← 100 mi plans

100 mi training plan for experienced ultrarunners

24 weeks 100 mi Experienced

This plan is for runners who race ultras regularly and want a sharper race, not just a finish, and who currently run about 75 km a week over 6 days, with a longest recent run near 32 km.

It runs 24 weeks: 7 weeks of aerobic base, 8 of threshold and climbing work, 6 race-specific weeks and a 20-day taper. Weekly training time builds from 9 h 09 to 17 h 10 at its peak in week 20. 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 25 (27.5 km) to 5 h 59 (42 km) in week 17, and 5 back-to-back weekends teach you to keep moving on tired legs. Climbing builds to about 3200 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. 3 long runs finish after dark: at this level a 100 mi usually takes you past sunset, and a headlamp is not something to learn on race night.

If your race is less than 12 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 100 mi levels: first ultra · finished an ultra

Weeks
24
Peak week
17 h 10 (127.5 km)
Longest run
5 h 59 (42 km)
Peak climbing
3,177 m
Taper
20 days

Weekly Volume Progression

75
W1
82
W2
61
W3
82
W4
90
W5
67
W6
90
W7
98
W8
105
W9
79
W10
105
W11
110
W12
109
W13
82
W14
107
W15
115
W16
125
W17
94
W18
125
W19
128
W20
128
W21
101
W22
77
W23
15
W24

Week 1

Base 75 km · 584 m · 9 h 09

Aerobic base

  1. Mon Easy

    Easy run with 6 strides

    10 km 60 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.
  2. Tue Quality

    Fartlek 6 × 1 min

    10.5 km 32 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

    9.5 km 57 m D+ 1 h 20

    • 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

    Easy run with 6 × 20 s hill strides

    9.5 km 57 m D+ 1 h 09

    • 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

    27.5 km 330 m D+ 3 h 25 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

    8 km 48 m D+ 51 min

    • RPE 3–4: fully conversational.

Week 2

Base 81.5 km · 698 m · 9 h 56

Aerobic base

  1. Mon Easy

    Easy run

    10.5 km 70 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

    Progression run, last 10 min steady

    12 km 40 m D+ 1 h 09

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

    Easy run

    10.5 km 70 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.
  4. Thu Hills

    Easy run with 7 × 20 s hill strides

    10.5 km 70 m D+ 1 h 17

    • 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

    29.5 km 392 m D+ 3 h 42 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

    8.5 km 56 m D+ 54 min

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

Week 3

Base Easier week61 km · 460 m · 7 h 33

Aerobic base · cutback week

  1. Mon Easy

    Easy run

    8 km 47 m D+ 1 h 11

    • 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: fartlek 8 × 1 min, two reps fewer

    8.5 km 25 m D+ 48 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 with 6 strides

    8 km 47 m D+ 1 h 11

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

    8 km 47 m D+ 58 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

    22 km 256 m D+ 2 h 44 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

    6.5 km 38 m D+ 41 min

    • RPE 3–4: fully conversational.

Week 4

Base 81.5 km · 832 m · 10 h 05

Aerobic base

  1. Mon Easy

    Easy run with 6 strides

    10.5 km 83 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.
  2. Tue Quality

    Progression run, last 14 min steady

    12 km 48 m D+ 1 h 09

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

    Easy run

    10.5 km 83 m D+ 1 h 28

    • 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

    Easy run with 9 × 20 s hill strides

    10.5 km 83 m D+ 1 h 18

    • RPE 3–4: fully conversational.
    • Mid-run, 9 × 20 s brisk uphill strides on a moderate grade, walk back down.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, conversational

    29.5 km 468 m D+ 3 h 47 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

    8.5 km 67 m D+ 55 min

    • RPE 3–4: fully conversational.

Week 5

Base 89.5 km · 1,138 m · 10 h 54

Aerobic base

  1. Mon Easy

    Easy run

    11.5 km 99 m D+ 1 h 15

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

    Fartlek 5 × 2 min

    13 km 56 m D+ 1 h 15

    • 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

    11.5 km 99 m D+ 1 h 35

    • 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 8 × 45 s

    11.5 km 246 m D+ 1 h 34

    • 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

    32.5 km 557 m D+ 4 h 13 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

    9.5 km 81 m D+ 1 h 02

    • RPE 3–4: fully conversational.

Week 6

Base Easier week67 km · 734 m · 8 h 28

Aerobic base · cutback week

  1. Mon Easy

    Easy run with 6 strides

    9 km 66 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.
  2. Tue Quality

    Light week: progression run, last 18 min steady, a third shorter

    9.5 km 35 m D+ 55 min

    • Start easy and finish the last 18 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

    8.5 km 63 m D+ 1 h 15

    • 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: short hill reps 9 × 45 s, a third less

    8.5 km 157 m D+ 1 h 08

    • 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.
    • Cutback week: do two-thirds of it.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, shortened

    24.5 km 361 m D+ 3 h 07 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

    7 km 52 m D+ 45 min

    • RPE 3–4: fully conversational.

Week 7

Base 89.5 km · 1,308 m · 11 h 26

Aerobic base

  1. Mon Easy

    Easy run

    11.5 km 113 m D+ 1 h 36

    • 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 × 2 min

    13 km 64 m D+ 1 h 16

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

    11.5 km 113 m D+ 1 h 36

    • 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

    11.5 km 283 m D+ 1 h 37

    • 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

    32.5 km 641 m D+ 4 h 18 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 94 m D+ 1 h 03

    • RPE 3–4: fully conversational.

Week 8

Build 98 km · 1,536 m · 12 h 11

Build: threshold and climbing

  1. Mon Easy

    Easy run with 6 strides

    13 km 137 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.
  2. Tue Quality

    Threshold 3 × 8 min

    14 km 74 m D+ 1 h 22

    • 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.
  3. Wed Easy

    Easy run

    13 km 137 m D+ 1 h 26

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

    Sustained climbs 4 × 3 min

    11.5 km 322 m D+ 1 h 39

    • Warm up 15 min easy, cool down 10 min easy.
    • 4 × 3 min climbing at RPE 6–7, easy back down.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run on race-like terrain

    36 km 756 m D+ 4 h 48 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

    10.5 km 110 m D+ 1 h 10

    • RPE 3–4: fully conversational.

Week 9

Build 105 km · 1,720 m · 13 h 05

Build: threshold and climbing

  1. Mon Easy

    Easy run with 6 strides

    14 km 155 m D+ 1 h 53

    • 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

    Threshold 3 × 10 min

    15.5 km 86 m D+ 1 h 31

    • 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

    14 km 155 m D+ 1 h 33

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

    Sustained climbs 4 × 4 min

    11.5 km 339 m D+ 1 h 40

    • 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

    39 km 863 m D+ 5 h 15 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

    11 km 122 m D+ 1 h 13

    • RPE 3–4: fully conversational.

Week 10

Build Easier week78.5 km · 1,098 m · 9 h 42

Build: threshold and climbing · cutback week

  1. Mon Easy

    Easy run

    10.5 km 98 m D+ 1 h 29

    • 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 × 12 min, two reps fewer

    11.5 km 53 m D+ 1 h 07

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

    Easy run

    10 km 93 m D+ 1 h 06

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

    Light week: sustained climbs 5 × 5 min, a third less

    10 km 250 m D+ 1 h 24

    • Warm up 15 min easy, cool down 10 min easy.
    • 5 × 5 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

    28.5 km 530 m D+ 3 h 44 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 with 6 strides

    8 km 74 m D+ 52 min

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

Week 11

Build 105 km · 1,885 m · 13 h 14

Build: threshold and climbing

  1. Mon Easy

    Easy run

    14 km 171 m D+ 1 h 54

    • 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

    15.5 km 94 m D+ 1 h 31

    • 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

    14 km 171 m D+ 1 h 34

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

    Sustained climbs 5 × 3 min

    11 km 358 m D+ 1 h 38

    • 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

    39 km 951 m D+ 5 h 20 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 140 m D+ 1 h 17

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

Week 12

Build 109.5 km · 2,018 m · 13 h 50

Build: threshold and climbing

  1. Mon Easy

    Easy run

    14 km 179 m D+ 1 h 55

    • 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 7 × 6 min

    17.5 km 112 m D+ 1 h 43

    • 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.
  3. Wed Easy

    Easy run with 6 strides

    14 km 179 m D+ 1 h 35

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

    Sustained climbs 6 × 4 min

    11 km 374 m D+ 1 h 39

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

    Rest

  6. Sat Long

    Long run on race-like terrain

    39 km 995 m D+ 5 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

    14 km 179 m D+ 1 h 35

    • RPE 3–4: fully conversational.

Week 13

Build 109 km · 2,090 m · 13 h 50

Build: threshold and climbing

  1. Mon Easy

    Easy run

    14 km 186 m D+ 1 h 55

    • 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

    17.5 km 116 m D+ 1 h 44

    • 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

    14 km 186 m D+ 1 h 35

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

    Sustained climbs 6 × 5 min

    11 km 391 m D+ 1 h 40

    • 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

    38.5 km 1,025 m D+ 5 h 21 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

    14 km 186 m D+ 1 h 35

    • RPE 3–4: fully conversational.

Week 14

Build Easier week81.5 km · 1,361 m · 10 h 16

Build: threshold and climbing · cutback week

  1. Mon Easy

    Easy run with 6 strides

    10.5 km 117 m D+ 1 h 30

    • 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

    Light week: threshold 6 × 8 min, two reps fewer

    12 km 67 m D+ 1 h 10

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

    Easy run

    10.5 km 117 m D+ 1 h 10

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

    Light week: sustained climbs 7 × 3 min, a third less

    10.5 km 311 m D+ 1 h 31

    • Warm up 15 min easy, cool down 10 min easy.
    • 7 × 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

    29.5 km 655 m D+ 3 h 58 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

    8.5 km 94 m D+ 57 min

    • RPE 3–4: fully conversational.

Week 15

Build 106.5 km · 2,212 m · 13 h 42

Build: threshold and climbing

  1. Mon Easy

    Easy run

    13.5 km 195 m D+ 1 h 53

    • 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 5 × 10 min

    17.5 km 126 m D+ 1 h 44

    • Warm up 15 min easy, cool down 10 min easy.
    • 5 × 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

    13.5 km 195 m D+ 1 h 33

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

    Sustained climbs 7 × 4 min

    10.5 km 404 m D+ 1 h 37

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

    Rest

  6. Sat Long

    Long run on race-like terrain

    38 km 1,097 m D+ 5 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 with 6 strides

    13.5 km 195 m D+ 1 h 33

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

Week 16

Specific 114.5 km · 2,801 m · 15 h 03

Race-specific · back-to-back weekend

  1. Mon Easy

    Easy run

    13.5 km 201 m D+ 1 h 33

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

    Climbing at race effort 4 × 8 min

    16 km 119 m D+ 1 h 36

    • 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

    13.5 km 201 m D+ 1 h 33

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

    Descent practice 4 × 4 min downhill

    10 km 447 m D+ 1 h 36

    • 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

    41 km 1,222 m D+ 5 h 50 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

    20.5 km 611 m D+ 2 h 55 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 17

Specific 125 km · 3,102 m · 16 h 28

Race-specific · back-to-back weekend

  1. Mon Easy

    Easy run

    13.5 km 203 m D+ 1 h 33

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

    Rolling tempo 30 min

    17.5 km 131 m D+ 1 h 44

    • 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

    13.5 km 203 m D+ 1 h 33

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

    Power-hike practice 4 × 6 min

    10 km 450 m D+ 1 h 36

    • 4 × 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

    42 km 1,260 m D+ 5 h 59 70 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 70 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Back-to-back

    Back-to-back: day two

    28.5 km 855 m D+ 4 h 03 75 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 75 g of carbohydrate per hour, starting in the first 30 min.

Week 18

Specific Easier week93.5 km · 1,704 m · 11 h 51

Race-specific · cutback week

  1. Mon Easy

    Easy run

    12.5 km 150 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.
  2. Tue Quality

    Light week: climbing at race effort 5 × 8 min, two reps fewer

    14 km 84 m D+ 1 h 22

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

    Easy run

    12.5 km 150 m D+ 1 h 24

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

    Light week: descent practice 5 × 4 min downhill, a third less

    11 km 396 m D+ 1 h 40

    • 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.
    • Cutback week: do two-thirds of it.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, shortened

    33.5 km 804 m D+ 4 h 34 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

    10 km 120 m D+ 1 h 07

    • RPE 3–4: fully conversational.

Week 19

Specific 125 km · 3,102 m · 16 h 48

Race-specific · back-to-back weekend

  1. Mon Easy

    Easy run

    13.5 km 203 m D+ 1 h 53

    • 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

    17.5 km 131 m D+ 1 h 44

    • 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

    13.5 km 203 m D+ 1 h 33

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

    Power-hike practice 5 × 6 min

    10 km 450 m D+ 1 h 36

    • 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

    42 km 1,260 m D+ 5 h 59 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

    28.5 km 855 m D+ 4 h 03 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 20

Specific 127.5 km · 3,177 m · 17 h 10

Race-specific · back-to-back weekend

  1. Mon Easy

    Easy run

    13.5 km 203 m D+ 1 h 53

    • 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 × 10 min

    17.5 km 131 m D+ 1 h 44

    • 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

    13.5 km 203 m D+ 1 h 33

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

    Descent practice 6 × 4 min downhill

    10 km 450 m D+ 1 h 36

    • 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

    42 km 1,260 m D+ 5 h 59 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

    31 km 930 m D+ 4 h 25 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 21

Specific 127.5 km · 3,177 m · 17 h 10

Race-specific · back-to-back weekend

  1. Mon Easy

    Easy run

    13.5 km 203 m D+ 1 h 53

    • 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

    17.5 km 131 m D+ 1 h 44

    • 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

    13.5 km 203 m D+ 1 h 33

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

    Power-hike practice 6 × 6 min

    10 km 450 m D+ 1 h 36

    • 6 × 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

    42 km 1,260 m D+ 5 h 59 90 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 90 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Back-to-back

    Back-to-back: day two

    31 km 930 m D+ 4 h 25 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 22

Taper 101 km · 1,250 m · 11 h 33

Taper

  1. Mon Easy

    Easy run

    14 km 147 m D+ 1 h 33

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

    Sharpening 6 × 2 min

    18 km 95 m D+ 1 h 45

    • 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 with 6 strides

    14 km 147 m D+ 1 h 33

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

    Easy run

    14 km 147 m D+ 1 h 33

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

    Rest

  6. Sat Long

    Last long run, shorter

    27 km 567 m D+ 3 h 36 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

    14 km 147 m D+ 1 h 33

    • RPE 3–4: fully conversational.

Week 23

Taper 76.5 km · 930 m · 8 h 43

Taper

  1. Mon Easy

    Easy run with 6 strides

    12 km 126 m D+ 1 h 20

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

    Sharpening 5 × 2 min

    13 km 68 m D+ 1 h 16

    • Warm up 15 min easy, cool down 10 min easy.
    • 5 × 2 min at RPE 7, 2 min easy between. Short and sharp — you should finish wanting more.
  3. Wed Easy

    Easy run

    12 km 126 m D+ 1 h 20

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

    Easy run

    11.5 km 121 m D+ 1 h 16

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

    Rest

  6. Sat Long

    Last long run, shorter

    18.5 km 389 m D+ 2 h 28 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

    9.5 km 100 m D+ 1 h 03

    • RPE 3–4: fully conversational.

Week 24

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 100 mi

    161 km 4,025 m D+ 30 h 18 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
30 h 18
Aid-station time
78 min
DistanceEstimated elapsed
40.3 km 6 h 25
80.5 km 13 h 56
120.8 km 21 h 57
161 km 30 h 18
  • Budget about 6 min per aid station (13 stops assumed): 78 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 12 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.
  • Save caffeine for the night or the final third.