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100 mi training plan for your first ultra

24 weeks 100 mi 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 50 km a week over 4 days, with a longest recent run near 22 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 7 h 18 to 11 h 44 at its peak in week 17. Distance, time on feet and climbing all build gradually, and every fourth week is an easier one in all three so the work can land.

Long runs grow from 3 h 13 (22.5 km) to 5 h 58 (37 km) in week 16, and 5 back-to-back weekends teach you to keep moving on tired legs. Climbing builds to about 1800 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. 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: finished an ultra · experienced

Weeks
24
Peak week
11 h 44 (77.5 km)
Longest run
5 h 58 (37 km)
Peak climbing
1,785 m
Taper
20 days

Weekly Volume Progression

50
W1
54
W2
40
W3
54
W4
59
W5
44
W6
59
W7
64
W8
66
W9
49
W10
66
W11
71
W12
72
W13
54
W14
72
W15
77
W16
78
W17
58
W18
77
W19
78
W20
78
W21
62
W22
47
W23
13
W24

Week 1

Base 50 km · 404 m · 7 h 18

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Fartlek 6 × 1 min

    10.5 km 32 m D+ 1 h 10

    • 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 6 × 20 s hill strides

    9.5 km 57 m D+ 1 h 40

    • 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

    22.5 km 270 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 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 2

Base 53.5 km · 482 m · 7 h 49

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Progression run, last 10 min steady

    11 km 37 m D+ 1 h 13

    • 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 7 × 20 s hill strides

    10 km 66 m D+ 1 h 45

    • 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

    24.5 km 326 m D+ 3 h 32 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 19

    • 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 week40 km · 314 m · 5 h 57

Aerobic base · cutback week

  1. Mon Rest

    Rest

  2. Tue Quality

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

    8.5 km 25 m D+ 56 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 Rest

    Rest

  4. Thu Hills

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

    7.5 km 44 m D+ 1 h 23

    • 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

    18 km 210 m D+ 2 h 34 30 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 30 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 04

    • 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 53.5 km · 575 m · 7 h 55

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Progression run, last 14 min steady

    11 km 44 m D+ 1 h 13

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

    Rest

  4. Thu Hills

    Easy run with 9 × 20 s hill strides

    10 km 79 m D+ 1 h 46

    • RPE 3–4: fully conversational.
    • Mid-run, 9 × 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

    24.5 km 389 m D+ 3 h 36 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 63 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 5

Base 58.5 km · 818 m · 8 h 27

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Fartlek 5 × 2 min

    12 km 51 m D+ 1 h 20

    • 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 8 × 45 s

    11 km 236 m D+ 1 h 43

    • 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

    26.5 km 454 m D+ 3 h 56 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 77 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 6

Base Easier week44 km · 533 m · 6 h 41

Aerobic base · cutback week

  1. Mon Rest

    Rest

  2. Tue Quality

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

    9 km 33 m D+ 1 h

    • 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 Rest

    Rest

  4. Thu Hills

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

    8.5 km 157 m D+ 1 h 38

    • 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.
    • 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

    20 km 295 m D+ 2 h 55 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

    6.5 km 48 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 7

Base 58.5 km · 939 m · 8 h 53

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Fartlek 6 × 2 min

    12 km 59 m D+ 1 h 21

    • 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 Rest

    Rest

  4. Thu Hills

    Short hill reps 10 × 45 s

    10.5 km 259 m D+ 2 h

    • 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

    27 km 532 m D+ 4 h 04 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 89 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 8

Build 64 km · 1,100 m · 9 h 24

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 3 × 8 min

    13.5 km 71 m D+ 1 h 31

    • 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 Rest

    Rest

  4. Thu Hills

    Sustained climbs 4 × 3 min

    10.5 km 294 m D+ 1 h 43

    • 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

    30 km 630 m D+ 4 h 34 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 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.

Week 9

Build 65.5 km · 1,178 m · 9 h 39

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 3 × 10 min

    14 km 77 m D+ 1 h 35

    • 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

    10.5 km 310 m D+ 1 h 44

    • 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

    30.5 km 675 m D+ 4 h 40 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

    10.5 km 116 m D+ 1 h 40

    • 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 Easier week49 km · 763 m · 7 h 13

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 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 Rest

    Rest

  4. Thu Hills

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

    9.5 km 238 m D+ 1 h 31

    • 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

    22 km 409 m D+ 3 h 18 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

    7.5 km 70 m D+ 1 h 17

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

Week 11

Build 65.5 km · 1,294 m · 9 h 45

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 2 × 15 min

    14 km 85 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

    10 km 325 m D+ 1 h 40

    • 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

    31 km 756 m D+ 4 h 49 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

    10.5 km 128 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 12

Build 71 km · 1,453 m · 10 h 35

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 6 × 6 min

    15.5 km 99 m D+ 1 h 46

    • 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.
  3. Wed Rest

    Rest

  4. Thu Hills

    Sustained climbs 6 × 4 min

    10 km 340 m D+ 1 h 41

    • 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

    34 km 867 m D+ 5 h 19 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

    11.5 km 147 m D+ 1 h 49

    • 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 72 km · 1,527 m · 10 h 47

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 2 × 20 min

    16 km 107 m D+ 1 h 49

    • 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

    10 km 355 m D+ 1 h 42

    • 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

    34 km 905 m D+ 5 h 22 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

    12 km 160 m D+ 1 h 54

    • 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

Build Easier week54 km · 993 m · 8 h 03

Build: threshold and climbing · cutback week

  1. Mon Rest

    Rest

  2. Tue Quality

    Light week: threshold 5 × 8 min, two reps fewer

    11.5 km 64 m D+ 1 h 18

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

    Rest

  4. Thu Hills

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

    10 km 296 m D+ 1 h 39

    • 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

    24.5 km 544 m D+ 3 h 45 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

    8 km 89 m D+ 1 h 21

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

Week 15

Build 71.5 km · 1,641 m · 10 h 49

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 4 × 10 min

    16 km 116 m D+ 1 h 50

    • Warm up 15 min easy, cool down 10 min easy.
    • 4 × 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 7 × 4 min

    10 km 385 m D+ 1 h 44

    • 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

    33.5 km 967 m D+ 5 h 21 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

    12 km 173 m D+ 1 h 54

    • 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 16

Specific 76.5 km · 1,755 m · 11 h 34

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 50

    • 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 Rest

    Rest

  4. Thu Easy

    Easy run

    12 km 180 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.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run on race-like terrain

    37 km 1,110 m D+ 5 h 58 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

    11.5 km 345 m D+ 1 h 51 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 17

Specific 77.5 km · 1,785 m · 11 h 44

Race-specific · back-to-back weekend

  1. Mon Rest

    Rest

  2. Tue Quality

    Rolling tempo 30 min

    16 km 120 m D+ 1 h 50

    • 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

    12 km 180 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.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run on race-like terrain

    37 km 1,110 m D+ 5 h 58 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

    12.5 km 375 m D+ 2 h 01 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 18

Specific Easier week58 km · 1,188 m · 8 h 44

Race-specific · cutback week

  1. Mon Rest

    Rest

  2. Tue Quality

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

    12 km 72 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 Rest

    Rest

  4. Thu Hills

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

    10 km 360 m D+ 1 h 42

    • 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

    27 km 648 m D+ 4 h 11 55 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 55 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run

    9 km 108 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.

Week 19

Specific 76.5 km · 1,755 m · 11 h 34

Race-specific · back-to-back weekend

  1. Mon Rest

    Rest

  2. Tue Quality

    Rolling tempo 38 min

    16 km 120 m D+ 1 h 50

    • 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

    12 km 180 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.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run on race-like terrain — night rehearsal

    37 km 1,110 m D+ 5 h 58 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

    11.5 km 345 m D+ 1 h 51 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 20

Specific 77.5 km · 1,785 m · 11 h 44

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 50

    • 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 Rest

    Rest

  4. Thu Easy

    Easy run

    12 km 180 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.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run on race-like terrain — night rehearsal

    37 km 1,110 m D+ 5 h 58 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

    12.5 km 375 m D+ 2 h 01 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 21

Specific 77.5 km · 1,785 m · 11 h 44

Race-specific · back-to-back weekend

  1. Mon Rest

    Rest

  2. Tue Quality

    Rolling tempo 46 min

    16 km 120 m D+ 1 h 50

    • 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

    12 km 180 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.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run on race-like terrain — night rehearsal

    37 km 1,110 m D+ 5 h 58 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

    12.5 km 375 m D+ 2 h 01 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 22

Taper 62 km · 824 m · 8 h 15

Taper

  1. Mon Rest

    Rest

  2. Tue Quality

    Sharpening 6 × 2 min

    15 km 79 m D+ 1 h 41

    • 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

    12.5 km 131 m D+ 1 h 35

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

    Rest

  6. Sat Long

    Last long run, shorter

    24 km 504 m D+ 3 h 39 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 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.

Week 23

Taper 46.5 km · 601 m · 6 h 10

Taper

  1. Mon Rest

    Rest

  2. Tue Quality

    Sharpening 5 × 2 min

    11.5 km 60 m D+ 1 h 18

    • 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 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

    16.5 km 347 m D+ 2 h 31 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 km 84 m D+ 1 h 01

    • RPE 3–4: fully conversational.

Week 24

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 100 mi

    161 km 4,025 m D+ 39 h 12 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
39 h 12
Aid-station time
91 min
DistanceEstimated elapsed
40.3 km 8 h 18
80.5 km 18 h 02
120.8 km 28 h 24
161 km 39 h 12
  • Budget about 7 min per aid station (13 stops assumed): 91 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
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.