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% MHR — fitness assessment
8 × 2 min hill repeats 80% MHR
4 × 10 min 85% MHR / 3 min recovery
35 min very easy trail
2h30 mountainous terrain D+700m
55 min trail — 60-65% MHR
60 min trail — 65-70% MHR
8 × (3 min 87% MHR / 90 s recovery)
6 × 3 min hill repeats 80% MHR + technical descents
35 min very easy trail
2h45 ultra terrain D+800m — nutrition test
60 min trail — 60-65% MHR
65 min trail — 65-70% MHR
5 × 10 min 85% MHR / 3 min recovery
10 × 2 min hill repeats 82% MHR
45 min trail — 65% MHR
3h ultra terrain D+900m
65 min trail — 65% MHR
40 min trail — 60-65% MHR
5 × 90 s hill repeats — 75% MHR
30 min very easy trail
110 min trail terrain
65 min trail — 65-70% MHR
6 × (5 min 88-90% MHR / 2 min recovery)
8 × 2 min hill repeats 80% MHR + 2 × 10 min threshold
45 min trail — 65% MHR
3h30 ultra terrain D+1000m
70 min trail — 65% MHR
70 min trail — 65-70% MHR
6 × 10 min 85% MHR / 3 min recovery
6 × 3-4 min hill repeats 80% MHR
50 min trail — 65% MHR
4h ultra terrain D+1200m — full nutrition
75 min trail — 65% MHR
40 min trail — 60-65% MHR
5 × 90 s hill repeats — 75% MHR
30 min very easy trail
120 min trail terrain
70 min trail — 65-70% MHR
5 × (6 min 87% MHR / 2 min recovery)
8 × 2 min hill repeats 82% MHR + 30 min downhill technique
45 min trail — 65% MHR
4h30 ultra terrain D+1300m — simulation
80 min trail — 65% MHR
70 min trail — 65-70% MHR
6 × 10 min 85-87% MHR / 3 min recovery
10 × 2 min hill repeats 82% MHR
50 min trail — 65% MHR
5h ultra terrain D+1500m — nutrition + solid food
85 min trail — 65% MHR
40 min trail — 60-65% MHR
5 × 90 s hill repeats — 75% MHR
25 min very easy trail
120 min trail terrain
70 min trail — 65-70% MHR
6 × (5 min 88% MHR / 2 min recovery)
6 × 4 min hill repeats 80% MHR + technical descents
1h30 night trail with headlamp — marked or familiar terrain
5h30 ultra terrain D+1600m — full simulation
85 min trail — 65% MHR
40 min trail — 60-65% MHR
4 × 90 s hill repeats — 75% MHR
25 min very easy trail
100 min trail terrain
75 min trail — 65-70% MHR
6 × 10 min 85-87% MHR / 3 min recovery
10 × 2 min hill repeats 82% MHR
50 min trail — 65% MHR
6h ultra terrain D+1800m — race simulation with full gear
90 min trail — 65% MHR
40 min trail — 60-65% MHR
4 × 90 s hill repeats — 75% MHR
25 min very easy trail
110 min trail terrain
70 min trail — 65-70% MHR
20 min warm-up + 40 min at target pace + 15 min recovery
8 × 2 min hill repeats 80% MHR — race profile
2h night trail — race-specific terrain if possible
4h30 ultra terrain — simulation with drop bag test
40 min easy trail
40 min trail — 60-65% MHR
4 × 90 s hill repeats — 75% MHR
25 min very easy trail
90 min trail terrain
65 min trail — 65-70% MHR
4 × 8 min 85% MHR — maintenance
6 × 2 min hill repeats 80% MHR
45 min trail — 65% MHR
3h trail terrain — sustained target pace
40 min very easy trail
35 min trail — 60-65% MHR
4 × 90 s hill repeats — 75% MHR
25 min very easy trail
80 min trail terrain
40 min trail — 65-70% MHR
2 × 8 min 85% MHR — quality maintenance
30 min trail + 4 × 30 s strides
20 min very easy trail
45 min at race pace — similar terrain
25 min very easy trail
20 min trail — 60% MHR
15 min + 3 × 30 s at race pace — keep legs fresh
Rest — mental preparation, gear check, drop bags
TRAIL 100K — 100 km of pure adventure. Manage, suffer, finish.
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.