Last Updated on November 7, 2019 by Heather Hart, ACSM EP, CSCS
One hundred miles. It’s a long way to drive. It’s a ridiculous distance to ride on a bike. And it’s an almost unfathomable distance to cover on foot. Yet ultra runners do it all of the time. Chances are you are reading this post because the idea of running 100 miles is on your radar. For me, running the 100 mile distance has been, and continues to be, a life changing experience. I’m happy to provide this free 100 mile ultramarathon training plan & guide, to help you get to the finish line of your first 100.
Am I ready to train for a 100 miler?
Disclaimer: if you are looking for a blog post advocating couch – to – 100 miler, this is not it. As I said in my 50 mile training plan post: I’m a rose-colored-glasses wearing, dream encouraging, enthusiastic cheerleader for most things in life. BUT, I don’t like seeing people getting hurt. 100 miles is a really, really long way to cover on foot, and should not be taken lightly. I personally recommend aspiring 100 mile ultrarunners have at least few years of shorter distance endurance running/ regular training experience. Further, they should have at least one or more completed 50 mile ultras (or longer) on their resume.
Having that physical experience and a solid running base will give you the best chances for success in both completing your race and making it through your training cycle injury free. And having the emotional experience of what it feels like to be on your feet for well over 50 miles (i.e. “embracing the suck”) can help with the mental fortitude it takes to make it to a 100 mile finish line. Because again: 100 milers aren’t easy.
Training for a 100 miler is definitely a massive time commitment. I always recommend that runners really take an honest look at their day to day life, and make sure that this volume of training will fit without causing unnecessary stress. Further: make sure your support system (spouse, kids, family, etc.) is on board. Training for a race of the magnitude of 100 miler can be a sacrifice for more than just the runner.
Where should my weekly mileage be to start this plan?
Aspiring 100 mile runners should begin their training with a solid running base, feeling comfortable running long runs over 20 miles, and should be regularly running 35-40 mile weeks while remaining injury free. You should also be prepared to run upwards of 60-80 miles per week across five days of workouts, as well as incorporating injury prevention strength training sessions.
It is my belief that newer ultra runners are more successful, and more likely to remain injury free, by keeping their weekly mileage on the lower end of the spectrum for ultra training. However, the deal breaker is that in lieu of higher mileage, runners regularly incorporate strength and cross training to keep their bodies strong. Therefore, my beginner 100 mile ultramarathon training plan maxes out at approximately 75 miles per week. Not all ultra runners or coaches will agree with this method (and may believe/ prescribe higher mileage), but this is what I’ve seen work well for the majority of my clients. Your results may vary.
Here’s what you need to know about this 100 mile training plan:
Though I am a full time running coach, I wanted to provide a basic, first time 100 mile ultramarathon training plan for those who prefer to be self guided, do not need a detailed plan, or who simply aren’t ready for the commitment of working with a coach. While the benefits of working with a coach are invaluable, believe me, I understand it’s not for everyone, or may simply not be financially feasible.
This 100 mile training plan is pretty basic, and designed as a “just to finish” plan for a first timer. I prescribe distances, and will give you a general outline of what you should do during those distances. The exact workout? That’s up to you. This plan also does not address course specifics: is your race flat and beginner friendly? Or is it super technical with a ton of vertical change? These are key aspects that you need to take into account when it comes to your training. The majority of your mileage should be on terrain that is similar to what you will face on race day.
If you need – or want – more specific help, we can do that too. Hart Strength and Endurance Coaching would be more than happy to discuss the possibility of one-on-one coaching to give you a more detailed outline and support to reach your specific ultramarathon goals.
The mileage in this plan slowly and safely builds over 28 weeks. There is the option to start at 24 weeks if you are already comfortably at a 35+ mpw base mileage. The buffer is recommended for runners who potentially needed some downtime before starting another training cycle.
The plan features a cutback weeks every 3-4 weeks, to allow your body – and mind – to recover and rebuild. Towards the end of the training cycle, the cutback weeks occur more frequently. Lastly, the plan finishes off with a 3 week taper, ensuring you are rested, recovered, and ready for race day.
The workouts:
A brief run down of what to expect…
Base building runs:
The majority of your runs should be done at an easy, aerobic pace. I tell my clients that they should run these at a “conversational pace”. In other words, a pace where you could easily carry on a conversation with a running partner, without feeling as though you are gasping for breath or struggling to speak. If you’ve done any sort of lactate threshold test or zone testing, these base building runs should be done in Z1 & Z2.
Keeping the majority of your runs at this lower intensity will help prevent injury and burnout as you begin to push the larger weekly mileage volumes, and the longer distance long runs, both required of ultramarathon training. The aerobic zone also encourages fat oxidization (using stored fat for fuel), capillary building, and building a solid endurance base. This is essentially where you become better at running slow miles for a long time.
Hill and speedwork
Wednesdays are designed to be a strength building run – either a speed or hill workout. Unless you live in pancake flat coastal South Carolina (like me), chances are you will cover a significant amount of elevation over the course of 100 miles. It’s imperative that you train your legs not just for distance, but for climbing as well.
Your base runs and long runs should include hills on your run route. However, the Wednesday workout should specifically focus on hill climbing AND descending. The mileage prescribed includes warm up and cool down. Again, what you do for that speed or hill workout is up to you. Be creative!
Long runs
Long runs are truly where your body adapts to running for long periods of time, physically and mentally. These are the cornerstone of ultramarathon training. Further, long runs are the perfect “dress rehearsal” for your race. Long runs give you an opportunity to experiment with – and perfect – nutrition and hydration plans, anti chafing products, new shoes or shorts…you get the idea. Long runs should be done at an easy effort pace.
You’ll notice that the long runs during the base building portion of the plan give a suggested range of mileage. This gives you options, depending upon how you are feeling that day. Struggling to get through, or short on time? Go with the lower end. Feeling amazing, and don’t want to stop running? Hit the higher end of the mileage.
Back to back long runs
Back to back long runs are a safer and more efficient way to increase total volume of miles for the week, without putting in extreme long distance runs. And while it may not be their main purpose, they do help you get used to running on fatigued legs.
In this training plan, the second long run is prescribed in time, rather than mileage. I find this allows each athlete to truly listen to their body and complete the long run accordingly, rather than pushing to meet an arbitrary number of miles. If you are feeling strong, your body may allow you to push a little further. Feeling beat up from a long week of training? Take it easy, and use the time as a true recovery run.
Important note: weekly mileage totals in the plan are based upon a 10:00/mile pace for the second long run. DO NOT WORRY if your pace is faster or slower, and it changes the overall weekly mileage. Stick with the prescribed time.
Rest days
A common misconception among many runners is that more running = faster runner, and therefore, many runners loathe rest days for fear that time off will make them lose progress. This couldn’t be further from the truth. Rest days are an integral part of the training process. During rest days, your body recovers from the physical stress of workouts, rebuilds damaged tissue, and becomes stronger.
This program includes two rest days. For more experienced athletes, one of those rest days can be used as a low impact cross training day (think: cycling, swimming, hiking, etc.). One day should be 100% rest. In short: for the love of all things, do not skip your rest days.
Active recovery
During cutback weeks, you will notice active recovery days. These workouts are designed to help promote blood flow, encourage healing, stimulate cardiovascular endurance, but remain low impact. Workouts like: swimming, biking, hiking, yoga, elliptical, etc. are all great options. Keep the effort on the lighter end. If your body is exhausted and you are in need of a rest day, you can substitute the active recovery days with rest instead.
Strength Training:
Training for – and running – a 100 mile ultramarathon is going to put some serious stress on your muscles, joints, ligaments, and bones. You can make ALL of them stronger by incorporating a regular strength training routine. Again, what type and when you incorporate strength training is up to you. For starters, check out these workouts:
Run Far, Lift Heavy: How to Balance Ultramarathon & Strength Training
No Equipment, Beginner Strength Training Workout for Trail Runners
6 Lower Leg Strength, Stability, & Balance Exercises for Trail Runners
8 Core Strengthening Exercises for Trail Runners (No Equipment Needed)
DISCLAIMER:
The following 100 mile ultramarathon training plan is designed for educational purposes, and is not a prescribed training plan for any particular individual. While I am a certified exercise physiologist and RRCA running coach, and have designed this training plan with safety in mind for the healthy, adult ultrarunner, you should understand that when participating in a 100 mile training program, there is the possibility of physical injury. If you engage in this training plan you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself. You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.
Without further ado: the 100 Mile Ultramarathon Training Plan
If you’d like a full size, printable PDF of this chart, follow this link and fill out the form, and we’ll email you a free downloadable copy!
Other Helpful Resources:
Check out my Ultramarathon Training & Racing tips page for countless other articles to help you on your 100 mile training journey. There you’ll find articles about things like ultramarathon training and racing nutrition, to how to pack a drop bag, or what to do during your 100 mile taper, and more.
Have any questions about this training plan, or training for a 100 mile ultramarathon in general? Comment below!
Heather Hart is an ACSM certified Exercise Physiologist, NSCA Certified Strength and Conditioning Specialist (CSCS), UESCA certified Ultrarunning Coach, RRCA certified Running Coach, co-founder of Hart Strength and Endurance Coaching, and creator of this site, Relentless Forward Commotion. She is a mom of two teen boys, and has been running and racing distances of 5K to 100+ miles for over a decade. Heather has been writing and encouraging others to find a love for fitness and movement since 2009.
Lindsay
I’ve been looking forward to this post! Thank you so much! I’m about 7 weeks out from my 2nd 100 attempt. I’m sticking to my plan but this gives me ideas for future training. I tend to do pretty low mileage and run back of pack with the goal of finishing. A plan like this will help me improve overall for next time around. Can’t wait!
Stacy
Thank you for posting this article.
I just moved from the mountains of WA to the lowcountry. Its nice to see someone enjoying the trails in SC, even though its flat, but it is beautiful!
Heather Hart, ACSM EP-C
You are so welcome Stacy! Welcome to the lowcountry. If you haven’t yet, definitely check out Eagle Endurance races!
Stacy J
Funny that you mention them. I am actually volunteering that the Kings Hwy Ultra.
Heather Hart, ACSM EP-C
Awesome! I will see you there!
Anita
Thanks for the shared information.
Great to see that you took time in the schedule.
Next year I hopr yo do my 175 K and the terrain around our house is heavier than the course. So for me “time on my feet” is more important than reaching miles/kilometers.
Think I make my own scedule for that reason in times (the serious distances)
Chris
Hi Heather,
I’ve done several 50’s and Iron Mans and was very excited when I saw your training plan for my first 100. I’m 7 weeks out and legs/body feel great! 50k went well and looking forward to my 50 miler on Labor Day weekend. Can’t wait to provide an update after Tesla Hertz 100 in October. I highly recommend this routine for anyone looking to successfully compete their first 100.
Mick
Living in Beaufort SC running is fun until you go to Greenville for a run. It is always a welcomed challenge.
MURR
My first 100 miler is in two weeks. Looking forward to it!
Pat Graves
Thank you soooo much for putting this training plan online. I am getting ready to use it for my first 100 miler in October. As I go over it, I am not sure what the AR would be.
I am a back of the pack runner/power hiker/walker but always seem to get it done.
Thank you again
This will be very helpful.
Pat
Niko Imbraguglio
AR = active recovery, perhaps as the author described above
Ben Grubisich
Thank you for putting this up! I have been using the ultraladies plan for the last couple 100’s and have been looking for something with a little bit more flexibility that I can fit more to what I feel! Using this as a base for Superior this year!
LEWIS NUNN
I’m training for the HURT 100 and have been advised to train with wet feet. Not wanting to damage feet while conditioning them I was thinking to maybe use moleskin. Any thoughts? What is traditionally helpful for helping wet feet from being damaged and blistered, torn, etc?
Heather Hart, ACSM EP-C
Hi Lewis! I’ve personally never had any luck with moleskin, I find it actually aggravates my feet even more. That said, I do love the product “RunGoo” to keep my feet from blistering when wet. I’ve used it through the Hell Hole Hundred (summer and winter) which are notoriously flooded (knee deep water) without issue. Have you read the book “Fixing your Feet” by John Vonhof? I’d highly recommend checking it out! It’s full of various ways to tape your feet and avoid blisters and maceration. I hope that helps! Good luck!
Jean-Pierre Charron
My name is Jean-Pierre Charron 5 times ultra finisher, living in Houston.
Your Training Schedule caught my attention because my best finish is forever
engraved in my brain and for the following reasons, I want to be on the starting line
again next October 21, Covid permitting.
1. I will be 80 in January
2. I have practiced top nutrition for the past 32 years and I do not look or feel 80 at all
3. My previous Ultra, dates from 2012. I cut it short after 15 miles because I did not
have any cartilage left on my left hip joint and the pain was coming back.
3 years later I surrendered to a New Orleans surgeon who convinced me of the need
for surgery. It was a total success through rehab.
4. Now that I retired, I can focus on my preparation.
For that purpose, last April, I climbed non-stop120 floors in a downtown Houston
building, It went very well, but with very mild discomfort on left knee and hip joints,
which cleared the day after.
Nevertheless, I am going to correct this issue with proper rehab because my brain
brain continue to favor the right leg.
My next challenge is 300 floors next April.
5. My next goal is to maintain this level of fitness for my later years.
I have only one question from your training schedule: What is your definition of AR?
Michael
Active recovery – non running… bike, rowing or swim just to name a few!
Jean-Pierre Charron
My name is Jean-Pierre Charron 5 times ultra finisher, living in Houston.
Your Training Schedule caught my attention because my best finish is forever
engraved in my brain and for the following reasons, I want to be on the starting line
again next October 21, Covid permitting.
1. I will be 80 in January
2. I have practiced top nutrition for the past 32 years and I do not look or feel 80 at all
3. My previous Ultra, dates from 2012. I cut it short after 15 miles because I did not
have any cartilage left on my left hip joint and the pain was coming back.
3 years later I surrendered to a New Orleans surgeon who convinced me of the need
for surgery. It was a total success through rehab.
4. Now that I retired, I can focus on my preparation.
For that purpose, last April, I climbed non-stop120 floors in a downtown Houston
building, It went very well, but with very mild discomfort on left knee and hip joints,
which cleared the day after.
Nevertheless, I am going to correct this issue with proper rehab because my brain
brain continue to favor the right leg.
My next challenge is 300 floors next April.
5. My next goal is to maintain this level of fitness for my later years.
6. Sorry, I am a perfectionist with everything I tackle.
With volunteers and other mountain runners I created this Ultra in 1993 and
I wanted it to be a showcase in all compartments and to all people concerned,
athletes, non athletes, supporters, families up to the creole food at the mid point
three quarter point and finish, along with the list of best scenic locations for TV
coverage. My experience of large construction projects around the world helped me.
My race is called “Le Grand Raid de l’Ile de La Reunion” in the Indian Ocean.
This is a tropical island East of Madagascar, with the highest summit at 3097meters
in the Indian Ocean.
I passed the torch because my professional career before and after these Ultras was
essentially in the US.
I got my reward in April 2019 when the top French sports magazine organized
a poll to elect, I quote: “The Most Mythical Mountain Race of the World”.
14,000 runners around the world elected The Grand Raid as the best.
The cherry on the cake was to watch live the monumental start on sea front
boulevard in Saint-Pierre with a drone coverage. The best visual ever.
Now you can understand my level of passion and wanting to cross the finish line
again.
Thank you for reading me.
I have only one question from your training schedule: What is your definition of AR?
I searched within ultra marathons vocabularies and acronyms without success.
Anna-Karin
Hi Heather! I have a question about strength training in this plan. When during the week do you suggest I put in one or two strength training sessions? I normally do core and leg exercises at home with or without extra weights. Thanks for a great blog post and training plan! It helped me through my first 100 miler this year 🙂
Lynda
Thank you for such a great training plan. I’m training for a hundred for the first time without a coach, and this is really going to help.
I have a question for the speed workouts. Is the mileage total for the workout or for the speed part? For my speed workouts (I’m 51), I usually warm up for a couple miles, then do maybe a mile of hill repeats or speed intervals, then another couple mile cool down. Does that make sense for this training plan?
Thanks again!
Michael
Hi Coach Heather – Thank you for your Ultra Training Plan! I just completed my first 24Hr Challenge and completed 91 miles – the goal was 100, but blisters (from the heat + pavement) was something I hadn’t even considered! Your plan gave me the confidence to take it on, and besides my feet – my body feels surprisingly great! We raised $$ for the American Foundation for Suicide Prevention, and on behalf of myself and everyone I was able to inspire > Huge Thank you for putting this out there!! Much Respect, Mike Ainis
Elizabeth
Hi Coach Heather. Thank you for putting this training schedule. I have a question, I’ve done 25 marathons and several half marathons. I’m thinking of doing my first 100 ultra marathon and was wondering if 19 weeks is enough time for training. What do you think?
Thank you in advance.
Heather Hart, ACSM EP-C
Hi Elizabeth! I think that the biggest factor isn’t so much what your past racing experience is (though that IS awesome!) as much as what your current weekly training volume has been over the last handful of months, both in running volume and # of days per week. Generally (and this is a very general statement) if a client is easily and regularly logging about 35-40 miles per week over 4-6 days per week, and has been for the last few months, I think that 19 weeks is doable for a “just finish” approach. I do personally prefer a 24 week training cycle for the 100 mile distance.
Matthew
This plan worked well for my partner and me. We both completed and were well prepared for our first 100 without having ever done more than a 50k!
Tracy Hampson
Your plan looks to be the best that I have found on the internet and what I a am looking for. I’m in the UK and attempting my first 100 miler in May 2023, I’m also entered in 2 x 50 milers and a marathon in the build up. I have done 3 x 50 milers, 2 x marathons and a 50k so far this year. I have a 40 miler in a week and another marathon on NYE. I haven’t followed a plan for any of these, but I want to be more structured and sensible with 100 training. I’m glad I found this now, with 24 weeks it looks like it’s about to start without working the dates out. 🙂
ali
hey heather,
Looking forward to my first 100 miler this year. The Vermont 100!!!!!
Looking at your plant think it could really work for a “non plan follower” like me. I can’t do super high mileage as I am old ….ha! I’ve been reading your words all around for a while and appreciate all your great wisdom.
Oh one more thing. I wanted to enlarge the plan and when I tried clicking on the photo of the plan nothing happens. Am I missing something?
Karl Hellstrand
Just a thank you as I used this plan to train for the Riverlands 100 in Maine this year. Finished 8th in 27h43m. Not a fast time but it was a pretty brutal (but amazing!) course. 41 DNFs out of 71 total solo runners. The mileage I put into training helped me keep pushing forward
Thanks!
Elle
I just ran my first 100 mile race 2 weeks ago and trained using this plan. Thank you so much for putting it together, Heather.
lele
What does SSR stand for in the training plan?