← 100 mi plans

100 mi training plan for runners with an ultra behind them

24 weeks 100 mi 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 60 km a week over 5 days, with a longest recent run near 28 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 8 h 02 to 14 h 24 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 13 (24 km) to 5 h 55 (39 km) in week 17, and 5 back-to-back weekends teach you to keep moving on tired legs. Climbing builds to about 2350 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. 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 · experienced

Weeks
24
Peak week
14 h 24 (102 km)
Longest run
5 h 55 (39 km)
Peak climbing
2,326 m
Taper
20 days

Weekly Volume Progression

60
W1
65
W2
49
W3
65
W4
71
W5
53
W6
71
W7
78
W8
82
W9
61
W10
82
W11
88
W12
88
W13
66
W14
87
W15
95
W16
101
W17
76
W18
100
W19
102
W20
102
W21
81
W22
61
W23
14
W24

Week 1

Base 60 km · 474 m · 8 h 02

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Progression run, last 10 min steady

    10 km 30 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

    9.5 km 57 m D+ 1 h 25

    • 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 km 54 m D+ 1 h 11

    • 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

    24 km 288 m D+ 3 h 13 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 45 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.

Week 2

Base 64.5 km · 561 m · 8 h 38

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Fartlek 6 × 1 min

    11 km 37 m D+ 1 h 08

    • 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

    10 km 66 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.
  4. Thu Hills

    Easy run with 7 × 20 s hill strides

    10 km 66 m D+ 1 h 19

    • 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

    25.5 km 339 m D+ 3 h 27 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 km 53 m D+ 1 h 15

    • 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 week48.5 km · 373 m · 6 h 36

Aerobic base · cutback week

  1. Mon Rest

    Rest

  2. Tue Quality

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

    8 km 23 m D+ 49 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

    7.5 km 44 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.
  4. Thu Hills

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

    7.5 km 44 m D+ 59 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

    19.5 km 227 m D+ 2 h 36 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 35 m D+ 1 h 01

    • 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 64.5 km · 669 m · 8 h 44

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Fartlek 8 × 1 min

    11 km 44 m D+ 1 h 08

    • 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 with 6 strides

    10 km 79 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.
  4. Thu Hills

    Easy run with 9 × 20 s hill strides

    10 km 79 m D+ 1 h 20

    • 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

    25.5 km 404 m D+ 3 h 30 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 63 m D+ 1 h 16

    • 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 5

Base 70.5 km · 934 m · 9 h 22

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Progression run, last 18 min steady

    12 km 51 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 94 m D+ 1 h 17

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

    Short hill reps 8 × 45 s

    11 km 236 m D+ 1 h 37

    • 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

    28 km 480 m D+ 3 h 53 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 73 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.

Week 6

Base Easier week53 km · 604 m · 7 h 22

Aerobic base · cutback week

  1. Mon Rest

    Rest

  2. Tue Quality

    Light week: fartlek 5 × 2 min, two reps fewer

    9 km 33 m D+ 56 min

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

    Easy run with 6 strides

    8 km 59 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: short hill reps 9 × 45 s, a third less

    8 km 147 m D+ 1 h 09

    • 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

    21.5 km 317 m D+ 2 h 56 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

    6.5 km 48 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 7

Base 70.5 km · 1,074 m · 9 h 50

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Progression run, last 22 min steady

    12 km 59 m D+ 1 h 15

    • Start easy and finish the last 22 min at RPE 5–6: steady, short sentences only.
  3. Wed Easy

    Easy run with 6 strides

    11 km 108 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

    11 km 271 m D+ 1 h 39

    • 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 552 m D+ 3 h 58 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

    8.5 km 84 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.

Week 8

Build 77.5 km · 1,252 m · 10 h 27

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 3 × 8 min

    13.5 km 71 m D+ 1 h 25

    • 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

    12.5 km 131 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.
  4. Thu Hills

    Sustained climbs 4 × 3 min

    10.5 km 294 m D+ 1 h 37

    • 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

    31 km 651 m D+ 4 h 25 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

    10 km 105 m D+ 1 h 11

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

Week 9

Build 81.5 km · 1,393 m · 11 h 03

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 3 × 10 min

    14 km 77 m D+ 1 h 28

    • 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

    12.5 km 138 m D+ 1 h 50

    • 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 4 × 4 min

    10.5 km 310 m D+ 1 h 37

    • 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

    34 km 752 m D+ 4 h 53 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 116 m D+ 1 h 15

    • RPE 3–4: fully conversational.

Week 10

Build Easier week61 km · 898 m · 8 h 15

Build: threshold and climbing · cutback week

  1. Mon Rest

    Rest

  2. Tue Quality

    Light week: threshold 3 × 12 min, two reps fewer

    10 km 46 m D+ 1 h 03

    • 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

    9.5 km 88 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

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

    9.5 km 238 m D+ 1 h 26

    • 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

    24.5 km 456 m D+ 3 h 26 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

    7.5 km 70 m D+ 53 min

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

Week 11

Build 81.5 km · 1,535 m · 11 h 12

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 2 × 15 min

    14 km 85 m D+ 1 h 29

    • 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 with 6 strides

    12.5 km 152 m D+ 1 h 50

    • 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 × 3 min

    10.5 km 341 m D+ 1 h 39

    • 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

    34 km 829 m D+ 4 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

    10.5 km 128 m D+ 1 h 16

    • RPE 3–4: fully conversational.

Week 12

Build 88 km · 1,694 m · 12 h 05

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 7 × 6 min

    16.5 km 105 m D+ 1 h 45

    • 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

    12.5 km 159 m D+ 1 h 51

    • 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 × 4 min

    10 km 340 m D+ 1 h 36

    • 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

    36.5 km 931 m D+ 5 h 22 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

    12.5 km 159 m D+ 1 h 31

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

Week 13

Build 87.5 km · 1,756 m · 12 h 03

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 2 × 20 min

    16.5 km 110 m D+ 1 h 45

    • 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

    12.5 km 166 m D+ 1 h 51

    • 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

    10 km 355 m D+ 1 h 36

    • 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

    36 km 959 m D+ 5 h 20 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

    12.5 km 166 m D+ 1 h 31

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

Week 14

Build Easier week65.5 km · 1,145 m · 9 h

Build: threshold and climbing · cutback week

  1. Mon Rest

    Rest

  2. Tue Quality

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

    11 km 61 m D+ 1 h 09

    • 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 with 6 strides

    10 km 111 m D+ 1 h 32

    • 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 7 × 3 min, a third less

    10 km 296 m D+ 1 h 33

    • 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

    26.5 km 588 m D+ 3 h 49 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

    8 km 89 m D+ 57 min

    • RPE 3–4: fully conversational.

Week 15

Build 86.5 km · 1,886 m · 12 h 06

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 5 × 10 min

    16 km 116 m D+ 1 h 43

    • 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 with 6 strides

    12.5 km 180 m D+ 1 h 52

    • 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 7 × 4 min

    10 km 385 m D+ 1 h 38

    • 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

    35.5 km 1,025 m D+ 5 h 21 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

    12.5 km 180 m D+ 1 h 32

    • RPE 3–4: fully conversational.

Week 16

Specific 95 km · 2,150 m · 13 h 04

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 33

    • 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 188 m D+ 1 h 33

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

    Easy run

    12.5 km 188 m D+ 1 h 33

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

    Rest

  6. Sat Long

    Long run on race-like terrain

    36.5 km 1,095 m D+ 5 h 32 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

    19 km 570 m D+ 2 h 53 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 100.5 km · 2,281 m · 14 h 11

Race-specific · back-to-back weekend

  1. Mon Rest

    Rest

  2. Tue Quality

    Climbing at race effort 4 × 8 min

    16 km 120 m D+ 1 h 43

    • 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

    12.5 km 188 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.
  4. Thu Easy

    Easy run

    12.5 km 188 m D+ 1 h 33

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

    Rest

  6. Sat Long

    Long run on race-like terrain

    39 km 1,170 m D+ 5 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

    20.5 km 615 m D+ 3 h 07 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 18

Specific Easier week75.5 km · 1,440 m · 10 h 26

Race-specific · cutback week

  1. Mon Rest

    Rest

  2. Tue Quality

    Light week: rolling tempo 38 min, a third shorter

    13 km 78 m D+ 1 h 22

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

    Easy run

    12 km 144 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.
  4. Thu Hills

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

    10 km 360 m D+ 1 h 37

    • 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

    31 km 744 m D+ 4 h 31 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

    9.5 km 114 m D+ 1 h 09

    • RPE 3–4: fully conversational.

Week 19

Specific 100 km · 2,266 m · 14 h 06

Race-specific · back-to-back weekend

  1. Mon Rest

    Rest

  2. Tue Quality

    Climbing at race effort 5 × 8 min

    16 km 120 m D+ 1 h 43

    • 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 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.
  4. Thu Easy

    Easy run

    12.5 km 188 m D+ 1 h 33

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

    Rest

  6. Sat Long

    Long run on race-like terrain — night rehearsal

    39 km 1,170 m D+ 5 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

    20 km 600 m D+ 3 h 02 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 20

Specific 102 km · 2,326 m · 14 h 24

Race-specific · back-to-back weekend

  1. Mon Rest

    Rest

  2. Tue Quality

    Rolling tempo 46 min

    16 km 120 m D+ 1 h 43

    • 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 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.
  4. Thu Easy

    Easy run

    12.5 km 188 m D+ 1 h 33

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

    Rest

  6. Sat Long

    Long run on race-like terrain — night rehearsal

    39 km 1,170 m D+ 5 h 55 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

    22 km 660 m D+ 3 h 20 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 21

Specific 102 km · 2,326 m · 14 h 24

Race-specific · back-to-back weekend

  1. Mon Rest

    Rest

  2. Tue Quality

    Climbing at race effort 5 × 10 min

    16 km 120 m D+ 1 h 43

    • 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

    12.5 km 188 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.
  4. Thu Easy

    Easy run

    12.5 km 188 m D+ 1 h 33

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

    Rest

  6. Sat Long

    Long run on race-like terrain — night rehearsal

    39 km 1,170 m D+ 5 h 55 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

    22 km 660 m D+ 3 h 20 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 22

Taper 80.5 km · 1,023 m · 9 h 57

Taper

  1. Mon Rest

    Rest

  2. Tue Quality

    Sharpening 6 × 2 min

    16.5 km 87 m D+ 1 h 44

    • 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

    13 km 137 m D+ 1 h 33

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

    Easy run with 6 strides

    13 km 137 m D+ 1 h 33

    • 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

    25 km 525 m D+ 3 h 34 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

    13 km 137 m D+ 1 h 33

    • RPE 3–4: fully conversational.

Week 23

Taper 61 km · 761 m · 7 h 29

Taper

  1. Mon Rest

    Rest

  2. Tue Quality

    Sharpening 5 × 2 min

    12.5 km 66 m D+ 1 h 19

    • 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 with 6 strides

    11 km 116 m D+ 1 h 18

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

    Easy run

    11 km 116 m D+ 1 h 18

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

    Rest

  6. Sat Long

    Last long run, shorter

    17.5 km 368 m D+ 2 h 30 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

    9 km 95 m D+ 1 h 04

    • RPE 3–4: fully conversational.

Week 24

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 100 mi

    161 km 4,025 m D+ 35 h 48 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
35 h 48
Aid-station time
78 min
DistanceEstimated elapsed
40.3 km 7 h 35
80.5 km 16 h 28
120.8 km 25 h 56
161 km 35 h 48
  • 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
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.