Our 100k Training Plan – Improver is designed for runners who want to do well in their 100k, perhaps setting a new PR.
The plan is 6 months long and is aimed at runners aiming to continuously run their 100km, and finish in 10 – 15 hours.
Once you go beyond marathon distance and stray into ultra territory, the training strategies and advice vary an incredible amount.
This 100k training plan was initially developed by pulling strategies from a few sources, and has been refined by myself and several other ultra-runners.
100k Training Plan Improver
Who Is It For?:
Our Improver training plans are for established runners who want to challenge themselves, and perhaps set a new PR. If you’ve already run a distance event such as a marathon and want to improve your performance, check out these training plans.
Our Improver training plans balance training and miles with rest days and (optional) speed work; only include the speed work if you want to improve your base running speed.
If you’ve got some distance running experience, and want to push yourself a little, this is the training plan for you.
Six months // 24 weeks.
How Many Days Per Week?:
The majority of this plan features 5 days of training per week.
One day of speed work is included in this plan; this is to improve your base running speed and your running economy.
Time On Your Feet
This is paramount – more important than speed or miles. It’s also the biggest commitment you’ll have to give for your 100km preparation. Your body has to get used to being on your feet for hours on end, so it holds up well come race day.
Hence the huge amount of miles included in this plan. This can mean committing serious chunks of your life (weekends) to running.
An 100km run is all about endurance, and muscular strength makes you an endurance animal. Many runners can get by with marathon-length runs by doing only running training.
But once you are on your legs for several hours at a time, having some core strength really helps you keep your form and fuels your endurance. Remember – your whole body is active while running, not just your legs.
I highly recommend doing cross training once per week (more if you manage). If you only have time for one cross-training session, focus on your legs with lunges, squats and stretching – your body will thank you when you’re 10hrs into the race.
Just like marathon prep, you should be factoring in one long, slow run every weekend. As a minimum, you want to have completed at least one 30+ mile run (50km) before your 100km.
This plan features several 30+ mile runs, peaking with a 37 miler.
Tapering For 100k
Tapering is the age-old marathon training technique of letting your training peak 4 weeks before your race and gradually backing off. It’s a nice rule of thumb that means you’ve given yourself plenty of time for preparation.
Tapering minimises the risk of injury prior to the race and means you should arrive at the start line in the best possible condition. However, you’ll often find that it’s harder to apply such a rigid structure to ultra-marathon training. Many seasoned ultra-runners barely taper at all – they might just relax a bit more in the week leading up to the event.
Download The Training Plan Here
Enter your email and I’ll send you this free training plan now, in PDF and Google Sheets formats (completely customisable), in both miles and kilometers.
Check Out The Premium Version of The 100k Improver Training Plan . . .
Access the plan via the TrainingPeaks website and app, track your workouts in real-time against the plan, and get performance data analysis on your progress.
The most comprehensive plan you will find
I had run a couple of half marathons and was in reasonable shape coming into the plan and it was a good rise in intensity throughout. You need to want to do an event like this – I was getting up at 3am to get my long run in before kids weekend sport etc and this was hard. When you combine the plan with the online community through the Marathon Handbook FB page and website, you get complete support. Have used this plan with great success and now looking at upping the pace in the marathon space… GREAT JOB!
Not sure what I'm missing
Not sure how I would write a review before getting the training plan, but from website copy it seems legit.
Broken links - can't get the plan
Thanks for all the useful information here, it really helps me in my running journey. I used your 6-month plan to prep for a marathon, and it was a great experience! Now I wanted to download the 12 weeks plan for a half marathon but it seems to be a problem, and I can’t find the place to leave my email address / download the plan. Since I didn’t find any other contact info, I’m leaving this comment here in the hope you will read it and can send me the plan. I would really appreciate cause I know how much easier it makes the preparation. Thank you!
Couch to Half Marathon
So I am a fairly sedate person, but this year I turned 40, and for some odd reason I wanted to start doing some running. I’ve done some 5k races 5-6 years ago, but was never very ino running. There’s a run coming up in my home town at the end ofJuly, but it’s only a half marathon or 5k and I wanted to challenge myself to something harder than the 5k, so I started the couch to Half Marathon plan, but was fairly confident I wouldn’t be able to handle the mileage. It’s week 14 and although I haven’t been perfect, I’ve actually been able to get most of the workouts in. I have been totally amazed. 1 week until the half, and although I won’t be breaking any speed records, I’m fairly confident I’ll finish, which is my real goal. Thanks to Thomas for having a plan that works, even for old non active people 😁, I’m super excited and very grateful!!
I would like to download this training plan
But I don’t know how?!
Proven Training Plans by a UESCA-certified Running Coach
Every one of our training plans has been developed by Thomas Watson, a UESCA-certified running coach.
Thomas is also a podium-finishing ultra-marathon runner, and has dozens of marathons under his belt.
Each training plan has been road-tested by hundred of runners, refined and improved – and are free to download and customise to suit your needs!