Distance: 100 miles (≈ 160 km)
Skill / Level: Intermediate (Ultra-Trail Focus)
Duration: 24-48 weeks
Workouts per week: 7–12
Weekly hours: 7–11
Includes: Running, Strength, Mobility, Stretch
Who is this plan for?
This plan is designed for intermediate ultra-trail runners who already have solid experience with long-distance ultras, including at least one 100-mile finish (or multiple 100K races).
It’s best suited for athletes who:
Train consistently at 7+ hours per week.
Want to go beyond “just finishing” and instead improve performance and efficiency at the 100-mile distance.
Aim for a faster finishing time and a stronger, more controlled race execution.
Are looking to refine skills such as pacing, climbing ability, downhill technique, fueling, and mental strategy.
The focus of this plan is to help you become a smarter, stronger, and more efficient 100-mile runner — progressing from finisher-level experience toward more competitive performance.
What you’ll get
A progressive plan written in English by experienced trail running coaches at Arduua.
Running sessions prescribed by time and heart rate zones (not distance), so every session adapts to your current fitness.
Strength, mobility, and stretch workouts with video support and clear instructions.
A long-term training progression carefully designed to prepare you for the physical and mental demands of 100 miles.
