HP3 First Ultra 100k – 20 Weeks (S&C + Fuelling Included)
HP3 First Ultra 100k – 20 Weeks (S&C + Fuelling Included)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
YOUR FIRST 100K, DONE PROPERLY.
You have run trails for years but never raced beyond a marathon. These 20 weeks close that gap: the long run builds from 90 minutes to 5 hours, you learn to hike fast (every ultra involves walking, so we train your slowest pace), and you arrive at the start line fuelled, strong and calm.
IS THIS PLAN FOR YOU?
You are comfortable running 4–5 times a week with a 90-minute long run, and your first 100k is around 20 weeks away. Not there yet? Start with the HP3 Ultra & Trail Base Block and step up when ready. Already an ultra finisher? The HP3 100k Ultra – Intermediate plans are built for you.
WHAT'S INSIDE
✓ Five runs a week, every session set by time and threshold heart rate, so the plan works on trail, road or treadmill
✓ Progressive strength: home core three times a week, building to twice-weekly strength and plyometrics
✓ Structured fuelling and gut training that builds your race-day carbohydrate tolerance week by week, the thing that decides most first 100ks, and the thing almost no other plan trains
✓ Hike training built in: the first four Sunday sessions train your walking pace deliberately
✓ Sport psychology and nutrition planning exercises, plus race-preparation films made with Wild Ginger Running
✓ Race-weekend structure included: the plan ends the day after your race with active recovery and a debrief exercise
WHY HP3
Written by Tim Pigott BSc MSc: Chartered Physiotherapist, university lecturer, endurance coach, and Montane Summer Spine Challenger winner and former course-record holder. Physio-led programming, durability first: reach the start line healthy and the finish line strong.
JOIN TEAMHP3
Your purchase includes an invitation to the free TeamHP3 community on Circle, with webinars, live Q&As and support from the whole HP3 team: join the HP3 Online Community.
For the free HP3 Fuelling & Gut Training primer and printable race-day planning tools, join the HP3 Training Guides email list (one useful email at a time; unsubscribe whenever you like).
Structured workouts sync to Garmin, COROS, Wahoo and Apple Watch. Free basic TrainingPeaks account included. Covered by the TrainingPeaks refund policy.
Questions before you buy? Message me through our HP3 Online Community or TrainingPeaks, I answer personally.
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
07:14:00 | 05:00:00 |
|
Strength
x3
|
01:16:00 | 00:30:00 |
|
Other
x2
|
00:03:00 | 00:15:00 |
|
Custom
x1
|
—— | —— |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
07:14:00 | 05:00:00 | |
|
|
01:16:00 | 00:30:00 | |
|
|
00:03:00 | 00:15:00 | |
|
|
—— | —— | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- GPS
- 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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Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.