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24-Week Programme

100 MILE
ULTRA
PREP.

The 100-miler is the ultimate test of endurance, mental strength and preparation. It will take you through the night, through lows you've never experienced, and to a finish line that will change how you see yourself forever.

You must have completed a 50-mile race before attempting this plan. Peak mileage reaches 70+ miles per week. The training is as much mental as physical — learning to keep moving when every part of you wants to stop is the real skill.

🌙 Night Running
You will run through at least one full night. Train in darkness regularly from week 8.
🍕 Real Food
Gels stop working after 12 hours. Train your gut with real food — soup, potatoes, PB sandwiches.
🧠 Mental Lows
You will hit dark patches at mile 60-80. Train your self-talk. Know what you'll say to yourself when it hurts.
🤝 Crew & Pacers
Know your aid station plan, crew instructions and pacer pick-up points. Organisation saves hours.
WeekTueWedThuFriSat — LongSun — B2BTotal
01–02Foundation6 mi easyStrength + 4 mi8 mi w/ hillsRest16–18 mi trail8–10 mi easy42–46 mi
03–04Trail focus7 mi easyStrength + 5 mi10 mi trailRest20–22 mi trail10–12 mi easy52–56 mi
05Recovery5 mi easyStrength + 3 mi6 mi easyRest14 mi easy7 mi easy35 mi
06Vert intro7 mi easyStrength + 5 mi12 mi vert 3,000ftRest24 mi trail12 mi easy60 mi
💡 Phase 1 goal: Build your weekly mileage base to 55–60 miles consistently. Every run should feel comfortable at this stage. If you're struggling to recover between sessions, you're going too hard.
WeekTueWedThuFriSat — LongSun — B2BTotal
07–08Volume up8 mi easyStrength + 5 mi12 mi trailRest26–28 mi trail14–16 mi tired65–69 mi
09Recovery5 mi easyStrength + 3 mi7 mi easyRest16 mi easy8 mi easy39 mi
10–11Night training8 mi easyStrength + 6 mi14 mi incl. nightRest30–32 mi night hrs15–18 mi tired67–72 mi
12Recovery5 mi easyStrength + 3 mi7 mi easyRest18 mi easy9 mi easy42 mi
13Gut training8 mi easyStrength + 5 mi12 mi trailRest32 mi real food only16 mi tired73 mi
💡 Week 13 gut training: Do your 32-mile long run using only real food — no gels. Potatoes with salt, PB sandwiches, banana, dates, rice cakes. Your gut needs to learn to process solid food while running.
WeekTueWedThuFriSat — LongSun — B2BTotal
14–15Peak volume8 mi easyStrength + 6 mi14 mi vertRest34–36 mi trail18–20 mi tired74–78 mi
16Recovery6 mi easyStrength + 4 mi8 mi easyRest20 mi easy10 mi easy48 mi
17–18Race simulation8 mi easyStrength + 5 mi12 mi trailRest38–40 mi full race kit18–22 mi very tired76–79 mi
19Recovery6 mi easyStrength + 4 mi8 mi easyRest20 mi easy10 mi easy48 mi
20Biggest week8 mi easyStrength + 6 mi14 mi vertRest40 mi — peak long run20 mi — peak B2B88 mi
💡 Week 20 is your hardest week ever. 40 miles Saturday, 20 miles Sunday. After this, you taper. You will never run 100 miles in training — the race provides the extra 40. Trust your training. The hard work is done.
WeekTueWedThuSatSunTotal
21Drop volume7 mi easyStrength + 4 mi10 mi trail24 mi easy12 mi easy57 mi
22Reduce further6 mi easyLight mobility8 mi trail18 mi easy9 mi easy41 mi
23Almost there5 mi easyLight mobility6 mi easy + strides10 mi easy5 mi easy26 mi
24Race week 🌙4 mi easy20 min walk2 mi shakeoutRest — final prep🏁 RACE DAY — 100 Miles!—
💡 100-mile race day strategy: Miles 1–30 should feel embarrassingly easy. Miles 30–60 settle into your rhythm. Miles 60–80 are where races are won or lost — keep eating, keep moving. Miles 80–100 is pure willpower. When it gets dark inside your head, remember why you started. Walk if you must, but keep moving forward. The finish line always comes.