100km Beginner Training Guide
The perfect beginner training for your 100km challenge. This is the plan for you if you can complete a 5km run without stopping, in under 40 minutes.
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 – 8km Half Easy Half Tempo
Thursday – REST
Friday – 8km Easy Run
Saturday – 10km Long Run
Sunday – REST
Week 2
Monday – 7.1km Broken 600s
Tuesday – 8km Easy Run
Wednesday – 9km Tempo 2k
Thursday – REST
Friday – 9km Easy Run
Saturday – 13km Long Run
Sunday – REST
Week 3
Monday – 7.2km Ascending Hill Reps
Tuesday – 7km Easy Run
Wednesday – 7km Over and Unders 1km
Thursday – REST
Friday – 8km Easy Run
Saturday – 25km Long Run
Sunday – REST
Week 4
Monday – 5km Progressive Hill Reps
Tuesday – REST
Wednesday – 7km Half Easy Half Tempo
Thursday – REST
Friday – 8km Easy Run
Saturday – 15km Long Run
Sunday – REST
Week 5
Monday – 7km Shorter Intervals
Tuesday – 8km Easy Run
Wednesday – 7km 1.5k Rep
Thursday – REST
Friday – 9km Easy Run
Saturday – 25km Long Run
Sunday – REST
Week 6
Monday – 11km Longer Hill Repeats
Tuesday – 7km Easy Run
Wednesday – 11km Progressive Run
Thursday – REST
Friday – 10km Easy Run
Saturday – 20km Long Run
Sunday – REST
Week 7
Monday – 9.2km Descending Hill Reps
Tuesday – 5km Easy Run
Wednesday – 11km 1.5k Rep
Thursday – REST
Friday – 5km Easy Run
Saturday – 27km Long Run
Sunday – REST
Week 8
Monday – 7.3km 200m Repeats
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 Over and Unders 400m
Thursday – REST
Friday – 5km Easy Run
Saturday – 35km Long Run
Sunday – REST
Week 10
Monday – 9km Drop Set Hill Reps
Tuesday – 10km Easy Run
Wednesday – 13km Rolling 500s
Thursday – REST
Friday – 14km Easy Run
Saturday – 18km Long Run
Sunday – REST
Week 11
Monday – 9.2km 600s into 200s
Tuesday – 5km Easy Run
Wednesday – 9km Tempo 2.5k
Thursday – REST
Friday – 5km Easy Run
Saturday – 18km Long Run
Sunday – REST
Week 12
Monday – 7.3km Drop Set Hill Reps
Tuesday – REST
Wednesday – 7km Over and Unders 1k
Thursday – REST
Friday – 14km Easy Run
Saturday – 18km Long Run
Sunday – REST
Week 13
Monday – 9km Alternating Hill Reps
Tuesday – 5km Easy Run
Wednesday – 10km Tempo 1200
Thursday – REST
Friday – 5km Easy Run
Saturday – 55km Long Run
Sunday – REST
Week 14
Monday – 8km Easy Run
Tuesday – 8km Easy Run
Wednesday – 9km Tempo 2-1
Thursday – REST
Friday – 15km Easy Run
Saturday – 25km Long Run
Sunday – REST
Week 15
Monday – 9.2km Progressive Hill Reps
Tuesday – REST
Wednesday – 11km 200m Repeats
Thursday – REST
Friday – 12km Easy Run
Saturday – 15km Long Run
Sunday – REST
Week 16
Monday – REST
Tuesday – 8km Taper Up & Overs
Wednesday – 6km Easy Run
Thursday – REST
Friday – REST
Saturday – 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.
