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100K training plan for runners with an ultra behind them

20 weeks 100K Finished an ultra

This plan is for runners who have finished at least one ultra and want to arrive at the next one fitter and less broken, and who currently run about 55 km a week over 5 days, with a longest recent run near 26 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 7 h 26 to 12 h 35 at its peak in week 18. 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 2 h 57 (22 km) to 4 h 56 (32.5 km) in week 17, and 4 back-to-back weekends teach you to keep moving on tired legs. Climbing builds to about 2000 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 70 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 · experienced

Weeks
20
Peak week
12 h 35 (89.5 km)
Longest run
4 h 56 (32.5 km)
Peak climbing
2,004 m
Taper
13 days

Weekly Volume Progression

55
W1
59
W2
44
W3
59
W4
65
W5
68
W6
51
W7
68
W8
75
W9
77
W10
58
W11
77
W12
77
W13
84
W14
63
W15
84
W16
89
W17
90
W18
63
W19
14
W20

Week 1

Base 55 km · 434 m · 7 h 26

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Fartlek 6 × 1 min

    9.5 km 29 m D+ 59 min

    • 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

    8.5 km 51 m D+ 1 h 18

    • 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

    8.5 km 51 m D+ 1 h 07

    • 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

    22 km 264 m D+ 2 h 57 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

    6.5 km 39 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.

Week 2

Base 59 km · 524 m · 7 h 58

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Progression run, last 10 min steady

    10 km 34 m D+ 1 h 02

    • 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 61 m D+ 1 h 22

    • 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 km 61 m D+ 1 h 11

    • 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

    23.5 km 317 m D+ 3 h 11 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 51 m D+ 1 h 12

    • 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.

Week 3

Base Easier week44 km · 347 m · 6 h 03

Aerobic base · cutback week

  1. Mon Rest

    Rest

  2. Tue Quality

    Light week: fartlek 8 × 1 min, two reps fewer

    7.5 km 23 m D+ 46 min

    • 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.
    • Cutback week: drop two reps and keep the effort honest.
  3. Wed Easy

    Easy run

    7 km 42 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.
  4. Thu Hills

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

    6.5 km 39 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

    17.5 km 210 m D+ 2 h 20 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

    5.5 km 33 m D+ 58 min

    • 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.

Week 4

Base 59 km · 751 m · 8 h 11

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Progression run, last 14 min steady

    10 km 41 m D+ 1 h 02

    • Start easy and finish the last 14 min at RPE 5–6: steady, short sentences only.
  3. Wed Easy

    Easy run

    9 km 74 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.
  4. Thu Hills

    Short hill reps 8 × 45 s

    9 km 186 m D+ 1 h 19

    • 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

    23.5 km 388 m D+ 3 h 15 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 with 6 strides

    7.5 km 62 m D+ 1 h 12

    • 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.

Week 5

Base 64.5 km · 896 m · 8 h 58

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Fartlek 5 × 2 min

    11 km 50 m D+ 1 h 09

    • 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

    10 km 90 m D+ 1 h 30

    • 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

    10 km 225 m D+ 1 h 29

    • 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

    25.5 km 459 m D+ 3 h 34 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

    8 km 72 m D+ 1 h 16

    • 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.

Week 6

Base 68 km · 1,004 m · 9 h 27

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Progression run, last 18 min steady

    12 km 58 m D+ 1 h 15

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

    Easy run with 6 strides

    11 km 107 m D+ 1 h 38

    • 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

    10 km 244 m D+ 1 h 30

    • 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

    26 km 507 m D+ 3 h 40 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

    9 km 88 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.

Week 7

Build Easier week51 km · 697 m · 6 h 53

Build: threshold and climbing · cutback week

  1. Mon Rest

    Rest

  2. Tue Quality

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

    8.5 km 36 m D+ 53 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 with 6 strides

    8 km 67 m D+ 1 h 16

    • 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

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

    8 km 200 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

    20.5 km 344 m D+ 2 h 50 40 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 40 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run

    6 km 50 m D+ 42 min

    • RPE 3–4: fully conversational.

Week 8

Build 68 km · 1,174 m · 9 h 18

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 3 × 10 min

    12 km 67 m D+ 1 h 16

    • 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

    10.5 km 117 m D+ 1 h 35

    • 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

    Sustained climbs 4 × 4 min

    9.5 km 282 m D+ 1 h 28

    • 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

    27.5 km 613 m D+ 3 h 58 45 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 45 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run with 6 strides

    8.5 km 95 m D+ 1 h 01

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

Week 9

Build 74.5 km · 1,346 m · 10 h 12

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 3 × 12 min

    13.5 km 80 m D+ 1 h 26

    • 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 with 6 strides

    11.5 km 136 m D+ 1 h 43

    • 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

    Sustained climbs 5 × 5 min

    9.5 km 299 m D+ 1 h 29

    • 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

    30.5 km 719 m D+ 4 h 26 45 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 45 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run

    9.5 km 112 m D+ 1 h 08

    • RPE 3–4: fully conversational.

Week 10

Build 76.5 km · 1,436 m · 10 h 29

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 2 × 15 min

    14.5 km 90 m D+ 1 h 32

    • 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

    11.5 km 143 m D+ 1 h 43

    • 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

    Sustained climbs 5 × 3 min

    9.5 km 315 m D+ 1 h 30

    • 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

    30.5 km 758 m D+ 4 h 28 45 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 45 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run with 6 strides

    10.5 km 130 m D+ 1 h 16

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

Week 11

Build Easier week57.5 km · 949 m · 7 h 54

Build: threshold and climbing · cutback week

  1. Mon Rest

    Rest

  2. Tue Quality

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

    9.5 km 50 m D+ 1 h

    • 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 km 94 m D+ 1 h 24

    • 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

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

    9 km 251 m D+ 1 h 23

    • 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

    23 km 481 m D+ 3 h 17 50 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 50 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run

    7 km 73 m D+ 50 min

    • RPE 3–4: fully conversational.

Week 12

Build 76.5 km · 1,564 m · 10 h 36

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 2 × 20 min

    15 km 103 m D+ 1 h 36

    • 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

    11.5 km 158 m D+ 1 h 44

    • 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

    Sustained climbs 6 × 5 min

    9 km 329 m D+ 1 h 27

    • 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

    30 km 823 m D+ 4 h 28 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 with 6 strides

    11 km 151 m D+ 1 h 21

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

Week 13

Build 76.5 km · 1,630 m · 10 h 40

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 6 × 8 min

    15 km 108 m D+ 1 h 36

    • 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

    11.5 km 165 m D+ 1 h 45

    • 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

    Sustained climbs 7 × 3 min

    9 km 345 m D+ 1 h 28

    • 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

    29.5 km 847 m D+ 4 h 26 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

    11.5 km 165 m D+ 1 h 25

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

Week 14

Specific 84 km · 1,884 m · 11 h 31

Race-specific · back-to-back weekend

  1. Mon Rest

    Rest

  2. Tue Quality

    Climbing at race effort 4 × 8 min

    13 km 98 m D+ 1 h 24

    • 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.
  3. Wed Easy

    Easy run

    11.5 km 173 m D+ 1 h 25

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

    Easy run

    11.5 km 173 m D+ 1 h 25

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

    Rest

  6. Sat Long

    Long run on race-like terrain

    31.5 km 945 m D+ 4 h 47 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 Back-to-back

    Back-to-back: day two

    16.5 km 495 m D+ 2 h 30 55 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 55 g of carbohydrate per hour, starting in the first 30 min.

Week 15

Specific Easier week63 km · 1,206 m · 8 h 46

Race-specific · cutback week

  1. Mon Rest

    Rest

  2. Tue Quality

    Light week: rolling tempo 30 min, a third shorter

    11 km 66 m D+ 1 h 10

    • 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.
    • Cutback week: cut the hard part by a third and keep the effort honest.
  3. Wed Easy

    Easy run

    10 km 120 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

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

    9 km 324 m D+ 1 h 27

    • 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

    25 km 600 m D+ 3 h 39 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 96 m D+ 58 min

    • RPE 3–4: fully conversational.

Week 16

Specific 84 km · 1,884 m · 11 h 51

Race-specific · back-to-back weekend

  1. Mon Rest

    Rest

  2. Tue Quality

    Climbing at race effort 5 × 8 min

    13 km 98 m D+ 1 h 24

    • 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

    11.5 km 173 m D+ 1 h 45

    • 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 Easy

    Easy run

    11.5 km 173 m D+ 1 h 25

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

    Rest

  6. Sat Long

    Long run on race-like terrain

    31.5 km 945 m D+ 4 h 47 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 Back-to-back

    Back-to-back: day two

    16.5 km 495 m D+ 2 h 30 60 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 60 g of carbohydrate per hour, starting in the first 30 min.

Week 17

Specific 88.5 km · 1,974 m · 12 h 26

Race-specific · back-to-back weekend

  1. Mon Rest

    Rest

  2. Tue Quality

    Rolling tempo 38 min

    15 km 113 m D+ 1 h 36

    • 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

    11.5 km 173 m D+ 1 h 45

    • 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 Easy

    Easy run

    11.5 km 173 m D+ 1 h 25

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

    Rest

  6. Sat Long

    Long run on race-like terrain — night rehearsal

    32.5 km 975 m D+ 4 h 56 65 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 65 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Back-to-back

    Back-to-back: day two

    18 km 540 m D+ 2 h 44 65 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 65 g of carbohydrate per hour, starting in the first 30 min.

Week 18

Specific 89.5 km · 2,004 m · 12 h 35

Race-specific · back-to-back weekend

  1. Mon Rest

    Rest

  2. Tue Quality

    Climbing at race effort 5 × 10 min

    15 km 113 m D+ 1 h 36

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

    Easy run

    11.5 km 173 m D+ 1 h 45

    • 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 Easy

    Easy run

    11.5 km 173 m D+ 1 h 25

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

    Rest

  6. Sat Long

    Long run on race-like terrain — night rehearsal

    32.5 km 975 m D+ 4 h 56 70 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 70 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Back-to-back

    Back-to-back: day two

    19 km 570 m D+ 2 h 53 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 19

Taper 62.5 km · 754 m · 7 h 37

Taper

  1. Mon Rest

    Rest

  2. Tue Quality

    Sharpening 6 × 2 min

    13.5 km 71 m D+ 1 h 25

    • 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

    11.5 km 121 m D+ 1 h 22

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

    Easy run with 6 strides

    11.5 km 121 m D+ 1 h 22

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

    Rest

  6. Sat Long

    Last long run, shorter

    16 km 336 m D+ 2 h 17 70 g carbs/h

    • RPE 3–4: fully conversational.
    • Nothing to prove now — easy all the way.
    • Gut training: aim for 70 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run

    10 km 105 m D+ 1 h 11

    • RPE 3–4: fully conversational.

Week 20

Race week 14 km · 0 m · 1 h 32

Race week

  1. Mon Rest

    Rest

  2. Tue Quality

    Race-effort tune-up 3 × 5 min

    6 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 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 20 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+ 19 h 36 70 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
19 h 36
Aid-station time
32 min
DistanceEstimated elapsed
25 km 4 h 23
50 km 9 h 16
75 km 14 h 22
100 km 19 h 36
  • 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 7.6 h of darkness: headlamp on before you need it.

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

Fuelling

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

Long runs ramp from 30 g to 70 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.
  • Save caffeine for the night or the final third.