Looking for a 100-mile Ultramarathon training plan to use as a baseline? Look no further, below you can find a basic, intermediate plan to achieve completion of your 1st 100-mile event. This program assumes that you have at least completed a marathon or multiple half marathons and feel comfortable with those distances. You will expect to start the weekly mileage around 40 miles per week and slowly ramp up to a peak week of 75 miles week. The program is divided into three main blocks. Build endurance/mileage section, followed by an Ultra-Prep simulation block and finally the taper/recovery block.

You will find yourself doing some light/short mileage running during the week and longer back-to-back long runs. Although this program does not include a massive 45-50 mile run like other plans, it has been my experience that back-to-back-to-back long runs are key to learning how your body reacts and feels during the later parts of the event.

Every week there will be a topic for you to focus on in preparation for the event; some are mental some are developing and improving strategies.

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Total	Focus/Comments
1	Rest/ Cross	3	3	3	Rest	15	15	39	Prepare your calendar and adjust training runs considering holidays, trips, work, and others.
2	Rest/ Cross	3	3	3	Rest	Rest	15	21	Week 1-18: Build base and endurance portion. Add hills, speed, and tempo work during the week.
3	Rest/ Cross	3	3	6	Rest	15	10	37	Find out your why? Determine Goals A, B & C
4	Rest/ Cross	3	3	6	Rest	15	15	42	Determine your pacing goals based on the course and event goals.
5	Rest/ Cross	3	3	4	Rest	15	16	41	Use your total pace, not your moving pace, to reassess your goals
6	Rest/ Cross	5	3	6	Rest	15	15	42	Think about what could go wrong, scenarios and prepare a plan to tackle
7	Rest/ Cross	3	3	3	Rest	15	18	42	Think about what could go right scenarios and prepare a plan to take advantages
8	Rest/ Cross	3	6	3	Rest	18	13	43	Adjust goals and pace based on the current status/state
9	Rest/ Cross	6	3	6	Rest	15	10	40	Plan your mental game strategy. Music, books, podcasts, nothing.
10	Rest/ Cross	6	3	3	Rest	15	11	38	Practice your hydration strategy
11	Rest/ Cross	3	3	4	Rest	10	24	44	Practice your fueling strategy
12	Rest/ Cross	6	3	6	Rest	16	16	47	Procure your headlamp and test conditions
13	Rest/ Cross	3	3	6	Rest	16	16	47	Procure any running clothing to start using during long runs
14	Rest/ Cross	4	3	6	Rest	15	26	54	Plan your pacers strategy Select your pacers and crew
15	Rest/ Cross	6	3	Rest	6	14	24	53	Start adjusting the recovery plan for optimal performance and effectiveness
16	Rest/ Cross	6	3	4	Rest	16	26	55	Sun early start. Head Lamp required runs
17	Rest/ Cross	5	3	Rest	8	16	24	56	Practice stopping at the aid stations from now on. Practice re-stocking and heading out
18	Rest/ Cross	6	6	6	Rest	20	26	64	Sun early start. Head Lamp required runs
19	Rest/ Cross	5	3	Rest	10	16	26	60	Ultra-Run simulations runs Procure any additional equipment
20	Rest/ Cross	6	3	5	Rest	16	26	56	Sun early start. Head Lamp required runs
21	Rest/ Cross	3	3	Rest	12	20	30	68	Fri Night Run & Sun early start. Head Lamp required runs
22	Rest/ Cross	6	3	6	Rest	24	20	59	Procure practice fueling strategy items Primary and secondary
23	Rest/ Cross	3	Rest	Rest	10	31	31	75	Fri Night Run & Sat, Sun early start. Head Lamp required runs
24	Rest/ Cross	3	3	3	Rest	15	10	35	Focus on Recovery. Break-in running shoes you are planning to use
25	Rest/ Cross	3	3	6	Rest	6	13	31	Slow, easy recovery runs Focus on sleep and fuel
26	Rest	5	3	Rest	Rest	Race	100	108	Race Event Week

Blue – Headlamp ready

Race – push the pace

Rest – basically no running, walks are ok

Grey – Build Block Weeks: increase endurance

Pink – Ultra-Prep Block Weeks: practice event simulation

Orange – Taper Block Weeks: Focus on recovery, sleep, and mental freshness