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100k trail intermediate plan 24 weeks including strength and conditioning

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.


Tim Pigott

All plans by this Coach


24 Weeks

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.

Learn More about Structured Workouts.

Plan Description



This 24 week running plan will help prepare you for a 100km trail race. Designed by endurance coach, university lecturer, and sports physiotherapist Tim Pigott BSc MSc, this plan encapsulates his education, experience, success and passion for helping thousands of people achieve their dreams.

The training plan starts with the long run at 90minutes and progresses to several 5hr long runs where you can test your kit and nutrition for race day. Most of the long runs are around 3hours to minimise injury risk while focussing on quality running.

The first phase of the plan incorporates a number of drills which then build into a 5 week block of plyometric exercises to prepare the legs for the work later in the program. The frequency of runs then reduces to 5 runs a week but includes extra strength and conditioning work.

Throughout the plan there are nutrition and sport psychology exercises for you to work through, as well as links to the nutrition planning tools we use.

Supporting this additional education, there are links to the films with Claire from 'Wild Ginger Running' to help you prepare for your race. Make sure you subscribe to both my own YouTube channel as well as Wild Ginger Running for regular updates.


All the very best with your training! Let us know how you get on.


How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
07:41:00 05:00:00
Strength x2
00:45:00 00:30:00
Other x2
00:04:00 00:15:00
Custom x1
00:05:00 00:05:00
Workouts Per Week Weekly Average Longest Workout
07:41:00 05:00:00
00:45:00 00:30:00
00:04:00 00:15:00
00:05:00 00:05:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Tim Pigott

Health & Performance 3

My area of expertise is working with athletes who have been struggling with illness or injury and returning them to peak performance, particularly the longer distance events.

I am a sports physiotherapist, with over 15yrs experience working with beginners through to international & Olympic athletes from a multitude of sports, a university lecturer, triathlon (BTF2) and running coach, bike fitter (IBFI 4), and certified nutrition coach (PN1). I can help you return to, or realise your 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.
  • Syncs daily with other popular apps like Garmin and MyFitnessPal.

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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