race-like ground, hike back up. Quads take weeks to adapt — this is that adaptation.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run on race-like terrain

    34.5 km 1,018 m D+ 4 h 54 65 g carbs/h

    • RPE 3–4: fully conversational. Walk the steep climbs from the start, as you will on race day.
    • Gut training: aim for 65 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Back-to-back

    Back-to-back: day two

    18.5 km 546 m D+ 2 h 37 70 g carbs/h

    • RPE 3–4: fully conversational. On yesterday's legs — that is the point. Fuel exactly as on race day.
    • Gut training: aim for 70 g of carbohydrate per hour, starting in the first 30 min.

Week 15

Specific Easier week76.5 km · 1,422 m · 9 h 49

Race-specific · cutback week

  1. Mon Easy

    Easy run

    10 km 120 m D+ 1 h 27

    • RPE 3–4: fully conversational.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  2. Tue Quality

    Light week: climbing at race effort 4 × 8 min, two reps fewer

    11 km 66 m D+ 1 h 05

    • Warm up 15 min easy, cool down 10 min easy.
    • 4 × 8 min uphill at race effort — run what is runnable, hike the rest. Jog or walk down easy.
    • Cutback week: drop two reps and keep the effort honest.
  3. Wed Easy

    Easy run

    10 km 120 m D+ 1 h 07

    • RPE 3–4: fully conversational.
  4. Thu Hills

    Light week: power-hike practice 4 × 6 min, a third less

    10 km 360 m D+ 1 h 31

    • 4 × 6 min of fast hiking on the steepest grade you can find, hands on knees or poles. Jog down easy.
    • Cutback week: do two-thirds of it.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, shortened

    27.5 km 660 m D+ 3 h 45 75 g carbs/h

    • RPE 3–4: fully conversational.
    • Cutback week: a shorter long run so the work of the last weeks can land.
    • Gut training: aim for 75 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run

    8 km 96 m D+ 54 min

    • RPE 3–4: fully conversational.

Week 16

Specific 102 km · 2,503 m · 13 h 44

Race-specific · back-to-back weekend

  1. Mon Easy

    Easy run

    12.5 km 188 m D+ 1 h 46

    • RPE 3–4: fully conversational.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  2. Tue Quality

    Rolling tempo 38 min

    14.5 km 109 m D+ 1 h 27

    • Warm up 15 min easy, cool down 10 min easy.
    • 38 min on rolling terrain at RPE 5–6: steady, short sentences only. Push the climbs, flow the descents.
  3. Wed Easy

    Easy run

    12.5 km 188 m D+ 1 h 26

    • RPE 3–4: fully conversational.
  4. Thu Hills

    Descent practice 5 × 4 min downhill

    9.5 km 428 m D+ 1 h 32

    • Warm up 15 min easy, cool down 10 min easy.
    • 5 × 4 min of controlled fast downhill on race-like ground, hike back up. Quads take weeks to adapt — this is that adaptation.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run on race-like terrain

    34.5 km 1,035 m D+ 4 h 55 75 g carbs/h

    • RPE 3–4: fully conversational. Walk the steep climbs from the start, as you will on race day.
    • Gut training: aim for 75 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Back-to-back

    Back-to-back: day two

    18.5 km 555 m D+ 2 h 38 80 g carbs/h

    • RPE 3–4: fully conversational. On yesterday's legs — that is the point. Fuel exactly as on race day.
    • Gut training: aim for 80 g of carbohydrate per hour, starting in the first 30 min.

Week 17

Specific 111 km · 2,728 m · 14 h 56

Race-specific · back-to-back weekend

  1. Mon Easy

    Easy run

    12.5 km 188 m D+ 1 h 46

    • RPE 3–4: fully conversational.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  2. Tue Quality

    Climbing at race effort 5 × 8 min

    16.5 km 124 m D+ 1 h 39

    • Warm up 15 min easy, cool down 10 min easy.
    • 5 × 8 min uphill at race effort — run what is runnable, hike the rest. Jog or walk down easy.
  3. Wed Easy

    Easy run

    12.5 km 188 m D+ 1 h 26

    • RPE 3–4: fully conversational.
  4. Thu Hills

    Power-hike practice 5 × 6 min

    9.5 km 428 m D+ 1 h 32

    • 5 × 6 min of fast hiking on the steepest grade you can find, hands on knees or poles. Jog down easy.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run on race-like terrain — night rehearsal

    34.5 km 1,035 m D+ 4 h 55 80 g carbs/h

    • RPE 3–4: fully conversational. Walk the steep climbs from the start, as you will on race day.
    • Night rehearsal: start late afternoon so the last 90 minutes are in the dark. Race headlamp, spare batteries, and practise eating when you are not hungry.
    • Gut training: aim for 80 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Back-to-back

    Back-to-back: day two

    25.5 km 765 m D+ 3 h 38 85 g carbs/h

    • RPE 3–4: fully conversational. On yesterday's legs — that is the point. Fuel exactly as on race day.
    • Gut training: aim for 85 g of carbohydrate per hour, starting in the first 30 min.

Week 18

Specific 111 km · 2,728 m · 14 h 56

Race-specific · back-to-back weekend

  1. Mon Easy

    Easy run

    12.5 km 188 m D+ 1 h 46

    • RPE 3–4: fully conversational.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  2. Tue Quality

    Rolling tempo 46 min

    16.5 km 124 m D+ 1 h 39

    • Warm up 15 min easy, cool down 10 min easy.
    • 46 min on rolling terrain at RPE 5–6: steady, short sentences only. Push the climbs, flow the descents.
  3. Wed Easy

    Easy run

    12.5 km 188 m D+ 1 h 26

    • RPE 3–4: fully conversational.
  4. Thu Hills

    Descent practice 6 × 4 min downhill

    9.5 km 428 m D+ 1 h 32

    • Warm up 15 min easy, cool down 10 min easy.
    • 6 × 4 min of controlled fast downhill on race-like ground, hike back up. Quads take weeks to adapt — this is that adaptation.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run on race-like terrain — night rehearsal

    34.5 km 1,035 m D+ 4 h 55 85 g carbs/h

    • RPE 3–4: fully conversational. Walk the steep climbs from the start, as you will on race day.
    • Night rehearsal: start late afternoon so the last 90 minutes are in the dark. Race headlamp, spare batteries, and practise eating when you are not hungry.
    • Gut training: aim for 85 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Back-to-back

    Back-to-back: day two

    25.5 km 765 m D+ 3 h 38 90 g carbs/h

    • RPE 3–4: fully conversational. On yesterday's legs — that is the point. Fuel exactly as on race day.
    • Gut training: aim for 90 g of carbohydrate per hour, starting in the first 30 min.

Week 19

Taper 77.5 km · 921 m · 8 h 47

Taper

  1. Mon Easy

    Easy run with 6 strides

    12.5 km 131 m D+ 1 h 23

    • RPE 3–4: fully conversational.
    • Finish with 6 × 20 s relaxed fast strides, full recovery between.
  2. Tue Quality

    Sharpening 6 × 2 min

    13.5 km 71 m D+ 1 h 19

    • Warm up 15 min easy, cool down 10 min easy.
    • 6 × 2 min at RPE 7, 2 min easy between. Short and sharp — you should finish wanting more.
  3. Wed Easy

    Easy run

    12.5 km 131 m D+ 1 h 23

    • RPE 3–4: fully conversational.
  4. Thu Easy

    Easy run

    12 km 126 m D+ 1 h 20

    • RPE 3–4: fully conversational.
  5. Fri Rest

    Rest

  6. Sat Long

    Last long run, shorter

    17 km 357 m D+ 2 h 16 90 g carbs/h

    • RPE 3–4: fully conversational.
    • Nothing to prove now — easy all the way.
    • Gut training: aim for 90 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run

    10 km 105 m D+ 1 h 06

    • RPE 3–4: fully conversational.

Week 20

Race week 15 km · 0 m · 1 h 30

Race week

  1. Mon Rest

    Rest

  2. Tue Quality

    Race-effort tune-up 3 × 5 min

    6.5 km 39 min

    • Warm up 15 min, then 3 × 5 min at race effort with 3 min easy. The legs should feel springy, not tired.
  3. Wed Easy

    Easy run with 6 strides

    5.5 km 33 min

    • RPE 3–4: fully conversational.
    • Finish with 6 × 20 s relaxed fast strides, full recovery between.
  4. Thu Rest

    Rest

  5. Fri Shakeout

    Shakeout 20 min

    3 km 18 min

    • Very easy, with 4 × 15 s strides. Check your kit and drop bags today.
  6. Sat Race

    Race day: your 100K

    100 km 2,500 m D+ 16 h 30 90 g carbs/h

    • Start slower than feels right — the first hour should feel easy.
    • Eat and drink from the first 30 minutes, on a timer, not on hunger.

Race day

Planning estimate
16 h 30
Aid-station time
32 min
DistanceEstimated elapsed
25 km 3 h 42
50 km 7 h 48
75 km 12 h 06
100 km 16 h 30
  • Budget about 4 min per aid station (8 stops assumed): 32 min in total. Know what you need before you arrive.
  • Split times include aid-station stops and slow gradually, as every ultra does.
  • Expect about 4.5 h of darkness: headlamp on before you need it.

The planning estimate sizes your training and fuelling; it is not a prediction.

Fuelling

Carbohydrate
90 g/h
Fluid
400–750 ml/h
Sodium
300–600 mg/h

Long runs ramp from 30 g to 90 g of carbohydrate per hour, so your gut has rehearsed race-day intake before race day.

  • Start eating in the first 30 minutes and keep a steady intake every 20–30 minutes.
  • Race day is not the day to try anything new: every gel, drink and food should have been tested in a long run.
  • After 8–10 hours, real food (potatoes, soup, rice) often sits better than gels. Practise it on your longest runs.