WEE

M T W R F S SU
K

6-10 miles, Easy 7-9 miles,

Res 90-minute
1 including 4x1 5-mile middle 3 Rest 18 miles
t run
mile at TMP jog at MP

6-10 Miles, Easy 7-9 miles,

Res 90-minute
2 including 4x1 5-mile middle 3 Rest 3-hour run
t run
mile at TMP jog at MP

7-9 miles,
6-10 miles, Easy
Res middle 3
3 including 2x2 5-mile Rest 2-hour run 20 miles
t at MP
miles at HMP jog
(5:00)

5-8 miles, Easy 6 miles,

Res
4 including 3x1 5-mile middle 2 Rest 1.5-hour run 2-hour run
t
mile at TMP jog at MP

3.5- to 4-
9 miles, Easy 9 miles,
Res hour run (or
5 including 6x1 5-mile middle 3 Rest 3-hour run
t about 20-24
mile at TMP jog at MP
miles)

9 miles, Easy 9 miles,

Res 3.5- to 4-
6 including 6x1 5-mile middle 3 Rest 3-hour run
t hour run
mile at TMP jog at MP
WEE
M T W R F S SU
K

3-hour
9 miles, Easy 9 miles,
Res 3.5- to 4- run, last
7 including 6x1 5-mile middle 3 Rest
t hour run hour at
mile at HMP jog at MP
MP

9 miles, Easy 9 miles,

Res 2.5-hour
8 including 3x2 5-mile middle 3 Rest 2-hour run
t run
miles at HMP jog at MP

3.5-hour
9 miles, Easy 9 miles,
Res run, last
9 including 6x1 5-mile middle 3 Rest 4-hour run
t hour at
miles at TMP jog at MP
MP

3.5-hour
9 miles, Easy 9 miles,
Res run, last
10 including 6x1 5-mile middle 3 Rest 4-hour run
t hour at
miles at TMP jog at MP
MP

9 miles, Easy 9 miles,

Res
11 including 3x2 5-mile middle 3 Rest 2.5-hour run 3-hour run
t
miles at HMP jog at MP

9 miles, Easy 9 miles,

Res
12 including 6x1 5-mile middle 3 Rest 4-hour run 29 miles
t
mile at TMP jog at MP
 WEE
M T W R F S SU
K

9 miles, Easy 9 miles,

Res
13 including 6x1 5-mile middle 3 Rest 4-hour run 5-hour run
t
mile at TMP jog at MP

9 miles, Easy 9 miles,

Res
14 including 4x1 5-mile middle 3 Rest 2-hour run 2-hour run
t
mile at TMP jog at MP

7 miles, Easy 7 miles,

Res Easy 1-
15 including 3x1 5-mile middle 3 Rest 1.5-hour run
t hour jog
mile at MP jog at MP

Rest:
6 miles, Easy
Res Easy 3- Stay off Rest.
16 middle 3 at 5-mile 50-mile race
t mile jog your (Duh.)
HMP jog
feet

Key
(MP) Marathon Pace: the pace/effort you can hold in a marathon.
(HMP) Half-Marathon Pace: the per-mile average of your best half-
marathon.
(TMP) 10-Mile Pace: the per-mile pace of your fastest 10-miler.
Recovery for HMP/TMP: Jog slowly until you feel fresh enough to start
the next repetition

Below is the training schedule that the Ultraladies have used when training for a 100-Mile event. The
schedule is designed with the “newbie” in mind and reflects the bare minimum training to complete your
first 100-Mile endurance run.
The 100-Mile training builds upon the 50-Mile training so ideally you will have completed a recent 50-Mile
followed by a 4-6 week recovery period recovery period before starting the 100-Mile training. A few of the
smaller ultra distance races will teach you the “mental” things you will need to know to get through your
first 100-Miler.
All distances are in miles.

Week
M Tu W Th F Sa Su Total
Number

2 — 4 6 4 — 16 10 40

3 — 4 6 4 — 18 10 42

4 — 4 6 4 — 20 10 44

5 — 2 4 6 — 10 8 30

6 — 4 8 6 — 20 12 50

7 — 4 8 6 — 22 12 52

8 — 4 8 6 — 22 12 52

9 — 2 4 6 — 10 8 30

10 — 4 10 6 — 25 13 58

11 — 4 10 6 — 25 13 58

12 — 4 10 6 — 25 13 58

13 — 4 8 6 — 10 8 36

14 — 4 12 6 — 28 15 65

15 — 4 12 6 — 28 15 65

16 — 4 12 6 — 28 15 65

17 — 4 8 6 — 10 8 36
18 — 4 15 6 — 30 15 70

19 — 4 15 6 — 30 15 70

20 — 4 15 6 — 30 20 75

21 — 4 8 6 — 10 8 36

22 — 4 15 6 — 30 20 75

23 — 4 15 6 — 30 20 75

24 — 4 10 6 — 10 10 40

25 — 4 — 6 — 10 — 20

26 5 3 2 — — 100 — 110

The 100-Mile schedule will have you training in cycles of three weeks hard; one week easy to allow
recovery and help prevent overuse injuries that may occur from ramping up mileage too quickly. Three
hard weeks followed by a recovery week will allow the next hard weeks to reach more optimal
performance. Rest is essential; I recommend no running at all on Mondays/Fridays.
You will begin running back-to-back long runs on the weekends. Each weekend you will do one long run
followed by one semi-long run. You will also begin building a semi-long mid-week run, preferably on
Wednesday. Obviously you will have higher weekly mileage as a result. You may vary your schedule as
necessary but nothing substitutes for the weekend long runs. Your long runs should simulate the
conditions of the race course as to running surface, degree of hills, etc. As much as possible, try to train
under conditions that will best prepare you for the race you’ve chosen.
Do not get caught up in over-training. Take the easy week every fourth week. Although it should hurt to
some degree to train for a 100-Miler, you should gradually begin to notice that you feel stronger and
recover faster than before. If you develop any recurring pains, ongoing fatigue or illness, you should
consider dropping one of the mid-week runs for a while. It is entirely possible to run the 100-Miler without
the mid-week long run so it also may be dropped for a time, to allow problems to resolve.
Studies have shown that running 100+ mile weeks does not increase one’s chances of finishing a 100-
Mile run. Many ultra runners have completed 100-Mile runs with weekly mileage in the 50s or 60s. The
rule here is “quality” of training, over “quantity” of training.
The three-week taper is essential for going into the 100-Miler well rested and injury free. Do not get
caught up in last minute training that withdraws from your training account. If you are nursing an injury,
you might even consider taking a four-week taper.
When you are training for the 100-Miler, all other races should be used as training runs. Always go for
“time on your feet” over speed. The more time you spend on your feet, the better prepared you will be. It’s
best to avoid distances over 30-miles during the last 16-weeks of your training. Don’t risk developing
injuries that will interfere with the last phase of your training or will not heal by race date. When toeing the
100-Mile start line, it is better to be a little under-trained than over-injured!