This treadmill-integrated 100k ultra plan revs up quickly from 4 up to 5 days per week of running that leaves more time for recovery. Athletes should be comfortable running three hours continuously or have a half marathon base prior to starting this plan. The peak week consists of 11.5 hours of running. The plan features a 2-day back to back long run in the endurance phase. Time-on-feet and Rate of Perceived Exertion will be used to guide your training. This simulates a longer distance while reducing the stress and injury risk. Hill training is focused on accumulating enough elevation gain and loss to prepare you for a race with 5000-7500 feet of total elevation. The taper phase is 3 weeks, allowing for flexibility in race scheduling and leaving you physically recovered and mentally inspired. Flatlanders and athletes limited by weather will benefit from the use of the treadmill as a tool to gain uphill endurance. This detailed plan includes weekly training goals.

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