100 Mile trail running training plan – Competitive

110170 incl. vAT

This plan is designed for competitive ultra-trail runners preparing for a 100-mile mountain race, including events in the UTMB® 100M Category.

Skill / Level: Competitive

Weeks: 24-48

Workouts / week: 7-14

Hours / week: 9-14

Workouts included: Running, Strength, Mobility, Stretch

Adaption of plan duration and race date: Excluded

Individualization of plan: Excluded

Personal Coaching: Excluded

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Plan Description

Distance: 100 mile (161 km)
Skill / Level: Competitive (ultra-trail focus)
Duration: 24-48 weeks
Workouts per week: 7–14
Weekly hours: 9-14
Includes: Running, Strength, Mobility, Stretch

Who is this plan for?

This plan is designed for competitive ultra-trail runners preparing for a 100-mile mountain race, including events in the UTMB® 100M Category.

It is best suited for experienced athletes with a strong background in ultra-distance racing (100K and above) and several years of structured training. If your goal is to race 100 miles at a high performance level, sharpen your execution, and maximize your endurance and strength for technical and demanding terrain, this plan is for you.

What you’ll get

A performance-focused plan written in English by experienced trail running coaches at Arduua.

Running workouts prescribed by time and heart rate zones (not distance), ensuring optimal individual adaptation.

Strength, mobility, and stretch sessions with clear instructions and video support.

A structured build-up that balances high training loads with recovery to prepare you for the extreme demands of 100-mile competition.

Plan Structure

The plan follows the proven Arduua Training Methodology, progressing through focused training phases:

Base Phase

Maintain aerobic fitness and durability

Enhance functional strength, mobility, and stability

Strengthen key muscle groups and foot/ankle structures

Specific Phase

Develop thresholds (aerobic and anaerobic) for racing

VO₂ max and high-intensity climbing sessions

Trail-specific conditioning for technical terrain

Pre-Competitive Phase

Ultra-specific long runs and back-to-back weekends

Race simulations for pacing, fueling, hydration, and equipment strategy

Maintain peak strength and plyometric power

Taper + Competition

Gradual reduction in training load for peak freshness

Arrive on race day fully fit, confident, and sharp

Nutrition and fueling strategies for taper week and race execution

Requirements

A Trainingpeaks -compatible training watch

An external chest strap heart rate monitor (wrist-based HR is not accurate enough for this plan)

How it works

You buy the plan here in the webshop, and you will receive an order confirmation email from us.

The first thing you need to do is to install and Synk your Trainingpeaks app, and connect to Arduua Trail Running Coaching at TrainingPeaks.

After that you have added Arduua Trail Running Coaching as your coach, it will take a couple of days for us to add your plan into your Trainingpeaks account.

Additional Services

Personal Coaching

Personal Coaching is NOT included in this plan, and if you are looking for that kind of service, we recommend you to sign up for Arduua Trail Running Coaching instead.

Questions?

If you have any questions, please contact info@arduua.com.