First 100k
First 100k
Length
16 Weeks
Plan Description
This 16-week plan is built for first-time 100K runners or anyone running under 70K per week who’s ready to step up - smartly and sustainably. This isn’t just about chasing distance. It’s about building the resilience, capacity, and mindset to not just finish your race, but to enjoy it.
What’s included:
✔️ A structured 16-week build, starting with 5 running days/week and progressing to 6
✔️ Training prescribed by time (not distance) to keep your body and mind thriving
✔️ All runs guided by RPE (rated perceived exertion) so you can train smarter, not just harder
✔️ Peak training weeks at 15 hours, including a 7-hour long run to prepare you for race day
✔️ Training for the Trail Guide – covering vertical gain, terrain, and adapting training to your course
✔️ Free Trail Running E-book – your go-to resource for mastering RPE-based training and training on the trails
✔️ All bonus materials conveniently linked in your Day 1 workout notes
Before you begin:
We recommend you're consistently running ~5 hours per week for the month leading into this program.
No complicated tech. No guesswork. Just a practical, proven path to your first 100K.
Ready to train for more than just the finish line? Let's get started.
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
|
08:21:00 | 07:00:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
08:21:00 | 07:00:00 | |
|
|
—— | —— |
Training Load By Week
- 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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$114.74 USD for the first year, billed yearly.