📋 Plan Overview

Distance: 100 km
Elevation Gain: 3,000–6,000 m
Terrain: Technical mountain terrain
Category: UTMB 100K (≈ 80–120 km)
Skill / Level: Beginner (Ultra-Trail Focus)
Duration: 40 weeks
Workouts/week: 7–12
Weekly hours: 7–10
Includes: Running, Strength, Mobility, Stretch

👟 Who Is This Plan For?

This plan is designed for recreational ultra-trail runners aiming to complete their first 100 km mountain race, including events in the UTMB 100K Category or similar.
It’s ideal for athletes who have already completed shorter ultra distances (such as 50K–80K), train consistently at least 6 hours per week, and want to progress safely toward the 100 km distance.
The focus is on a steady and sustainable build-up, helping you develop endurance, strength, and trail efficiency — finishing strong and injury-free.

📦 What You’ll Get

A 40-week progressive plan written in English by experienced Arduua trail running coaches.
Running sessions are prescribed by time and heart rate zones (not distance), ensuring each workout adapts to your current fitness.
Includes strength, mobility, and stretch workouts with clear guidance and video support.
The structure prioritizes gradual adaptation and balanced recovery to reduce overtraining risk and prepare you for long-term success.

❤️ Training Methodology

Training intensity is prescribed by time and heart rate, not distance or pace.
This ensures accurate effort control and optimal adaptation across variable terrain, elevation, and fatigue.
Each session focuses on consistent progress and sustainable improvement toward your race goal.

📆 Plan Structure

Base (22w): Build aerobic endurance, strength, and durability for long mountain efforts.

Specific (8w): Improve climbing efficiency, thresholds, and trail technique.

Pre-Comp (8w): Include ultra-specific long runs, back-to-backs, and race simulations.

Taper+Race (2w): Reduce volume and sharpen for peak race performance.

⚙️ Requirements

TrainingPeaks-compatible watch or GPS device.

Chest-strap HR monitor (wrist HR not accurate enough).

✅ Summary

This 40-week plan provides a safe, structured, and progressive approach to conquering your first 100 km ultra. Build endurance, strength, and mental resilience to reach the finish line strong, confident, and injury-free.

📣 More info: arduua.com • Contact us: info@arduua.com