Running
100K Ultra Completion
100K completion plan blending long runs, back-to-backs, and hike-run. 28 weeks, six runs a week.
- Distance
- 100K
- Length
- 28 weeks
- Runs per week
- 6
- Level
- Advanced
- Goal
- Finish
Who it's for
You run most days and are used to structured workouts. It is built to get you to the finish of a 100K in good shape.
It is made for trails, not the road.
How the weeks work
It runs for 28 weeks with six runs in each.
If life gets in the way you can stretch it to 36 weeks, or tighten it to 26 if you are already fit.
The last 21 days are a taper: less running, a little intensity, so you start the race fresh.
- One long run a week that grows slowly. Run it easy; the time on your feet is the point.
- Back-to-back long runs on consecutive days, to practise running on tired legs.
- Hike-run practice: power-hike the steep climbs and run everything else, the way most people race on trails.
Setting your paces
Start with a marathon-pace check run. Your result sets the paces for the rest of the plan, so run it honestly and on fresh legs.
Making it stick
- Protect the key sessions. The easy running around them can move.
- Compare each benchmark with the last one and adjust your paces, up or down.
- Practise your race-day fuelling on long runs, not on race day.
