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100K training plan for your first ultra

20 weeks 100K First ultra

This plan is for runners who are stepping up to their first ultra, usually from the marathon or a steady half-marathon habit, and who currently run about 45 km a week over 4 days, with a longest recent run near 20 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 6 h 39 to 9 h 59 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 2 h 56 (20.5 km) to 4 h 55 (30.5 km) in week 14, and 4 back-to-back weekends teach you to keep moving on tired legs. Climbing builds to about 1500 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 60 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: finished an ultra · experienced

Weeks
20
Peak week
9 h 59 (66 km)
Longest run
4 h 55 (30.5 km)
Peak climbing
1,497 m
Taper
13 days

Weekly Volume Progression

45
W1
48
W2
36
W3
48
W4
53
W5
55
W6
41
W7
55
W8
61
W9
62
W10
47
W11
62
W12
63
W13
66
W14
49
W15
65
W16
66
W17
66
W18
46
W19
13
W20

Week 1

Base 45 km · 365 m · 6 h 39

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Progression run, last 10 min steady

    9.5 km 29 m D+ 1 h 03

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

    Rest

  4. Thu Hills

    Easy run with 6 × 20 s hill strides

    8.5 km 51 m D+ 1 h 32

    • RPE 3–4: fully conversational.
    • Mid-run, 6 × 20 s brisk uphill strides on a moderate grade, walk back down.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, conversational

    20.5 km 246 m D+ 2 h 56 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 with 6 strides

    6.5 km 39 m D+ 1 h 08

    • 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 2

Base 48 km · 436 m · 7 h 04

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Fartlek 6 × 1 min

    10 km 34 m D+ 1 h 06

    • 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 Rest

    Rest

  4. Thu Hills

    Easy run with 7 × 20 s hill strides

    9 km 61 m D+ 1 h 36

    • RPE 3–4: fully conversational.
    • Mid-run, 7 × 20 s brisk uphill strides on a moderate grade, walk back down.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, conversational

    21.5 km 290 m D+ 3 h 06 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 with 6 strides

    7.5 km 51 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 3

Base Easier week36 km · 293 m · 5 h 27

Aerobic base · cutback week

  1. Mon Rest

    Rest

  2. Tue Quality

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

    7.5 km 23 m D+ 50 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 Rest

    Rest

  4. Thu Hills

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

    6.5 km 39 m D+ 1 h 15

    • 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.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, shortened

    16.5 km 198 m D+ 2 h 22 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+ 1 h

    • 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 48 km · 644 m · 7 h 17

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Fartlek 8 × 1 min

    10 km 41 m D+ 1 h 07

    • 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 Rest

    Rest

  4. Thu Hills

    Short hill reps 8 × 45 s

    9 km 186 m D+ 1 h 44

    • 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.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, conversational

    21.5 km 355 m D+ 3 h 10 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 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 5

Base 52.5 km · 768 m · 7 h 59

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Progression run, last 18 min steady

    11 km 50 m D+ 1 h 14

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

    Rest

  4. Thu Hills

    Short hill reps 9 × 45 s

    9.5 km 214 m D+ 1 h 50

    • 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.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, conversational

    24 km 432 m D+ 3 h 35 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

    8 km 72 m D+ 1 h 20

    • 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 55 km · 856 m · 8 h 21

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Fartlek 5 × 2 min

    12 km 58 m D+ 1 h 21

    • 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 Rest

    Rest

  4. Thu Hills

    Short hill reps 10 × 45 s

    9.5 km 232 m D+ 1 h 51

    • 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.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, conversational

    24.5 km 478 m D+ 3 h 41 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

    9 km 88 m D+ 1 h 28

    • 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 7

Build Easier week41 km · 597 m · 6 h 03

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+ 57 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 Rest

    Rest

  4. Thu Hills

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

    8 km 200 m D+ 1 h 17

    • 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

    18.5 km 311 m D+ 2 h 44 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 with 6 strides

    6 km 50 m D+ 1 h 05

    • 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 8

Build 55 km · 1,009 m · 8 h 12

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 3 × 10 min

    11.5 km 64 m D+ 1 h 18

    • 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 Rest

    Rest

  4. Thu Hills

    Sustained climbs 4 × 4 min

    9.5 km 282 m D+ 1 h 34

    • 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

    25.5 km 568 m D+ 3 h 55 40 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 40 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 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.

Week 9

Build 60.5 km · 1,147 m · 8 h 59

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 3 × 12 min

    13.5 km 80 m D+ 1 h 32

    • 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 Rest

    Rest

  4. Thu Hills

    Sustained climbs 5 × 5 min

    9 km 283 m D+ 1 h 30

    • 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

    28.5 km 672 m D+ 4 h 24 40 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 40 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run with 6 strides

    9.5 km 112 m D+ 1 h 33

    • 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 10

Build 62 km · 1,223 m · 9 h 14

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 2 × 15 min

    14 km 87 m D+ 1 h 35

    • 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 Rest

    Rest

  4. Thu Hills

    Sustained climbs 5 × 3 min

    9 km 298 m D+ 1 h 31

    • 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

    28.5 km 708 m D+ 4 h 27 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 41

    • 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 11

Build Easier week46.5 km · 813 m · 6 h 56

Build: threshold and climbing · cutback week

  1. Mon Rest

    Rest

  2. Tue Quality

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

    9.5 km 50 m D+ 1 h 04

    • Warm up 15 min easy, cool down 10 min easy.
    • 6 × 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 Rest

    Rest

  4. Thu Hills

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

    9 km 251 m D+ 1 h 28

    • 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

    21 km 439 m D+ 3 h 11 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 73 m D+ 1 h 13

    • 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 12

Build 62 km · 1,340 m · 9 h 20

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 2 × 20 min

    14.5 km 99 m D+ 1 h 39

    • 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 Rest

    Rest

  4. Thu Hills

    Sustained climbs 6 × 5 min

    9 km 329 m D+ 1 h 33

    • 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

    28 km 768 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 with 6 strides

    10.5 km 144 m D+ 1 h 42

    • 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 13

Build 62.5 km · 1,411 m · 9 h 28

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 5 × 8 min

    14.5 km 104 m D+ 1 h 40

    • Warm up 15 min easy, cool down 10 min easy.
    • 5 × 8 min at RPE 7: comfortably hard — an effort you could hold for about an hour. 2 min easy jog between.
  3. Wed Rest

    Rest

  4. Thu Hills

    Sustained climbs 7 × 3 min

    9 km 345 m D+ 1 h 34

    • 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

    28 km 804 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

    11 km 158 m D+ 1 h 46

    • 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 14

Specific 65.5 km · 1,482 m · 9 h 55

Race-specific · back-to-back weekend

  1. Mon Rest

    Rest

  2. Tue Quality

    Rolling tempo 30 min

    14.5 km 109 m D+ 1 h 40

    • 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 Rest

    Rest

  4. Thu Easy

    Easy run

    10.5 km 158 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.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run on race-like terrain

    30.5 km 915 m D+ 4 h 55 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 Back-to-back

    Back-to-back: day two

    10 km 300 m D+ 1 h 37 50 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 50 g of carbohydrate per hour, starting in the first 30 min.

Week 15

Specific Easier week49 km · 1,014 m · 7 h 27

Race-specific · cutback week

  1. Mon Rest

    Rest

  2. Tue Quality

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

    10 km 60 m D+ 1 h 08

    • 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 Rest

    Rest

  4. Thu Hills

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

    9 km 324 m D+ 1 h 32

    • 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

    22.5 km 540 m D+ 3 h 29 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

    7.5 km 90 m D+ 1 h 18

    • 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 16

Specific 65 km · 1,467 m · 9 h 50

Race-specific · back-to-back weekend

  1. Mon Rest

    Rest

  2. Tue Quality

    Rolling tempo 38 min

    14.5 km 109 m D+ 1 h 40

    • 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 Rest

    Rest

  4. Thu Easy

    Easy run

    10.5 km 158 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.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run on race-like terrain

    30.5 km 915 m D+ 4 h 55 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

    9.5 km 285 m D+ 1 h 32 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 17

Specific 66 km · 1,497 m · 9 h 59

Race-specific · back-to-back weekend

  1. Mon Rest

    Rest

  2. Tue Quality

    Climbing at race effort 5 × 8 min

    14.5 km 109 m D+ 1 h 40

    • 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 Rest

    Rest

  4. Thu Easy

    Easy run

    10.5 km 158 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.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run on race-like terrain — night rehearsal

    30.5 km 915 m D+ 4 h 55 55 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 55 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Back-to-back

    Back-to-back: day two

    10.5 km 315 m D+ 1 h 41 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 18

Specific 66 km · 1,497 m · 9 h 59

Race-specific · back-to-back weekend

  1. Mon Rest

    Rest

  2. Tue Quality

    Rolling tempo 46 min

    14.5 km 109 m D+ 1 h 40

    • 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 Rest

    Rest

  4. Thu Easy

    Easy run

    10.5 km 158 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.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run on race-like terrain — night rehearsal

    30.5 km 915 m D+ 4 h 55 60 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 60 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Back-to-back

    Back-to-back: day two

    10.5 km 315 m D+ 1 h 41 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 19

Taper 46 km · 577 m · 6 h 03

Taper

  1. Mon Rest

    Rest

  2. Tue Quality

    Sharpening 6 × 2 min

    12 km 63 m D+ 1 h 21

    • 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 Rest

    Rest

  4. Thu Easy

    Easy run with 6 strides

    10.5 km 110 m D+ 1 h 20

    • 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

    15 km 315 m D+ 2 h 17 60 g carbs/h

    • RPE 3–4: fully conversational.
    • Nothing to prove now — easy all the way.
    • Gut training: aim for 60 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run

    8.5 km 89 m D+ 1 h 05

    • RPE 3–4: fully conversational.

Week 20

Race week 13 km · 0 m · 1 h 32

Race week

  1. Mon Rest

    Rest

  2. Tue Quality

    Race-effort tune-up 3 × 5 min

    5.5 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 km 35 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

    2.5 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+ 21 h 42 60 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
21 h 42
Aid-station time
40 min
DistanceEstimated elapsed
25 km 4 h 51
50 km 10 h 16
75 km 15 h 54
100 km 21 h 42
  • Budget about 5 min per aid station (8 stops assumed): 40 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 9.7 h of darkness: headlamp on before you need it.

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

Fuelling

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

Long runs ramp from 30 g to 60 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.