Ultra Running Hub
Hardrock Hundred Training Plan
A 24-week training plan specifically designed for Hardrock Hundred (161km, 10000m D+). Progressive build through mountain terrain with race-specific preparation.
Weekly Volume Progression
Week 1
base 49 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 7 km
Wed Hills Mountain climbs with elevation gain focus 6 km
Thu Easy Recovery run at very easy pace 7 km
Fri Tempo Tempo intervals at lactate threshold 6 km
Sat Long Run Long run on mountain terrain simulating race conditions 17 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 5 km
Week 2
base 50 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 8 km
Wed Hills Mountain climbs with elevation gain focus 7 km
Thu Easy Recovery run at very easy pace 8 km
Fri Tempo Tempo intervals at lactate threshold 6 km
Sat Long Run Long run on mountain terrain simulating race conditions 18 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 5 km
Week 3
base 51 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 8 km
Wed Hills Mountain climbs with elevation gain focus 7 km
Thu Easy Recovery run at very easy pace 8 km
Fri Tempo Tempo intervals at lactate threshold 6 km
Sat Long Run Long run on mountain terrain simulating race conditions 18 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 5 km
Week 4
base 52 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 8 km
Wed Hills Mountain climbs with elevation gain focus 7 km
Thu Easy Recovery run at very easy pace 8 km
Fri Tempo Tempo intervals at lactate threshold 6 km
Sat Long Run Long run on mountain terrain simulating race conditions 18 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 5 km
Week 5
base 53 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 8 km
Wed Hills Mountain climbs with elevation gain focus 7 km
Thu Easy Recovery run at very easy pace 8 km
Fri Tempo Tempo intervals at lactate threshold 6 km
Sat Long Run Long run on mountain terrain simulating race conditions 19 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 5 km
Week 6
base 54 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 8 km
Wed Hills Mountain climbs with elevation gain focus 7 km
Thu Easy Recovery run at very easy pace 8 km
Fri Tempo Tempo intervals at lactate threshold 6 km
Sat Long Run Long run on mountain terrain simulating race conditions 19 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 5 km
Week 7
build 90 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 14 km
Wed Hills Mountain climbs with elevation gain focus 12 km
Thu Easy Recovery run at very easy pace 14 km
Fri Tempo Tempo intervals at lactate threshold 11 km
Sat Long Run Long run on mountain terrain simulating race conditions 31 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 9 km
Week 8
build 91 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 14 km
Wed Hills Mountain climbs with elevation gain focus 12 km
Thu Easy Recovery run at very easy pace 14 km
Fri Tempo Tempo intervals at lactate threshold 11 km
Sat Long Run Long run on mountain terrain simulating race conditions 32 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 9 km
Week 9
build 93 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 14 km
Wed Hills Mountain climbs with elevation gain focus 12 km
Thu Easy Recovery run at very easy pace 14 km
Fri Tempo Tempo intervals at lactate threshold 11 km
Sat Long Run Long run on mountain terrain simulating race conditions 33 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 9 km
Week 10
build 94 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 14 km
Wed Hills Mountain climbs with elevation gain focus 12 km
Thu Easy Recovery run at very easy pace 14 km
Fri Tempo Tempo intervals at lactate threshold 11 km
Sat Long Run Long run on mountain terrain simulating race conditions 33 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 9 km
Week 11
build 95 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 14 km
Wed Hills Mountain climbs with elevation gain focus 12 km
Thu Easy Recovery run at very easy pace 14 km
Fri Tempo Tempo intervals at lactate threshold 11 km
Sat Long Run Long run on mountain terrain simulating race conditions 33 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 10 km
Week 12
build 97 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 15 km
Wed Hills Mountain climbs with elevation gain focus 13 km
Thu Easy Recovery run at very easy pace 15 km
Fri Tempo Tempo intervals at lactate threshold 12 km
Sat Long Run Long run on mountain terrain simulating race conditions 34 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 10 km
Week 13
build 98 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 15 km
Wed Hills Mountain climbs with elevation gain focus 13 km
Thu Easy Recovery run at very easy pace 15 km
Fri Tempo Tempo intervals at lactate threshold 12 km
Sat Long Run Long run on mountain terrain simulating race conditions 34 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 10 km
Week 14
peak 129 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 19 km
Wed Hills Mountain climbs with elevation gain focus 17 km
Thu Easy Recovery run at very easy pace 19 km
Fri Tempo Tempo intervals at lactate threshold 15 km
Sat Long Run Long run on mountain terrain simulating race conditions 45 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 13 km
Week 15
peak 129 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 19 km
Wed Hills Mountain climbs with elevation gain focus 17 km
Thu Easy Recovery run at very easy pace 19 km
Fri Tempo Tempo intervals at lactate threshold 15 km
Sat Long Run Long run on mountain terrain simulating race conditions 45 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 13 km
Week 16
peak 129 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 19 km
Wed Hills Mountain climbs with elevation gain focus 17 km
Thu Easy Recovery run at very easy pace 19 km
Fri Tempo Tempo intervals at lactate threshold 15 km
Sat Long Run Long run on mountain terrain simulating race conditions 45 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 13 km
Week 17
peak 129 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 19 km
Wed Hills Mountain climbs with elevation gain focus 17 km
Thu Easy Recovery run at very easy pace 19 km
Fri Tempo Tempo intervals at lactate threshold 15 km
Sat Long Run Long run on mountain terrain simulating race conditions 45 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 13 km
Week 18
peak 129 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 19 km
Wed Hills Mountain climbs with elevation gain focus 17 km
Thu Easy Recovery run at very easy pace 19 km
Fri Tempo Tempo intervals at lactate threshold 15 km
Sat Long Run Long run on mountain terrain simulating race conditions 45 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 13 km
Week 19
taper 48 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 7 km
Wed Hills Mountain climbs with elevation gain focus 6 km
Thu Easy Recovery run at very easy pace 7 km
Fri Tempo Tempo intervals at lactate threshold 6 km
Sat Long Run Long run on mountain terrain simulating race conditions 17 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 5 km
Week 20
taper 32 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 5 km
Wed Hills Mountain climbs with elevation gain focus 4 km
Thu Easy Recovery run at very easy pace 5 km
Fri Tempo Tempo intervals at lactate threshold 4 km
Sat Long Run Long run on mountain terrain simulating race conditions 11 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 3 km
Week 21
taper 20 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 3 km
Wed Hills Mountain climbs with elevation gain focus 3 km
Thu Easy Recovery run at very easy pace 3 km
Fri Tempo Tempo intervals at lactate threshold 2 km
Sat Long Run Long run on mountain terrain simulating race conditions 7 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 2 km
Week 22
recovery 32 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 5 km
Wed Hills Mountain climbs with elevation gain focus 4 km
Thu Easy Recovery run at very easy pace 5 km
Fri Tempo Tempo intervals at lactate threshold 4 km
Sat Long Run Long run on mountain terrain simulating race conditions 11 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 3 km
Week 23
recovery 32 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 5 km
Wed Hills Mountain climbs with elevation gain focus 4 km
Thu Easy Recovery run at very easy pace 5 km
Fri Tempo Tempo intervals at lactate threshold 4 km
Sat Long Run Long run on mountain terrain simulating race conditions 11 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 3 km
Week 24
recovery 32 km Mon Rest Complete rest or gentle walking 0
Tue Easy Easy aerobic run at conversational pace 5 km
Wed Hills Mountain climbs with elevation gain focus 4 km
Thu Easy Recovery run at very easy pace 5 km
Fri Tempo Tempo intervals at lactate threshold 4 km
Sat Long Run Long run on mountain terrain simulating race conditions 11 km
Sun Cross Train Cross-training: cycling, swimming, or yoga 3 km