100K Running Training Plan: A Comprehensive Guide
Are you ready to take your running to the next level and tackle the ultimate challenge of running 100 kilometers? Whether you're a seasoned marathoner or an experienced ultrarunner, a well-structured training plan is essential to help you reach your goal. In this article, we'll provide you with a comprehensive 100K running training plan to help you prepare for this epic endeavor.
Phase 1: Base Building (Weeks 1-4)
Weeks 1-2: Building Your Foundation
- Weekly Mileage: 40-50 km
- Workouts:
- 3 runs per week, including one long run (15 km)
- 1 strength training session (focusing on lower body and core)
- 1 rest day or cross-training (e.g., cycling or swimming)
- Key Sessions:
- Long run: 15 km at a moderate pace
- Hill repeats: 6 x 400m at a high intensity
Weeks 3-4: Increasing Volume and Intensity
- Weekly Mileage: 50-60 km
- Workouts:
- 3 runs per week, including one long run (18 km)
- 1 strength training session (focusing on lower body and core)
- 1 rest day or cross-training (e.g., cycling or swimming)
- Key Sessions:
- Long run: 18 km at a moderate pace
- Interval training: 8 x 800m at a high intensity
Phase 2: Building Endurance (Weeks 5-8)
Weeks 5-6: Building Distance and Endurance
- Weekly Mileage: 60-70 km
- Workouts:
- 3 runs per week, including one long run (20 km)
- 1 strength training session (focusing on lower body and core)
- 1 rest day or cross-training (e.g., cycling or swimming)
- Key Sessions:
- Long run: 20 km at a moderate pace
- Hill repeats: 8 x 600m at a high intensity
Weeks 7-8: Incorporating Back-to-Back Runs
- Weekly Mileage: 70-80 km
- Workouts:
- 3 runs per week, including one long run (22 km) and one back-to-back run (10 km + 10 km)
- 1 strength training session (focusing on lower body and core)
- 1 rest day or cross-training (e.g., cycling or swimming)
- Key Sessions:
- Long run: 22 km at a moderate pace
- Back-to-back run: 10 km + 10 km at a moderate pace
Phase 3: Taper and Rest (Weeks 9-12)
Weeks 9-10: Tapering and Rest
- Weekly Mileage: 50-60 km
- Workouts:
- 2 runs per week, including one shorter long run (15 km)
- 1 strength training session (focusing on lower body and core)
- 2 rest days or cross-training (e.g., cycling or swimming)
- Key Sessions:
- Shorter long run: 15 km at a moderate pace
- Easy run: 10 km at an easy pace
Weeks 11-12: Final Preparations
- Weekly Mileage: 30-40 km
- Workouts:
- 1 run per week, including one easy run (10 km)
- 1 strength training session (focusing on lower body and core)
- 3 rest days or cross-training (e.g., cycling or swimming)
- Key Sessions:
- Easy run: 10 km at an easy pace
- Rest and recovery: focus on active recovery techniques, such as stretching and foam rolling
Race Week and Rest
- Weekly Mileage: 10-20 km
- Workouts:
- 1 easy run (10 km) 3-4 days before the race
- Rest and recovery: focus on active recovery techniques, such as stretching and foam rolling
- Key Sessions:
- Easy run: 10 km at an easy pace
- Rest and recovery: focus on active recovery techniques, such as stretching and foam rolling
Additional Tips and Reminders
- Listen to your body: Rest and recovery are crucial components of this training plan. If you feel fatigued or injured, take an extra rest day or modify your workouts as needed.
- Stay hydrated and fueled: Proper nutrition and hydration are essential for optimal performance.
