The Road to Attrition 100 miles race plan is based on my experience of training and competing at the Arc of Attrition 100 mile race in Cornwall UK. My second attempt achieving a sub 24hr finish 4th place. It is a periodised plan with specific focus on performing at a 100 mile race. Each block is 4 weeks with 3 weeks active training build and the 4th week recovery to assist adaptation over 23 weeks. The assumption before starting this plan is that you are able to comfortably run a 50 mile / 80km week and have your body recover from such a training week.
Overall this is not a plan about volume but more about focus on both speed and volume. If you want to perform at a 100 mile race then this is a great plan. Any 100 mile race I enter my main target is to have energy and focus for the last 20 miles. A race of such length requires not only fitness and good nutrition but excellent concentration and mental focus. The workouts within this plan will test even the strongest of runners as it is based on RPE (rate of perceived exertion) and time.
Note I have not included detailed strength training although this should be part of your weekly plan. Instead I have placed in basic leg training days. The plan is 100% running focussed and although an advocate for some cross training I prefer my athletes to run and only run if they have time constraints.
Good luck and happy training.
Coach Adam