100K Training Plan

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

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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
02	Base: time on feet + hiking skillLong 14.5 + 8.5 mi	5 · 4 key	38 mi	Long 14.5 + 8.5 mi
5 sessions Vertical target: 4900 ft Tue Oct 13 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 14 Steady tempo 17 min 5 mi Warm-up 15 min easy 17 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Oct 15 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Oct 17 Long trail run 14.5 mi 14.5 mi 14.5 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 Oct 18 Back-to-back 8.5 mi 8.5 mi 8.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1500 ft · include a 20–30 min hiking block on the steepest climb
03	Base: time on feet + hiking skillLong 15.5 + 9.5 mi	5 · 4 key	40 mi	Long 15.5 + 9.5 mi
5 sessions Vertical target: 5100 ft Tue Oct 20 Hill power-hike + run 4 × 4 min 5 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 5 mi Warm-up 15 min easy 18 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Oct 22 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Oct 24 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: 2800 ft · practise race-day fuel and kit Sun Oct 25 Back-to-back 9.5 mi 9.5 mi 9.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1500 ft · include a 20–30 min hiking block on the steepest climb
04	Cutback: recover, no back-to-backLong 10 + 6 mi	5 · 2 key	28 mi	Long 10 + 6 mi
5 sessions Vertical target: 3600 ft Tue Oct 27 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi; trails if you can Wed Oct 28 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi; trails if you can Thu Oct 29 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi; trails if you can Sat Oct 31 Long trail run 10 mi 10 mi 10 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 2000 ft · practise race-day fuel and kit Sun Nov 1 Back-to-back 6 mi 6 mi 6 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1100 ft · include a 20–30 min hiking block on the steepest climb
05	Base: time on feet + hiking skillLong 16.5 + 10 mi	5 · 4 key	41.5 mi	Long 16.5 + 10 mi
5 sessions Vertical target: 5300 ft Tue Nov 3 Hill power-hike + run 4 × 4 min 5 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 5 mi Warm-up 15 min easy 20 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Nov 5 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Nov 7 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: 2900 ft · practise race-day fuel and kit Sun Nov 8 Back-to-back 10 mi 10 mi 10 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1600 ft · include a 20–30 min hiking block on the steepest climb
06	Base: time on feet + hiking skillLong 18 + 10.5 mi	5 · 4 key	43.5 mi	Long 18 + 10.5 mi
5 sessions Vertical target: 5500 ft Tue Nov 10 Hill power-hike + run 4 × 4 min 5 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 5 mi Warm-up 15 min easy 22 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Nov 12 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Nov 14 Long trail run 18 mi 18 mi 18 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 3000 ft · practise race-day fuel and kit Sun Nov 15 Back-to-back 10.5 mi 10.5 mi 10.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1700 ft · include a 20–30 min hiking block on the steepest climb
07	Base: time on feet + hiking skillLong 19 + 11.5 mi	5 · 4 key	45.5 mi	Long 19 + 11.5 mi
5 sessions Vertical target: 5700 ft Tue Nov 17 Hill power-hike + run 5 × 4 min 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 Nov 18 Steady tempo 23 min 5 mi Warm-up 15 min easy 23 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Nov 19 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Nov 21 Long trail run 19 mi 19 mi 19 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 Nov 22 Back-to-back 11.5 mi 11.5 mi 11.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1700 ft · include a 20–30 min hiking block on the steepest climb
08	Cutback: recover, no back-to-backLong 12.5 + 7.5 mi	5 · 2 key	32 mi	Long 12.5 + 7.5 mi
5 sessions Vertical target: 4000 ft Tue Nov 24 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi; trails if you can Wed Nov 25 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi; trails if you can Thu Nov 26 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi; trails if you can Sat Nov 28 Long trail run 12.5 mi 12.5 mi 12.5 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 2200 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: 1200 ft · include a 20–30 min hiking block on the steepest climb
09	Build: back-to-back long runs + vertLong 19.5 + 12 mi	5 · 4 key	46.5 mi	Long 19.5 + 12 mi
5 sessions Vertical target: 6000 ft Tue Dec 1 Hill power-hike + run 5 × 4 min 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 5 mi Warm-up 15 min easy 25 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Dec 3 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Dec 5 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: 3300 ft · practise race-day fuel and kit Sun Dec 6 Back-to-back 12 mi 12 mi 12 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1800 ft · include a 20–30 min hiking block on the steepest climb
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
5 sessions Vertical target: 6200 ft Tue Dec 8 Hill power-hike + run 5 × 4 min 5.5 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 5.5 mi Warm-up 15 min easy 27 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Dec 10 Easy run 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Dec 12 Long trail run 20.5 mi 20.5 mi 20.5 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 Dec 13 Back-to-back 12.5 mi 12.5 mi 12.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1900 ft · include a 20–30 min hiking block on the steepest climb
11	Build: back-to-back long runs + vertLong 21.5 + 13 mi	5 · 4 key	51 mi	Long 21.5 + 13 mi
5 sessions Vertical target: 6500 ft Tue Dec 15 Hill power-hike + run 6 × 4 min 5.5 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 5.5 mi Warm-up 15 min easy 28 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Dec 17 Easy run 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Dec 19 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: 3500 ft · practise race-day fuel and kit Sun Dec 20 Back-to-back 13 mi 13 mi 13 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1900 ft · include a 20–30 min hiking block on the steepest climb
12	Cutback: recover, no back-to-backLong 14 + 8.5 mi	5 · 2 key	36 mi	Long 14 + 8.5 mi
5 sessions Vertical target: 4500 ft Tue Dec 22 Easy run 4.5 mi 4.5 mi easy · @ 9:28–10:25/mi; trails if you can Wed Dec 23 Easy run 4.5 mi 4.5 mi easy · @ 9:28–10:25/mi; trails if you can Thu Dec 24 Easy run 4.5 mi 4.5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Dec 26 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: 2500 ft · practise race-day fuel and kit Sun Dec 27 Back-to-back 8.5 mi 8.5 mi 8.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1400 ft · include a 20–30 min hiking block on the steepest climb
13	Build: back-to-back long runs + vertLong 22 + 13.5 mi	5 · 4 key	53.5 mi	Long 22 + 13.5 mi
5 sessions Vertical target: 6700 ft Tue Dec 29 Hill power-hike + run 6 × 4 min 6 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 mi Warm-up 15 min easy 30 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Dec 31 Easy run 6 mi 6 mi easy · @ 9:28–10:25/mi; trails if you can Sat Jan 2 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: 3700 ft · practise race-day fuel and kit Sun Jan 3 Back-to-back 13.5 mi 13.5 mi 13.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 2000 ft · include a 20–30 min hiking block on the steepest climb
14	Build: back-to-back long runs + vertLong 23 + 14 mi	5 · 4 key	55 mi	Long 23 + 14 mi
5 sessions Vertical target: 7000 ft Tue Jan 5 Hill power-hike + run 6 × 4 min 6 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 6 mi Warm-up 15 min easy 32 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Jan 7 Easy run 6 mi 6 mi easy · @ 9:28–10:25/mi; trails if you can Sat Jan 9 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: 3800 ft · practise race-day fuel and kit Sun Jan 10 Back-to-back 14 mi 14 mi 14 mi on tired legs · @ 9:28–10:25/mi Vertical target: 2100 ft · include a 20–30 min hiking block on the steepest climb
15	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: 7300 ft Tue Jan 12 Hill power-hike + run 7 × 4 min 6.5 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 13 Steady tempo 33 min 6.5 mi Warm-up 15 min easy 33 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Jan 14 Easy run 6.5 mi 6.5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Jan 16 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: 4000 ft · practise race-day fuel and kit Sun Jan 17 Back-to-back 14.5 mi 14.5 mi 14.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 2200 ft · include a 20–30 min hiking block on the steepest climb
16	Cutback: recover, no back-to-backLong 15.5 + 9.5 mi	5 · 2 key	40 mi	Long 15.5 + 9.5 mi
5 sessions Vertical target: 5100 ft Tue Jan 19 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi; trails if you can Wed Jan 20 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi; trails if you can Thu Jan 21 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Jan 23 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: 2800 ft · practise race-day fuel and kit Sun Jan 24 Back-to-back 9.5 mi 9.5 mi 9.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1500 ft · include a 20–30 min hiking block on the steepest climb
17	Peak: race-simulation weekendsLong 25 + 15 mi	5 · 4 key	59.5 mi	Long 25 + 15 mi
5 sessions Vertical target: 7600 ft Tue Jan 26 Hill power-hike + run 7 × 4 min 6.5 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 6.5 mi Warm-up 15 min easy 35 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Jan 28 Easy run 6.5 mi 6.5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Jan 30 Long trail run 25 mi 25 mi 25 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 Jan 31 Back-to-back 15 mi 15 mi 15 mi on tired legs · @ 9:28–10:25/mi Vertical target: 2300 ft · include a 20–30 min hiking block on the steepest climb
18	Peak: race-simulation weekendsLong 26 + 15.5 mi	5 · 4 key	62.5 mi	Long 26 + 15.5 mi
5 sessions Vertical target: 7900 ft Tue Feb 2 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 Feb 3 Steady tempo 37 min 7 mi Warm-up 15 min easy 37 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Feb 4 Easy run 7 mi 7 mi easy · @ 9:28–10:25/mi; trails if you can Sat Feb 6 Long trail run 26 mi 26 mi 26 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 4300 ft · practise race-day fuel and kit Sun Feb 7 Back-to-back 15.5 mi 15.5 mi 15.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 2400 ft · include a 20–30 min hiking block on the steepest climb
19	Peak: race-simulation weekendsLong 27 + 16.5 mi	5 · 4 key	64.5 mi	Long 27 + 16.5 mi
5 sessions Vertical target: 8200 ft Tue Feb 9 Hill power-hike + run 8 × 4 min 7 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 7 mi Warm-up 15 min easy 38 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Feb 11 Easy run 7 mi 7 mi easy · @ 9:28–10:25/mi; trails if you can Sat Feb 13 Long trail run 27 mi 27 mi 27 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 Feb 14 Back-to-back 16.5 mi 16.5 mi 16.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 2500 ft · include a 20–30 min hiking block on the steepest climb
20	Cutback: recover, no back-to-backLong 17.5 + 10.5 mi	5 · 2 key	44.5 mi	Long 17.5 + 10.5 mi
5 sessions Vertical target: 5700 ft Tue Feb 16 Easy run 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi; trails if you can Wed Feb 17 Easy run 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi; trails if you can Thu Feb 18 Easy run 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Feb 20 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: 3200 ft · practise race-day fuel and kit Sun Feb 21 Back-to-back 10.5 mi 10.5 mi 10.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1700 ft · include a 20–30 min hiking block on the steepest climb
21	Peak: race-simulation weekendsLong 28 + 17 mi	5 · 4 key	67.5 mi	Long 28 + 17 mi
5 sessions Vertical target: 8500 ft Tue Feb 23 Hill power-hike + run 8 × 4 min 7.5 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 7.5 mi Warm-up 15 min easy 40 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Feb 25 Easy run 7.5 mi 7.5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Feb 27 Long trail run 28 mi 28 mi 28 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 Feb 28 Back-to-back 17 mi 17 mi 17 mi on tired legs · @ 9:28–10:25/mi Vertical target: 2600 ft · include a 20–30 min hiking block on the steepest climb
22	Taper: keep the legs freshLong 19.5 + 12 mi	5 · 4 key	54 mi	Long 19.5 + 12 mi
5 sessions Vertical target: 6800 ft Tue Mar 2 Uphill tempo (short) 7.5 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 7.5 mi Warm-up 15 min easy 40 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Mar 4 Easy run 7.5 mi 7.5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Mar 6 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: 3800 ft · practise race-day fuel and kit Sun Mar 7 Back-to-back 12 mi 12 mi 12 mi on tired legs · @ 9:28–10:25/mi Vertical target: 2000 ft · include a 20–30 min hiking block on the steepest climb
23	Taper: keep the legs freshLong 14 + 8.5 mi	5 · 4 key	43.5 mi	Long 14 + 8.5 mi
5 sessions Vertical target: 5500 ft Tue Mar 9 Uphill tempo (short) 7 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 7 mi Warm-up 15 min easy 40 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Mar 11 Easy run 7 mi 7 mi easy · @ 9:28–10:25/mi; trails if you can Sat Mar 13 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: 3000 ft · practise race-day fuel and kit Sun Mar 14 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
24	Race week — 100KRace 62 mi	4 · 1 key	15 mi	Race 62 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: 100K 62 mi 100K — 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: 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.

Keep exploring

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