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100 Mile Training Schedule (36 weeks)
This training schedule is a reference for runners who want to know the minimum training mileage needed to run a 100 mile race. Before undertaking the goal of completing your first 100 mile endurance run, it is best to have a year of distance running, completed one 50 mile race, or completed a 12 hour endurance run. Please read "A Note About Training" before beginning.
Recovery Week = These weeks are meant to give your body a rest before pushing into the next mileage phase. Do the week's workouts at normal training pace; avoid the temptation to run faster.
Taper Week = Tapering is important to allow your body time to recover. Do not over do it during these weeks. Your body will start to feel good and you should start to gain a lot of energy.
Race Week = It is important to recover well during this week. Focus on healthy, high carbohydrate meals.
X-train = Cross-training includes: bicycle, spinning, swimming, pool running, elliptical machine or aerobic style classes at your local gym. This is done at a recovery heart rate of 60% of maximum.
| Week | Start Date | Mon | Tue | Wed | Thur | Fri | Sat | Sun | Total |
|---|---|---|---|---|---|---|---|---|---|
| 1 | x-train 1 hour |
5 | 2 | 5 | rest | 5 | 5 | 22 | |
| 2 | x-train 1 hour |
5 | 2 | 5 | rest | 5 | 5 | 22 | |
| 3 | x-train 1 hour |
5 | 2 | 5 | rest | 5 | 5 | 22 | |
| 4 | x-train 1 hour |
6 | 2 | 5 | rest | 8 | 5 | 26 | |
| 5 recovery |
x-train 1 hour |
4 | 2 | 4 | rest | 5 | 5 | 20 | |
| 6 | x-train 1 hour |
6 | 2 | 5 | rest | 8 | 5 | 26 | |
| 7 | x-train 1 hour |
6 | 3 | 6 | rest | 10 | 5 | 30 | |
| 8 | x-train 1 hour |
6 | 3 | 6 | rest | 10 | 5 | 30 | |
| 9 recovery |
x-train 1 hour |
4 | 3 | 4 | rest | 8 | 5 | 24 | |
| 10 | x-train 1 hour |
7 | 3 | 6 | rest | 10 | 10 | 36 | |
| 11 | x-train 1 hour |
7 | 3 | 6 | rest | 10 | 10 | 36 | |
| 12 | x-train 1 hour |
7 | 3 | 6 | rest | 10 | 10 | 36 | |
| 13 | x-train 1 hour |
8 | 4 | 7 | rest | 15 | 10 | 44 | |
| 14 recovery |
x-train 1 hour |
6 | 3 | 6 | rest | 12 | 10 | 37 | |
| 15 | x-train 1 hour |
8 | 4 | 7 | rest | 15 | 10 | 44 | |
| 16 | x-train 1 hour |
9 | 4 | 7 | rest | 15 | 15 | 50 | |
| 17 | x-train 1 hour |
9 | 4 | 7 | rest | 15 | 15 | 50 | |
| 18 recovery |
x-train 1 hour |
7 | 4 | 7 | rest | 13 | 13 | 44 | |
| 19 | x-train 1 hour |
9 | 4 | 8 | rest | 18 | 15 | 54 | |
| 20 | x-train 1 hour |
9 | 4 | 8 | rest | 18 | 15 | 54 | |
| 21 | x-train 1 hour |
9 | 4 | 8 | rest | 18 | 15 | 54 | |
| 22 recovery |
x-train 1 hour |
8 | 3 | 8 | rest | 16 | 12 | 47 | |
| 23 | x-train 1 hour |
9 | 5 | 8 | rest | 20 | 15 | 57 | |
| 24 | x-train 1 hour |
9 | 5 | 8 | rest | 20 | 15 | 57 | |
| 25 | x-train 1 hour |
9 | 5 | 8 | rest | 20 | 15 | 57 | |
| 26 recovery |
x-train 1 hour |
8 | 5 | 8 | rest | 18 | 12 | 51 | |
| 27 | x-train 1 hour |
10 | 5 | 8 | rest | 25 | 15 | 63 | |
| 28 | x-train 1 hour |
10 | 5 | 8 | rest | 25 | 15 | 63 | |
| 29 | x-train 1 hour |
10 | 5 | 8 | rest | 25 | 18 | 66 | |
| 30 | x-train 1 hour |
10 | 5 | 8 | rest | 25 | 18 | 66 | |
| 31 recovery |
x-train 1 hour |
8 | 3 | 8 | rest | 20 | 15 | 54 | |
| 32 | x-train 1 hour |
10 | 5 | 9 | rest | 30 | 20 | 74 | |
| 33 | x-train 1 hour |
10 | 5 | 9 | rest | 25 | 15 | 64 | |
| 34 taper |
x-train 30 min. |
10 | 2 | 8 | rest | 10 | 10 | 40 | |
| 35 taper |
x-train 30 min. |
4 | 2 | 4 | rest | 10 | x-train 30 min. |
20 | |
| 36 race |
4 | 3 | 2 | rest | rest | 100 | 109 |
Recovery Week = These weeks are meant to give your body a rest before pushing into the next mileage phase. Do the week's workouts at normal training pace; avoid the temptation to run faster.
Taper Week = Tapering is important to allow your body time to recover. Do not over do it during these weeks. Your body will start to feel good and you should start to gain a lot of energy.
Race Week = It is important to recover well during this week. Focus on healthy, high carbohydrate meals.
X-train = Cross-training includes: bicycle, spinning, swimming, pool running, elliptical machine or aerobic style classes at your local gym. This is done at a recovery heart rate of 60% of maximum.