100km Trail Training Plan
the ultimate 100km Trail training plan
16 Week Trail Plan
A week-by-week training plan to teach you all the expert skills you need to get you in peak shape for race day
3 Difficulty Levels
Beginner, intermediate and advanced level plans included. With guidance on how to choose the right plan for your 100km
Stretching Workouts
Daily stretching and rolling workouts to help keep you injury free so you can maintain your training volume
Trail Running Technique
100km ultra events cover diverse terrain. This plan will get you ready, hill running technique, stair running skills, how to use poles efficiently
Strength Workouts
Twice weekly full body running-specific strength and stability workouts. Designed to give you the core stability required to cover 100km.
Nutrition Guide
A week by week nutrition guide to maximise your training adaptations and improve your race. Plus how to fuel on race day performance.
100km Trail Training Plan includes everything you need to be successful
Whether this is your first time completing a 100km race, or you are a veteran, you need to take a proactive approach to your training, nutrition and body management in order to make it an enjoyable and successful event.
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 race day.
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 100km event.
In 16 weeks from now, the aim of the plan is to have you feeling strong and prepared. Ready to really enjoy your 100km trail event.
To give you an idea of where to start, the beginner plan kicks off with a weekly volume of approx 43km (longest run week 1 is 17km), the advanced plan starts with a total weekly volume of 70km (longest trail run week 1 is 24km).
If these volumes sound too high for your current level of fitness, you may be better off starting with the 50km trail plan. Don’t over do it and end up injured!
100km Trail Training Load
Intensity – focus on steady pace
3 / 5
Strength – 2-3 hours per week
3 / 5
Endurance – Long run starts 17km
4 / 5
Training Load – approx 10 hours pw
5 / 5
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
What our members say
I also want to mention how instrumental your plans and online guidance have been to a big turnaround in my life and a refound love of the outdoors and running
Sanil Patel
“When I joined my average pace for a 5km race was 6:53 min/km with elevation gain of 53m…
I recently did the 50km Coastal Ascent and my average pace was 6:55 min/km with elevation gain of 1454m.
Not bad I reckon! So, thanks again for your plans! ”
Nick Theile
Frequently asked questions
Is this program suitable for a beginner?
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?
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?
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
