Trail 100K — Expert Plan
The 100k trail is an ultimate challenge pushing your limits for 12-20 hours. This 20-week plan targets experienced runners who have completed 50-80k races. Complete physical and mental preparation.
Prerequisites
- ✓Completed at least one 80k trail or two 50k trails
- ✓Consistently running 5-6x per week for at least 1 year
- ✓Comfortable with 6h+ runs on ultra terrain
- ✓Experience with night running
Export this plan
Add sessions to your calendar or export to your Garmin / Coros watch.
Week-by-week program
55 min trail — 65-70% FCM — évaluation état de forme
8 × montées 2 min 80% FCM
4 × 10 min 85% FCM / 3 min récup
35 min trail très facile
2h30 terrain montagneux D+700m
55 min trail — 60-65% FCM
60 min trail — 65-70% FCM
8 × (3 min 87% FCM / 90 s récup)
6 × montées 3 min 80% FCM + descentes techniques
35 min trail très facile
2h45 terrain ultra D+800m — nutrition test
60 min trail — 60-65% FCM
65 min trail — 65-70% FCM
5 × 10 min 85% FCM / 3 min récup
10 × montées 2 min 82% FCM
45 min trail — 65% FCM
3h terrain ultra D+900m
65 min trail — 65% FCM
40 min trail — 60-65% FCM
5 × montées 90 s — 75% FCM
30 min trail très facile
110 min terrain trail
65 min trail — 65-70% FCM
6 × (5 min 88-90% FCM / 2 min récup)
8 × montées 2 min 80% + 2 × 10 min seuil
45 min trail — 65% FCM
3h30 terrain ultra D+1000m
70 min trail — 65% FCM
70 min trail — 65-70% FCM
6 × 10 min 85% FCM / 3 min récup
6 × montées 3-4 min 80% FCM
50 min trail — 65% FCM
4h terrain ultra D+1200m — nutrition complète
75 min trail — 65% FCM
40 min trail — 60-65% FCM
5 × montées 90 s — 75% FCM
30 min trail très facile
120 min terrain trail
70 min trail — 65-70% FCM
5 × (6 min 87% FCM / 2 min récup)
8 × montées 2 min 82% FCM + technique descente 30 min
45 min trail — 65% FCM
4h30 terrain ultra D+1300m — simulation
80 min trail — 65% FCM
70 min trail — 65-70% FCM
6 × 10 min 85-87% FCM / 3 min récup
10 × montées 2 min 82% FCM
50 min trail — 65% FCM
5h terrain ultra D+1500m — nutrition + alim solide
85 min trail — 65% FCM
40 min trail — 60-65% FCM
5 × montées 90 s — 75% FCM
25 min trail très facile
120 min terrain trail
70 min trail — 65-70% FCM
6 × (5 min 88% FCM / 2 min récup)
6 × montées 4 min 80% FCM + descentes techniques
1h30 trail de nuit avec frontale — terrain balisé ou connu
5h30 terrain ultra D+1600m — simulation complète
85 min trail — 65% FCM
40 min trail — 60-65% FCM
4 × montées 90 s — 75% FCM
25 min trail très facile
100 min terrain trail
75 min trail — 65-70% FCM
6 × 10 min 85-87% FCM / 3 min récup
10 × montées 2 min 82% FCM
50 min trail — 65% FCM
6h terrain ultra D+1800m — simulation race avec matériel complet
90 min trail — 65% FCM
40 min trail — 60-65% FCM
4 × montées 90 s — 75% FCM
25 min trail très facile
110 min terrain trail
70 min trail — 65-70% FCM
20 min échauffement + 40 min allure cible + 15 min récup
8 × montées 2 min 80% FCM — profil course
2h trail de nuit — terrain race-specific si possible
4h30 terrain ultra — simulation avec dropbag test
40 min trail facile
40 min trail — 60-65% FCM
4 × montées 90 s — 75% FCM
25 min trail très facile
90 min terrain trail
65 min trail — 65-70% FCM
4 × 8 min 85% FCM — entretien
6 × montées 2 min 80% FCM
45 min trail — 65% FCM
3h terrain trail — allure cible maintenue
40 min trail très facile
35 min trail — 60-65% FCM
4 × montées 90 s — 75% FCM
25 min trail très facile
80 min terrain trail
40 min trail — 65-70% FCM
2 × 8 min 85% FCM — entretien qualité
30 min trail + 4 × 30 s accélérations
20 min trail très facile
45 min allure race — terrain similaire
25 min trail très facile
20 min trail — 60% FCM
15 min + 3 × 30 s allure race — garder les jambes
Repos — préparation mentale, vérification matériel, dropbags
TRAIL 100 KM — 100 km de pure aventure. Gérez, souffrez, finissez.
Training tips
- 1.A 100k is a life project — plan your entire season around this goal
- 2.Recovery is as essential as training — build in proper recovery weeks
- 3.Master your emotions: emotional highs and lows are amplified after 80km
- 4.Drop bags: prepare carefully (dry clothes, comfort foods, spare gear)
- 5.Train at night at least twice before your race — headlamp use and sleep management
- 6.Race plan: A, B and C goals — adapt to conditions on race day
Frequently Asked Questions
Does a 100k trail include night running?
Yes, most 100k trails start early morning and include a night section. Depending on your speed, you'll spend 2-6 hours in the dark. Night training is therefore essential. A powerful headlamp with backup battery is non-negotiable.
How do you manage the urge to drop out at a 100k?
Think about dropping out before the race. Define your legitimate drop conditions (injury, medical risk) vs emotional ones (normal fatigue and pain). If you're considering dropping in a low point, eat, sit for 5 minutes, restart slowly. You often just need calories.
What recovery is needed after a 100k trail?
Count 4-6 weeks of full recovery. Week 1: rest and care (ice, light massage). Weeks 2-3: walking and swimming. Week 4: very light return to jogging. Most runners underestimate recovery after an ultra — the body has endured profound stress.