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.
WHAT'S INSIDE — Five runs a week set by time and threshold heart rate, so every session works on
trail 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. Sport psychology and nutrition planning exercises, plus racepreparation films made with Wild Ginger Running.
WHO IT'S FOR — Comfortable running 4–5 times a week with a 90-minute long run. If you are not
there yet, start with the HP3 Ultra Base Block and step up when ready. After the race, the HP3
Post-Ultra Recovery block protects the fitness you have built.
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: health-and-performance-3.circle.so/c/welcometo-teamhp3. For the free HP3 Fuelling & Gut Training primer and occasional training guides,
join the email list at www.hp-3.co.uk/trainingplans (one useful email at a time; unsubscribe whenever you like).
Questions before you buy? Message me through our Circle platform or TrainingPeaks, I answer personally.