100 Mile Training Plan

24 weeks·5 days / wk·100 mile·intermediate

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Weeks: 24
Sessions: 119
Peak week: 75 mi; week 21
Long run: 31 mi; week 21
Taper: 3 wk

BaseCutbackBuildPeakTaperRace

Weekends pair a long run with a back-to-back run to train fatigue resistance without a single huge day.

Week-by-week training plan
Wk	Focus	Sessions	Volume	Biggest session
01	Base: time on feet + hiking skillLong 14 + 8.5 mi	5 · 4 key	40.5 mi	Long 14 + 8.5 mi
Vertical target: 5800 ft Tue Oct 6 Hill power-hike + run 3 × 4 min 6 mi Warm-up 15 min easy · @ 9:28–10:25/mi 3 × 4 min on a 10–15% grade · alternate: odd reps power-hike hands-on-knees, even reps run; walk down Cool-down 10 min easy Wed Oct 7 Steady tempo 15 min 6 mi Warm-up 15 min easy 15 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Oct 8 Easy run 6 mi 6 mi easy · @ 9:28–10:25/mi; trails if you can Sat Oct 10 Long trail run 14 mi 14 mi 14 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 3200 ft · practise race-day fuel and kit Sun Oct 11 Back-to-back 8.5 mi 8.5 mi 8.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1700 ft · include a 20–30 min hiking block on the steepest climb
02	Base: time on feet + hiking skillLong 15 + 9 mi	5 · 4 key	42 mi	Long 15 + 9 mi
5 sessions Vertical target: 6000 ft Tue Oct 13 Hill power-hike + run 3 × 4 min 6 mi Warm-up 15 min easy · @ 9:28–10:25/mi 3 × 4 min on a 10–15% grade · alternate: odd reps power-hike hands-on-knees, even reps run; walk down Cool-down 10 min easy Wed Oct 14 Steady tempo 17 min 6 mi Warm-up 15 min easy 17 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Oct 15 Easy run 6 mi 6 mi easy · @ 9:28–10:25/mi; trails if you can Sat Oct 17 Long trail run 15 mi 15 mi 15 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 3300 ft · practise race-day fuel and kit Sun Oct 18 Back-to-back 9 mi 9 mi 9 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1800 ft · include a 20–30 min hiking block on the steepest climb
03	Base: time on feet + hiking skillLong 16.5 + 10 mi	5 · 4 key	44.5 mi	Long 16.5 + 10 mi
5 sessions Vertical target: 6300 ft Tue Oct 20 Hill power-hike + run 4 × 4 min 6 mi Warm-up 15 min easy · @ 9:28–10:25/mi 4 × 4 min on a 10–15% grade · alternate: odd reps power-hike hands-on-knees, even reps run; walk down Cool-down 10 min easy Wed Oct 21 Steady tempo 18 min 6 mi Warm-up 15 min easy 18 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Oct 22 Easy run 6 mi 6 mi easy · @ 9:28–10:25/mi; trails if you can Sat Oct 24 Long trail run 16.5 mi 16.5 mi 16.5 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 3400 ft · practise race-day fuel and kit Sun Oct 25 Back-to-back 10 mi 10 mi 10 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1900 ft · include a 20–30 min hiking block on the steepest climb
04	Cutback: recover, no back-to-backLong 10.5 + 6.5 mi	5 · 2 key	30.5 mi	Long 10.5 + 6.5 mi
5 sessions Vertical target: 4400 ft Tue Oct 27 Easy run 4.5 mi 4.5 mi easy · @ 9:28–10:25/mi; trails if you can Wed Oct 28 Easy run 4.5 mi 4.5 mi easy · @ 9:28–10:25/mi; trails if you can Thu Oct 29 Easy run 4.5 mi 4.5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Oct 31 Long trail run 10.5 mi 10.5 mi 10.5 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 2400 ft · practise race-day fuel and kit Sun Nov 1 Back-to-back 6.5 mi 6.5 mi 6.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1300 ft · include a 20–30 min hiking block on the steepest climb
05	Base: time on feet + hiking skillLong 17.5 + 10.5 mi	5 · 4 key	46 mi	Long 17.5 + 10.5 mi
5 sessions Vertical target: 6500 ft Tue Nov 3 Hill power-hike + run 4 × 4 min 6 mi Warm-up 15 min easy · @ 9:28–10:25/mi 4 × 4 min on a 10–15% grade · alternate: odd reps power-hike hands-on-knees, even reps run; walk down Cool-down 10 min easy Wed Nov 4 Steady tempo 20 min 6 mi Warm-up 15 min easy 20 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Nov 5 Easy run 6 mi 6 mi easy · @ 9:28–10:25/mi; trails if you can Sat Nov 7 Long trail run 17.5 mi 17.5 mi 17.5 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 3600 ft · practise race-day fuel and kit Sun Nov 8 Back-to-back 10.5 mi 10.5 mi 10.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 2000 ft · include a 20–30 min hiking block on the steepest climb
06	Base: time on feet + hiking skillLong 18.5 + 11 mi	5 · 4 key	47.5 mi	Long 18.5 + 11 mi
5 sessions Vertical target: 6800 ft Tue Nov 10 Hill power-hike + run 4 × 4 min 6 mi Warm-up 15 min easy · @ 9:28–10:25/mi 4 × 4 min on a 10–15% grade · alternate: odd reps power-hike hands-on-knees, even reps run; walk down Cool-down 10 min easy Wed Nov 11 Steady tempo 22 min 6 mi Warm-up 15 min easy 22 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Nov 12 Easy run 6 mi 6 mi easy · @ 9:28–10:25/mi; trails if you can Sat Nov 14 Long trail run 18.5 mi 18.5 mi 18.5 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 3700 ft · practise race-day fuel and kit Sun Nov 15 Back-to-back 11 mi 11 mi 11 mi on tired legs · @ 9:28–10:25/mi Vertical target: 2000 ft · include a 20–30 min hiking block on the steepest climb
07	Base: time on feet + hiking skillLong 19.5 + 12 mi	5 · 4 key	49.5 mi	Long 19.5 + 12 mi
5 sessions Vertical target: 7000 ft Tue Nov 17 Hill power-hike + run 5 × 4 min 6 mi Warm-up 15 min easy · @ 9:28–10:25/mi 5 × 4 min on a 10–15% grade · alternate: odd reps power-hike hands-on-knees, even reps run; walk down Cool-down 10 min easy Wed Nov 18 Steady tempo 23 min 6 mi Warm-up 15 min easy 23 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Nov 19 Easy run 6 mi 6 mi easy · @ 9:28–10:25/mi; trails if you can Sat Nov 21 Long trail run 19.5 mi 19.5 mi 19.5 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 3900 ft · practise race-day fuel and kit Sun Nov 22 Back-to-back 12 mi 12 mi 12 mi on tired legs · @ 9:28–10:25/mi Vertical target: 2100 ft · include a 20–30 min hiking block on the steepest climb
08	Cutback: recover, no back-to-backLong 13 + 7.5 mi	5 · 2 key	35.5 mi	Long 13 + 7.5 mi
5 sessions Vertical target: 4900 ft Tue Nov 24 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi; trails if you can Wed Nov 25 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi; trails if you can Thu Nov 26 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Nov 28 Long trail run 13 mi 13 mi 13 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 2700 ft · practise race-day fuel and kit Sun Nov 29 Back-to-back 7.5 mi 7.5 mi 7.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1500 ft · include a 20–30 min hiking block on the steepest climb
09	Build: back-to-back long runs + vertLong 21 + 12.5 mi	5 · 4 key	53 mi	Long 21 + 12.5 mi
5 sessions Vertical target: 7300 ft Tue Dec 1 Hill power-hike + run 5 × 4 min 6.5 mi Warm-up 15 min easy · @ 9:28–10:25/mi 5 × 4 min on a 10–15% grade · alternate: odd reps power-hike hands-on-knees, even reps run; walk down Cool-down 10 min easy Wed Dec 2 Steady tempo 25 min 6.5 mi Warm-up 15 min easy 25 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Dec 3 Easy run 6.5 mi 6.5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Dec 5 Long trail run 21 mi 21 mi 21 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 4000 ft · practise race-day fuel and kit Sun Dec 6 Back-to-back 12.5 mi 12.5 mi 12.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 2200 ft · include a 20–30 min hiking block on the steepest climb
10	Build: back-to-back long runs + vertLong 22 + 13 mi	5 · 4 key	54.5 mi	Long 22 + 13 mi
5 sessions Vertical target: 7600 ft Tue Dec 8 Hill power-hike + run 5 × 4 min 6.5 mi Warm-up 15 min easy · @ 9:28–10:25/mi 5 × 4 min on a 10–15% grade · alternate: odd reps power-hike hands-on-knees, even reps run; walk down Cool-down 10 min easy Wed Dec 9 Steady tempo 27 min 6.5 mi Warm-up 15 min easy 27 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Dec 10 Easy run 6.5 mi 6.5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Dec 12 Long trail run 22 mi 22 mi 22 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 4200 ft · practise race-day fuel and kit Sun Dec 13 Back-to-back 13 mi 13 mi 13 mi on tired legs · @ 9:28–10:25/mi Vertical target: 2300 ft · include a 20–30 min hiking block on the steepest climb
11	Build: back-to-back long runs + vertLong 23 + 14 mi	5 · 4 key	56.5 mi	Long 23 + 14 mi
5 sessions Vertical target: 7900 ft Tue Dec 15 Hill power-hike + run 6 × 4 min 6.5 mi Warm-up 15 min easy · @ 9:28–10:25/mi 6 × 4 min on a 10–15% grade · alternate: odd reps power-hike hands-on-knees, even reps run; walk down Cool-down 10 min easy Wed Dec 16 Steady tempo 28 min 6.5 mi Warm-up 15 min easy 28 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Dec 17 Easy run 6.5 mi 6.5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Dec 19 Long trail run 23 mi 23 mi 23 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 4400 ft · practise race-day fuel and kit Sun Dec 20 Back-to-back 14 mi 14 mi 14 mi on tired legs · @ 9:28–10:25/mi Vertical target: 2400 ft · include a 20–30 min hiking block on the steepest climb
12	Cutback: recover, no back-to-backLong 15 + 9 mi	5 · 2 key	39 mi	Long 15 + 9 mi
5 sessions Vertical target: 5600 ft Tue Dec 22 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi; trails if you can Wed Dec 23 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi; trails if you can Thu Dec 24 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Dec 26 Long trail run 15 mi 15 mi 15 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 3100 ft · practise race-day fuel and kit Sun Dec 27 Back-to-back 9 mi 9 mi 9 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1700 ft · include a 20–30 min hiking block on the steepest climb
13	Build: back-to-back long runs + vertLong 24 + 14.5 mi	5 · 4 key	58 mi	Long 24 + 14.5 mi
5 sessions Vertical target: 8300 ft Tue Dec 29 Hill power-hike + run 6 × 4 min 6.5 mi Warm-up 15 min easy · @ 9:28–10:25/mi 6 × 4 min on a 10–15% grade · alternate: odd reps power-hike hands-on-knees, even reps run; walk down Cool-down 10 min easy Wed Dec 30 Steady tempo 30 min 6.5 mi Warm-up 15 min easy 30 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Dec 31 Easy run 6.5 mi 6.5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Jan 2 Long trail run 24 mi 24 mi 24 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 4500 ft · practise race-day fuel and kit Sun Jan 3 Back-to-back 14.5 mi 14.5 mi 14.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 2500 ft · include a 20–30 min hiking block on the steepest climb
14	Build: back-to-back long runs + vertLong 25.5 + 15 mi	5 · 4 key	61.5 mi	Long 25.5 + 15 mi
5 sessions Vertical target: 8600 ft Tue Jan 5 Hill power-hike + run 6 × 4 min 7 mi Warm-up 15 min easy · @ 9:28–10:25/mi 6 × 4 min on a 10–15% grade · alternate: odd reps power-hike hands-on-knees, even reps run; walk down Cool-down 10 min easy Wed Jan 6 Steady tempo 32 min 7 mi Warm-up 15 min easy 32 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Jan 7 Easy run 7 mi 7 mi easy · @ 9:28–10:25/mi; trails if you can Sat Jan 9 Long trail run 25.5 mi 25.5 mi 25.5 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 4700 ft · practise race-day fuel and kit Sun Jan 10 Back-to-back 15 mi 15 mi 15 mi on tired legs · @ 9:28–10:25/mi Vertical target: 2600 ft · include a 20–30 min hiking block on the steepest climb
15	Build: back-to-back long runs + vertLong 26.5 + 16 mi	5 · 4 key	63.5 mi	Long 26.5 + 16 mi
5 sessions Vertical target: 9000 ft Tue Jan 12 Hill power-hike + run 7 × 4 min 7 mi Warm-up 15 min easy · @ 9:28–10:25/mi 7 × 4 min on a 10–15% grade · alternate: odd reps power-hike hands-on-knees, even reps run; walk down Cool-down 10 min easy Wed Jan 13 Steady tempo 33 min 7 mi Warm-up 15 min easy 33 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Jan 14 Easy run 7 mi 7 mi easy · @ 9:28–10:25/mi; trails if you can Sat Jan 16 Long trail run 26.5 mi 26.5 mi 26.5 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 4900 ft · practise race-day fuel and kit Sun Jan 17 Back-to-back 16 mi 16 mi 16 mi on tired legs · @ 9:28–10:25/mi Vertical target: 2700 ft · include a 20–30 min hiking block on the steepest climb
16	Cutback: recover, no back-to-backLong 17 + 10.5 mi	5 · 2 key	44 mi	Long 17 + 10.5 mi
5 sessions Vertical target: 6300 ft Tue Jan 19 Easy run 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi; trails if you can Wed Jan 20 Easy run 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi; trails if you can Thu Jan 21 Easy run 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Jan 23 Long trail run 17 mi 17 mi 17 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 3400 ft · practise race-day fuel and kit Sun Jan 24 Back-to-back 10.5 mi 10.5 mi 10.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1900 ft · include a 20–30 min hiking block on the steepest climb
17	Peak: race-simulation weekendsLong 27.5 + 16.5 mi	5 · 4 key	66.5 mi	Long 27.5 + 16.5 mi
5 sessions Vertical target: 9300 ft Tue Jan 26 Hill power-hike + run 7 × 4 min 7.5 mi Warm-up 15 min easy · @ 9:28–10:25/mi 7 × 4 min on a 10–15% grade · alternate: odd reps power-hike hands-on-knees, even reps run; walk down Cool-down 10 min easy Wed Jan 27 Steady tempo 35 min 7.5 mi Warm-up 15 min easy 35 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Jan 28 Easy run 7.5 mi 7.5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Jan 30 Long trail run 27.5 mi 27.5 mi 27.5 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 5100 ft · practise race-day fuel and kit Sun Jan 31 Back-to-back 16.5 mi 16.5 mi 16.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 2800 ft · include a 20–30 min hiking block on the steepest climb
18	Peak: race-simulation weekendsLong 29 + 17.5 mi	5 · 4 key	69 mi	Long 29 + 17.5 mi
5 sessions Vertical target: 9700 ft Tue Feb 2 Hill power-hike + run 7 × 4 min 7.5 mi Warm-up 15 min easy · @ 9:28–10:25/mi 7 × 4 min on a 10–15% grade · alternate: odd reps power-hike hands-on-knees, even reps run; walk down Cool-down 10 min easy Wed Feb 3 Steady tempo 37 min 7.5 mi Warm-up 15 min easy 37 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Feb 4 Easy run 7.5 mi 7.5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Feb 6 Long trail run 29 mi 29 mi 29 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 5300 ft · practise race-day fuel and kit Sun Feb 7 Back-to-back 17.5 mi 17.5 mi 17.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 2900 ft · include a 20–30 min hiking block on the steepest climb
19	Peak: race-simulation weekendsLong 30 + 18 mi	5 · 4 key	72 mi	Long 30 + 18 mi
5 sessions Vertical target: 10100 ft Tue Feb 9 Hill power-hike + run 8 × 4 min 8 mi Warm-up 15 min easy · @ 9:28–10:25/mi 8 × 4 min on a 10–15% grade · alternate: odd reps power-hike hands-on-knees, even reps run; walk down Cool-down 10 min easy Wed Feb 10 Steady tempo 38 min 8 mi Warm-up 15 min easy 38 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Feb 11 Easy run 8 mi 8 mi easy · @ 9:28–10:25/mi; trails if you can Sat Feb 13 Long trail run 30 mi 30 mi 30 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 5500 ft · practise race-day fuel and kit Sun Feb 14 Back-to-back 18 mi 18 mi 18 mi on tired legs · @ 9:28–10:25/mi Vertical target: 3000 ft · include a 20–30 min hiking block on the steepest climb
20	Cutback: recover, no back-to-backLong 19.5 + 11.5 mi	5 · 2 key	50.5 mi	Long 19.5 + 11.5 mi
5 sessions Vertical target: 7100 ft Tue Feb 16 Easy run 6.5 mi 6.5 mi easy · @ 9:28–10:25/mi; trails if you can Wed Feb 17 Easy run 6.5 mi 6.5 mi easy · @ 9:28–10:25/mi; trails if you can Thu Feb 18 Easy run 6.5 mi 6.5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Feb 20 Long trail run 19.5 mi 19.5 mi 19.5 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 3900 ft · practise race-day fuel and kit Sun Feb 21 Back-to-back 11.5 mi 11.5 mi 11.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 2100 ft · include a 20–30 min hiking block on the steepest climb
21	Peak: race-simulation weekendsLong 31 + 18.5 mi	5 · 4 key	75 mi	Long 31 + 18.5 mi
5 sessions Vertical target: 10500 ft Tue Feb 23 Hill power-hike + run 8 × 4 min 8.5 mi Warm-up 15 min easy · @ 9:28–10:25/mi 8 × 4 min on a 10–15% grade · alternate: odd reps power-hike hands-on-knees, even reps run; walk down Cool-down 10 min easy Wed Feb 24 Steady tempo 40 min 8.5 mi Warm-up 15 min easy 40 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Feb 25 Easy run 8.5 mi 8.5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Feb 27 Long trail run 31 mi 31 mi 31 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 5800 ft · practise race-day fuel and kit Sun Feb 28 Back-to-back 18.5 mi 18.5 mi 18.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 3100 ft · include a 20–30 min hiking block on the steepest climb
22	Taper: keep the legs freshLong 21.5 + 13 mi	5 · 4 key	60 mi	Long 21.5 + 13 mi
5 sessions Vertical target: 8400 ft Tue Mar 2 Uphill tempo (short) 8.5 mi Warm-up 15 min easy · @ 9:28–10:25/mi 3 × 5 min uphill at threshold effort · jog down Cool-down 10 min easy Wed Mar 3 Steady tempo 40 min 8.5 mi Warm-up 15 min easy 40 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Mar 4 Easy run 8.5 mi 8.5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Mar 6 Long trail run 21.5 mi 21.5 mi 21.5 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 4600 ft · practise race-day fuel and kit Sun Mar 7 Back-to-back 13 mi 13 mi 13 mi on tired legs · @ 9:28–10:25/mi Vertical target: 2500 ft · include a 20–30 min hiking block on the steepest climb
23	Taper: keep the legs freshLong 15.5 + 9.5 mi	5 · 4 key	49 mi	Long 15.5 + 9.5 mi
5 sessions Vertical target: 6800 ft Tue Mar 9 Uphill tempo (short) 8 mi Warm-up 15 min easy · @ 9:28–10:25/mi 3 × 5 min uphill at threshold effort · jog down Cool-down 10 min easy Wed Mar 10 Steady tempo 40 min 8 mi Warm-up 15 min easy 40 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Mar 11 Easy run 8 mi 8 mi easy · @ 9:28–10:25/mi; trails if you can Sat Mar 13 Long trail run 15.5 mi 15.5 mi 15.5 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 3800 ft · practise race-day fuel and kit Sun Mar 14 Back-to-back 9.5 mi 9.5 mi 9.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 2000 ft · include a 20–30 min hiking block on the steepest climb
24	Race week — 100-mileRace 100 mi	4 · 1 key	15 mi	Race 100 mi
4 sessions Tue Mar 16 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi; trails if you can Wed Mar 17 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi; trails if you can Thu Mar 18 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Mar 20 Race day: 100-mile 100 mi 100-mile — run the flats easy, hike every climb over ~8% · fuel 60–90 g carbs per hour from the first hour

Your paces

Easy / long: 9:28–10:25/miflat-ground reference; go by effort on climbs
Marathon effort: 8:25/mi
Threshold: 7:53/mi
Flat-course equivalent finish: 14:10:43before terrain and aid stations

The numbers

About this plan

This 100 mile training plan spends 24 weeks moving from 40.5 mi to 75 mi a week, with week 21 the biggest. Week 12 sits at 39 mi; that weekend is 15 + 9 mi. The longest single run is 31 mi in week 21, and the Sunday back-to-back peaks at 18.5 mi.

Weekly vertical rises with volume to 10500 ft, and 352 minutes of steep power-hiking sit in midweek hill sessions. Recovery weeks are week 4 (30.5 mi), week 8 (35.5 mi), week 12 (39 mi), week 16 (44 mi) and week 20 (50.5 mi).

Flat easy pace is 9:28–10:25/mi at VDOT 42; on a 100-mile trail, effort beats pace. The 3-week taper runs 75 mi → 15 mi in race week, closing 1223 mi of training.

Week 1, shown in full above, is 40.5 mi: Tuesday — hill power-hike + run 3 × 4 min, 6 mi; Wednesday — steady tempo 15 min, 6 mi; Thursday — easy run, 6 mi; Saturday — long trail run 14 mi; Sunday — back-to-back 8.5 mi.

The phases run base weeks 1–7 (40.5–49.5 mi), build weeks 9–15 (53–63.5 mi), peak weeks 17–21 (66.5–75 mi), taper weeks 22–23 (49–60 mi) and race week 24 (15 mi).

Questions

FAQ

How many miles a week does the 100 mile training plan peak at?

75 mi in week 21, from 40.5 mi in week 1 and 39 mi in week 12.

Why back-to-back long runs on the 100 mile training plan?

31 and 18.5 mi on consecutive days load tired legs without one 50-mi day's recovery cost.

What vertical does the 100 mile training plan build to?

10500 ft a week at the peak of 24 weeks; match it to your course profile.

When does the 100 mile training plan taper start?

3 weeks, from 75 mi to 15 mi, with the 100-mile on the Saturday of week 24.

Keep exploring

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