More about 100 km Ultra Trail – Mountain Classic (UTMB 100K Category) – Intermediate
📋 Plan Overview
Distance: 100 km
Elevation Gain: 3,000–6,000 m
Terrain: Technical mountain terrain
Category: UTMB 100K (≈ 80–120 km)
Skill / Level: Intermediate (Ultra-Trail Focus)
Duration: 24–48 weeks
Workouts/week: 7–13
Weekly Hours: 8–12
Includes: Running, Strength, Mobility, Stretch
👟 Who Is This Plan For?
This plan is designed for intermediate ultra-trail runners preparing for a 100 km mountain race (UTMB 100K or similar). It’s best suited for athletes who have completed at least one ultra-distance event (50–100K), train regularly for 7+ hours per week, and want a structured, long-term approach to improve endurance, strength, and technical ability on demanding terrain. It will help you progress beyond finishing — to achieving your strongest and most efficient 100 km performance.
📦 What You’ll Get
A 48-week progressive plan developed by Arduua Coaches, including running, strength, mobility, and stretching sessions. Workouts are prescribed by time and heart rate zones, with full integration in TrainingPeaks. Includes video-supported mobility and strength sessions, and a progressive training load with balanced recovery for sustainable performance.
❤️ Training Methodology
Training intensity is prescribed by time and heart rate rather than distance or pace. This approach allows optimal physiological adaptation and better effort control across varied terrain, elevation, and fatigue levels. Each workout is structured to ensure sustainable progression and consistent improvement over time.
📆 Plan Structure
Base (30w): Build aerobic endurance, durability, mobility, and functional strength.
Specific (8w): Develop climbing power, thresholds, and VO₂max for mountain racing.
Pre-Comp (8w): Execute long runs, back-to-back weekends, and race simulations.
Taper + Race (2w): Reduce load and sharpen for peak race readiness.
⚙️ Requirements
TrainingPeaks-compatible watch or GPS device.
Chest-strap HR monitor (wrist HR is not accurate enough).
🧭 How It Works
Purchase your plan here in the webshop.
Next, install and sync your TrainingPeaks app, and connect it to the Arduua Coach Account by clicking this link:
Add our main coach account.
Once your TrainingPeaks account is connected to Arduua, please allow a couple of days for us to add your training plan to your account.
💬 Additional Services
Personal Coaching
Personal Coaching is not included in this plan. If you are looking for individualized support, we recommend signing up for one of our Coaching Services >>.
✅ Summary
This training plan provides a complete framework to prepare for a 100 km mountain ultra. Build endurance, strength, and technical skill gradually to arrive
