This is a 12 week primary build training plan for a 100K Ultramarathon. This assumes that you can run 50K or 5-6 hours in one go. This is an aggressive building plan that quickly escalates to longer runs, quick builds and some high intensity sessions during the week.

There are 5 run workouts each week. This plan will give you a general guideline as a final 12 week block to a 100k (62 Miles) ultramarathon.

This training plan starts with the Build phase, with general fitness and aerobic capacity already established. This plan begins with anaerobic and structured intensity. Volume will increase gradually and layer upon the base training of the previous weeks. Strength training will be 3x times a week and focus on endurance. This phase will start building long sustain efforts and race specific demands.

At week 9, the Peak Phase begins, Final fitness build phase and critical training block before Taper, This will be the highest volume and training load with the most race specific fitness
Core goals are to achieve maximum race-specific physical demands and simulate race day conditions.

The last 2 weeks of the training plan, before the race week, will be the taper phase. This is a planned reduction in training to allow the body to recover and absorb the training. The goal is to show up at the start line feeling refreshed and ready, not exhausted.

Recovery and restoration is the focus for this phase. Strength training will be reduced to 2 times a week and reduced in volume, more for maintenance.

The final race week training will prepare you for your 100K ultramarathon race with low volume and high intensity.