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.
Sports Physiotherapist (HCPC, CSP, MSc, Univeristy Lecturer and researcher) & Ultra / Endurance Coach.
Coaching for endurance athletes who want to reach the start line healthy and the finish line strong. As a sports physiotherapist and coach, my specialism is durability; building athletes up for a goal event, and rebuilding them after injury or time out, from first-timers to the world stage.