What's in the 100 mile Trail plan

16 Week 100 Mile Plan

A week-by-week training plan to get you in peak shape for race day

3 Difficulty Levels

Beginner, intermediate and advanced level plans available.

Stretching Workouts

Daily stretching and rolling workouts to help keep you injury free

Running Technique

Includes: general running form, hill running technique, stair running skills, how to use poles efficiently

Strength Workouts

Twice weekly full body running-specific strength and stability workouts

Nutrition Guide

A week by week nutrition guide to maximise your training adaptations and improve your race performance.

Turn Up to your 100 Mile Trail Event prepared

The aim of this 16 week plan is to teach you what to do every week to get your body in the best possible shape for your 100 Mile Ultra event.

Runners often enter an ultra, get over-excited, train too hard, get injured, or peak too early.

To avoid over doing it … or under doing it, the best way to approach your training is with a specific training plan that will help you to develop endurance and strength, and gradually increase volume, elevation, and intensity, so you peak at the right time for your 100 Mile event.

In 16 weeks from now, the aim of the plan is to have you feeling strong and prepared. Ready to really enjoy your ultra.

To give you an idea of what to expect, our beginner plan kicks off with a weekly volume of 50km and a long run of 20km. The advanced plan starts with a total weekly volume of 75km and a long run of 25km.

If these training volumes feel like a stretch right now, consider starting with our 100km trail plan instead. It’s better to build gradually than risk injury by doing too much too soon.

100 Mile Trail Training Load

Intensity

3 / 5

Strength

3 / 5

Endurance

4 / 5

Training Load

4 / 5

Start training for your 100 Mile event now

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Membership Benefits

50+ training plans

Training plans from 3km – 100 miles

10+ injury rehab plans

learn how to diagnose and self treat a variety of common running injuries

100+ running articles

Covering everything you need to know to become a healthy, strong and consistent runner

Regular new content

New content added weekly

Streek community

join our active and engaging online community

Product discounts

partner discounts available for members

Frequently asked questions

Is this program suitable for a beginner?

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The beginner level of this 21km plan is suitable for someone who has been running consistently for 3 -4 months and is comfortable running 8km – 10km regularly without injuries. You may be completely new to trail running and not used to running on hilly or technical terrain.

Can you help me train when I'm injured?

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Probably, depending on your injury.rnWe are very sorry to hear you are injured. We know how difficult that can be.rnrnIf you have an injury that requires some rest from running, there are almost always some cross-training options available to help you maintain your fitness, strength, and sanity. By cross-training while you are injured, and including some simple strength, stretching and foam rolling routines, you will speed up your recovery time and ultimately make your return to running easier and more successful.rnrnYou can start our free 4 week cross training plan now for FREE.rnrnIt will help you to identify appropriate exercises based on your injury type and recommend what cross training methods will work best for your injury. When you are ready you can start our 10-week return to running program (url) or one of our run-specific rehab plans.

Can I start this program late?

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You get immediate access to your training plan when you join. You can view the current week plus any previous weeks if you are training for a specific event.rnrnWe recommend that you start with a weekly volume that your body is currently able to cope with, which might mean starting on the beginner level before moving to intermediate a few weeks later.

About the founder

Mark Green

Physiotherapist and Elite Runner

Mark, has helped over 20,000 athletes improve their running and achieve their race goals. His holistic approach to training ensures noticeable improvements in your movement from the outset