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24 week Intermediate 100 mile Training Plan

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24 week Intermediate 100 mile Training Plan


Michele Pettinger, RRCA Level II Certified Running Coach, Head Coach at P3 Running

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24 Weeks

Plan Description

This plan is written for the athlete training for a 100 mile trail race that has a base of 35 to 40 miles a week and is running a minimum of 5 days/week. If the athlete is new to trail running and/or longer distances, I recommend the 24 week Beginner 100 mile Training Plan.

In addition to the weekend long runs and aerobic runs, this higher volume plan is ideal for the more experienced ultra runner that has the endurance to focus on a high intensity block of training early on in the plan. The plan then tapers down to again focus on the endurance system, as the runner fine-tunes for the event.

The first 4 weeks the athlete will spend time getting into a training rhythm before diving into 8 weeks of Tempo Effort workouts - starting off with 3 weeks on hills and then 5 weeks on the flats.

The athlete will then transition to endurance based Hill and Steady State workouts, which they will alternate between until the end of the plan.

A 50k race is suggested in Week 14 and a 50 mile race is suggested in week 19. Both races are great opportunities to practice race day clothing, gear, and nutrition. The plan provides adequate recovery time after each race.

Drop weeks are in place to keep the athlete healthy and injury free.

The plan also includes Core and Hip Stability and Strength workouts to ensure that the athlete is caring for their foundation.

Coach Michele offers one, 15-minute complementary phone call to answer questions.

Coach Michele not only currently trains for and races ultra distances up to 100 miles, but she has coached several athletes to ultra distance finishes at the 50K, 50 mile, 100K, 100 mile and 200 mile distances.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
51mi 100mi
Day Off x2
—— ——
Strength x2
—— ——
Workouts Per Week Weekly Average Longest Workout
51mi 100mi
Day Off
—— ——
—— ——

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Michele Pettinger

P3 Running

Train with Purpose. Run with Passion. Always Persevere.

We understand that every runner is unique; your history in the sport, current lifestyle and personal goals all play a role in designing the right plan. P3 Running is built on the belief that when you have the very best knowledge as your starting point, and support from your coaches and community throughout your training, you can foster, nourish and unleash your true potential.

  • This plan includes a Free Basic TrainingPeaks Account.
  • Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
  • Track your performance with robust data tracking and detailed graphs.
  • Plan for your event in the TrainingPeaks calendar.
  • Track your weight, sleep, hours, fatigue and stress while you train.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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