100km Advanced Training Guide

The perfect advanced training for your 100km challenge. This is ideal if you regularly run 10km and do some structured training, for example intervals.

If you would prefer to view this plan in PDF format, press the button below:

GLOSSARY FOR TRAINING PLAN TERMS

  • Hill sprints: just as they sound – sprinting up a hill.
  • Tempo runs: should be done at 86 – 90 percent of your maximum heart rate and feel ‘comfortably hard’.
  • Descending intervals: this is a very intense workout that should only be performed one or twice a month. Start with high cadence for around 3 minutes. Cut length in half each interval. Recovery time should be same length as effort e.g. 3 minutes
  • Progression runs: starting relatively slow or easy pace and getting progressively faster throughout the run.
  • Over-unders: a type of interval structure with sustained intervals divided into segments that alternate between under-segments, resembling valleys and over-segments resembling peaks.
  • Easy runs: 40% of maximum effort.
  • On Off Ks: One pace 1km different pace the next.

Week 1

Monday – 7km Hill Repeats

Tuesday – 8km Easy Run

Wednesday – 8.8km 200m Tempo Repeats

Thursday – REST

Friday – 12km Easy Run

Saturday – 15km Long Run

Sunday – REST


Week 2

Monday – 7.3km Broken Miles

Tuesday – 8km Easy Run

Wednesday – 9km Progressive Hot Spot Run

Thursday – REST

Friday – 9km Easy Run

Saturday – 21km Long Run

Sunday – REST


Week 3

Monday – 7.2km Ascending Hill Reps

Tuesday – 7km Easy Run

Wednesday – 7km Tempo 1200

Thursday – REST

Friday – 8km Easy Run

Saturday – 25km Long Run

Sunday – REST


Week 4

Monday – 5km Progressive Hill Reps

Tuesday – REST

Wednesday – 7KM Tempo 4k

Thursday – REST

Friday – 8km Easy Run

Saturday – 15km Long Run

Sunday – REST


Week 5

Monday – 7.2km Descending Intervals

Tuesday – 8km Easy Run

Wednesday – 7km Progressive Run

Thursday – REST

Friday – 9km Easy Run

Saturday – 30km Long Run

Sunday – Rest


Week 6

Monday – 11km Longer Hill Repeats

Tuesday – 7km Easy Run

Wednesday – 11km Over and Unders 1km

Thursday – REST

Friday – 12km Easy Run

Saturday – 21km Long Run

Sunday – REST


Week 7

Monday – 9,2km Descending Hill Reps

Tuesday – 5km Easy Run

Wednesday – 11km On Off Ks

Thursday – REST

Friday – 5km Easy Run

Saturday – 35km Long Run

Sunday – REST


Week 8

Monday – 8km Extended Kms

Tuesday – REST

Wednesday – 7km Tempo 5k

Thursday – REST

Friday – 10km Easy Run

Saturday – 12km Long Run

Sunday – REST


Week 9

Monday – 9km Progressive Hill Reps

Tuesday – 5km Easy Run

Wednesday – 9km Tempo 2.5k

Thursday – REST

Friday – 5km Easy Run

Saturday – 42.2km Marathon Long Run

Sunday – REST


Week 10

Monday – 10km Easy Run

Tuesday – 13km On and Offs

Wednesday – 14km Easy Run

Thursday – REST

Friday – 9km Drop Set Hill Reps

Saturday – 18km Long Run

Sunday – REST


Week 11

Monday – 9km 800m Repeats

Tuesday – 5km Easy Run

Wednesday – 9km Tempo 6k

Thursday – REST

Friday – 5km Easy Run

Saturday – 50km Long Run

Sunday – REST


Week 12

Monday – REST

Tuesday – 7.3km Drop Set Hill Reps

Wednesday – 14km Easy Run

Thursday – REST

Friday – 7km Over and Unders 400m

Saturday – 16km Long Run

Sunday – REST


Week 13

Monday – 9km Alternating Hill Reps

Tuesday – 5km Easy Run

Wednesday – 9km Half Easy Half Tempo

Thursday – REST

Friday – 5km Easy Run

Saturday – 65km Long Run

Sunday – REST


Week 14

Monday – 8km Easy Run

Tuesday – 8km Easy Run

Wednesday – 9km Progressive Run

Thursday – REST

Friday – 15km Easy Run

Saturday – 25km Long Run

Sunday – REST


Week 15

Monday – 9.2km Progressive Hill Reps

Tuesday – REST

Wednesday – 11km Rolling 500s

Thursday – REST

Friday – 12km Easy Run

Saturday – 15km Long Run

Sunday – REST


Week 16

Monday – REST

Tuesday – 8km Taper Up and Overs

Wednesday – 6km Easy Run

Thursday – REST

Friday – REST

Saturday – 100km RACE DAY

Sunday – REST

Want to excel with your ultra marathon training plan?

The best hints and tips from all our experts. From how to fuel your training to injury prevention. Keep coming back for your weekly dose of inspiration to get the most out of your ultra-marathon training.

Event Partners
Gold Charity Partners