100K Training Plan

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

Weeks: 24
Sessions: 119
Peak week: 67.5 mi; week 21
Long run: 28 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 13.5 + 8 mi	5 · 4 key	36.5 mi	Long 13.5 + 8 mi
Vertical target: 4700 ft Tue Oct 6 Hill power-hike + run 3 × 4 min 5 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 5 mi Warm-up 15 min easy 15 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Oct 8 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Oct 10 Long trail run 13.5 mi 13.5 mi 13.5 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 2600 ft · practise race-day fuel and kit Sun Oct 11 Back-to-back 8 mi 8 mi 8 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1400 ft · include a 20–30 min hiking block on the steepest climb
Weeks 2–24 locked Unlock the full plan. Every session, every week Paces and loads from your numbers PDF, calendar and Garmin export Re-plans when you miss a key session Billing period$79 / year$14 / month Annual works out at $6.58 a month Secure checkout with Stripe · Cancel any time
02	Base: time on feet + hiking skillLong 14.5 + 8.5 mi	5 · 4 key	38 mi	Long 14.5 + 8.5 mi
03	Base: time on feet + hiking skillLong 15.5 + 9.5 mi	5 · 4 key	40 mi	Long 15.5 + 9.5 mi
04	Cutback: recover, no back-to-backLong 10 + 6 mi	5 · 2 key	28 mi	Long 10 + 6 mi
05	Base: time on feet + hiking skillLong 16.5 + 10 mi	5 · 4 key	41.5 mi	Long 16.5 + 10 mi
06	Base: time on feet + hiking skillLong 18 + 10.5 mi	5 · 4 key	43.5 mi	Long 18 + 10.5 mi
07	Base: time on feet + hiking skillLong 19 + 11.5 mi	5 · 4 key	45.5 mi	Long 19 + 11.5 mi
08	Cutback: recover, no back-to-backLong 12.5 + 7.5 mi	5 · 2 key	32 mi	Long 12.5 + 7.5 mi
09	Build: back-to-back long runs + vertLong 19.5 + 12 mi	5 · 4 key	46.5 mi	Long 19.5 + 12 mi
10	Build: back-to-back long runs + vertLong 20.5 + 12.5 mi	5 · 4 key	49.5 mi	Long 20.5 + 12.5 mi
11	Build: back-to-back long runs + vertLong 21.5 + 13 mi	5 · 4 key	51 mi	Long 21.5 + 13 mi
12	Cutback: recover, no back-to-backLong 14 + 8.5 mi	5 · 2 key	36 mi	Long 14 + 8.5 mi
13	Build: back-to-back long runs + vertLong 22 + 13.5 mi	5 · 4 key	53.5 mi	Long 22 + 13.5 mi
14	Build: back-to-back long runs + vertLong 23 + 14 mi	5 · 4 key	55 mi	Long 23 + 14 mi
15	Build: back-to-back long runs + vertLong 24 + 14.5 mi	5 · 4 key	58 mi	Long 24 + 14.5 mi
16	Cutback: recover, no back-to-backLong 15.5 + 9.5 mi	5 · 2 key	40 mi	Long 15.5 + 9.5 mi
17	Peak: race-simulation weekendsLong 25 + 15 mi	5 · 4 key	59.5 mi	Long 25 + 15 mi
18	Peak: race-simulation weekendsLong 26 + 15.5 mi	5 · 4 key	62.5 mi	Long 26 + 15.5 mi
19	Peak: race-simulation weekendsLong 27 + 16.5 mi	5 · 4 key	64.5 mi	Long 27 + 16.5 mi
20	Cutback: recover, no back-to-backLong 17.5 + 10.5 mi	5 · 2 key	44.5 mi	Long 17.5 + 10.5 mi
21	Peak: race-simulation weekendsLong 28 + 17 mi	5 · 4 key	67.5 mi	Long 28 + 17 mi
22	Taper: keep the legs freshLong 19.5 + 12 mi	5 · 4 key	54 mi	Long 19.5 + 12 mi
23	Taper: keep the legs freshLong 14 + 8.5 mi	5 · 4 key	43.5 mi	Long 14 + 8.5 mi
24	Race week — 100KRace 62 mi	4 · 1 key	15 mi	Race 62 mi

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: 8:48:30before terrain and aid stations

The numbers

About this plan

This 100k training plan spends 24 weeks moving from 36.5 mi to 67.5 mi a week, with week 21 the biggest. Midway, week 12, you run 36 mi with a 14 + 8.5 mi weekend. The longest single run is 28 mi in week 21, and the Sunday back-to-back peaks at 17 mi.

352 minutes of power-hiking and a 8500-ft vertical peak prepare you for 100K climbs over 24 weeks. Cutbacks — week 4 (28 mi), week 8 (32 mi), week 12 (36 mi), week 16 (40 mi) and week 20 (44.5 mi) — drop the back-to-back so the legs recover.

352 hiking minutes and 9:28–10:25/mi flat easy pace: on 100K terrain, effort rules. The 3-week taper runs 67.5 mi → 15 mi in race week, closing 1106 mi of training.

Week 1, shown in full above, is 36.5 mi: Tuesday — hill power-hike + run 3 × 4 min, 5 mi; Wednesday — steady tempo 15 min; Thursday — easy run, 5 mi; Saturday — long trail run 13.5 mi; Sunday — back-to-back 8 mi.

The phases run base weeks 1–7 (36.5–45.5 mi), build weeks 9–15 (46.5–58 mi), peak weeks 17–21 (59.5–67.5 mi), taper weeks 22–23 (43.5–54 mi) and race week 24 (15 mi).

Questions

FAQ

What is peak weekly volume on the 100k training plan?

67.5 mi in week 21, from 36.5 mi in week 1 and 36 mi in week 12.

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

28 and 17 mi on consecutive days load tired legs without one 45-mi day's recovery cost.

What vertical does the 100k training plan build to?

Up to 8500 ft in week 21 — adjust for your 100K course.

How long is the taper in the 100k training plan?

3 weeks, from 67.5 mi to 15 mi, with the 100K on the Saturday of week 24.

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