12-Week Trail Ultra Performance Plan (Up to 100km)

A dedicated 12-week training plan built specifically for the demands of trail ultra marathons up to 100km. Designed by Mike, an experienced endurance coach who has guided over 700 athletes across Ironman, marathon, and ultra-endurance events, this plan prepares you to handle elevation, terrain, fatigue, and the mental demands of long trail racing.

This program is ideal for experienced road runners transitioning to trail, or trail athletes stepping up to longer ultra distances.

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PLAN STRUCTURE

The 12-week progression includes:
• 2–3 structured build weeks
• 1 recovery week
• A focused 2-week taper into race day

The training is time-based rather than distance-based, allowing flexibility across varying terrain and elevation. It is designed for athletes who are already comfortable running for approximately 3 hours.

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WHAT YOU’LL NEED
• Access to hills or a treadmill for specific climbing sessions
• A heart rate monitor for aerobic control and pacing accuracy

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WHAT’S INCLUDED
• Structured trail-specific run sessions
• Climbing and descending focus
• Back-to-back long run preparation
• Progressive strength & conditioning program

Strength training complements each phase of the run program, with:
• 2 S&C sessions during build weeks
• 1 S&C session during recovery weeks

Sessions can be adapted depending on whether your goal is to confidently finish or push for a competitive time, with options for both higher and lower intensity variations.

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RACE DAY SUPPORT

The plan includes race-day strategy guidance throughout, along with downloadable resources covering pacing, fuelling, kit considerations, and mental preparation — ensuring you arrive at the start line confident and prepared.

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This is a structured, progressive ultra plan designed to build a strong aerobic engine, durable strength, and the resilience required to perform over long, demanding trail terrain.

Train smart. Climb strong. Finish powerful.