Our 100k Training Plan – Just Finish is designed for runners who want to comfortably complete their 100k, without focussing on speed or finishing time.
Once you go beyond marathon distance and stray into ultra territory, the training strategies and advice vary an incredible amount.
This 100k training plan just finish 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 Just Finish
Who Is It For?:
Our Just Finish training plans are for runners who simply want to complete the event.
If you don’t want to spend all your free time training, and have no specific finishing time in mind, this is the plan for you.
Our Just Finish training plans usually have more rest days and very little speed work (if any); they’re designed to condition your body to complete the distance, but not more.
The 100k training plan just finish is ideal for completing your first event, or for runners with busy lives!
Six months // 24 weeks.
How Many Days Per Week?:
The majority of this plan features 4 or 5 days of training per week.
One optional day of speed work is included in this plan; this is to improve your base running speed and your running economy. It’s not considered mandatory; prioritise long runs over all other runs.
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), focussing on the upper body. 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 two 30 milers, and a single 37 miler.
Another worthwhile training technique is back-to-backs. This is running two long runs on consecutive days. This technique gets your body used to running on tired legs.
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.
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!
A Great Training Plan
This was a great training plan to follow. Ended up doing my 1/2 marathon in 1:58.45 which is 20 minutes better than my previous PB. Thanks a mil!!
Thanks for helping all the runners out there
Really nice work by Thomas. Everyone should download and follow his training plans.
Get out of my way
Really good book. Not a lot of extra fluff. Here is what you need to do. Now go do it. Building for my 1st marathon. See you on the other side.
10k training plan
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!