Who is it for?
You are an experienced runner who has been running for a few years and should already be a 50 mile/100k finisher.

It is designed for someone who is currently running approximately 35-40 miles per week, and you are comfortable running 20 miles in one run. At peak weeks, this volume will be up to 50-80 miles per week over 5-6 days.

The plan starts with a 40mile week and culminates in the biggest week of 79 miles.

How is the plan structured?

There are 5 blocks of training within the 20 weeks.

Block One (Weeks 1 to 3) will build your overall mileage from 40m to 50m per week and increase your long run from 16m to 20m.

You are highly encouraged to include some of the strength & mobility programs from https://girlsruntheworld.co.uk/ into your program as this is really beneficial for an endurance ultra to prevent injury and help build muscle endurance.

Your five/six weekly runs will include easy runs, a speed session (intervals or hills), walking/hiking practice & a long easy run, along with some back to back runs to build endurance The aim of the block is to build a strong all round base to prepare you for the next block.

Week 4 is a recovery week with easier sessions and reduced mileage.

Block Two (Weeks 5 to 7) will build your overall weekly mileage to 58m and your long run to 25m.
The training will become more specific to your event, with multiple back to back runs.

Week 8 is a recovery week.

Block Three (Weeks 9 to 11) will continue with a high level of mileage to consolidate the endurance aspect, running on tired legs and working through the fatigue. Building up to your biggest volume of 69miles.

Week 12 is a recovery week again.

Block 4 (weeks 13-15) is continuing to focus on consolidating the endurance training ensuring consistency in training. You will hit your biggest week of 79 miles in this block with your long run of 30 miles.

Block 5 (weeks 16-17) consolidates all the hard work you have been putting into training, fine tuning not only your running efforts but focussing on the preparation for race day with points on nutrition, kit and sleep. Another strong week of 76 miles is included with a 30 mile long run.

The weeks 18-20 will focus on the all important taper. The workload will reduce to roll back the fatigue and reveal the fitness underneath.
Volume 47m to 10m per week in your last week leading up to your 100 mile race.

The length of the runs are for distance, suggested pace is based on RPE (Rate of Perceived Exertion) For example a session might be:- Run 8 miles with 3 x 10min push at RPE 7/8, with easy recoveries at RPE 4.

Written by Girls Run the World coach, Lucja Leonard, level 3 certificate in personal training.
100 mile+ experience:
Leadville 100 2018
UTMB 2019
Mohican 100 2021
Bigfoot 200 2021
Moab 240 2021

If you have questions about your plan please email me at info@girlsruntheworld.co.uk