100K Trail Training Plan

20 weeks 100k trail

A progressive 20-week trail training plan building to 100K race distance. Includes terrain-specific workouts, periodized training phases, and proper taper.

Week 1

base 31 km

Mon Rest Complete rest or gentle walking 0

Tue Easy Easy aerobic run at conversational pace 5 km

Wed Hills Trail run with technical single track 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 trail terrain simulating race conditions 11 km

Sun Cross Train Cross-training: cycling, swimming, or yoga 3 km

Week 2

base 32 km

Mon Rest Complete rest or gentle walking 0

Tue Easy Easy aerobic run at conversational pace 5 km

Wed Hills Trail run with technical single track 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 trail terrain simulating race conditions 11 km

Sun Cross Train Cross-training: cycling, swimming, or yoga 3 km

Week 3

base 32 km

Mon Rest Complete rest or gentle walking 0

Tue Easy Easy aerobic run at conversational pace 5 km

Wed Hills Trail run with technical single track 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 trail terrain simulating race conditions 11 km

Sun Cross Train Cross-training: cycling, swimming, or yoga 3 km

Week 4

base 33 km

Mon Rest Complete rest or gentle walking 0

Tue Easy Easy aerobic run at conversational pace 5 km

Wed Hills Trail run with technical single track 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 trail terrain simulating race conditions 12 km

Sun Cross Train Cross-training: cycling, swimming, or yoga 3 km

Week 5

base 34 km

Mon Rest Complete rest or gentle walking 0

Tue Easy Easy aerobic run at conversational pace 5 km

Wed Hills Trail run with technical single track 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 trail terrain simulating race conditions 12 km

Sun Cross Train Cross-training: cycling, swimming, or yoga 3 km

Week 6

build 56 km

Mon Rest Complete rest or gentle walking 0

Tue Easy Easy aerobic run at conversational pace 8 km

Wed Hills Trail run with technical single track 7 km

Thu Easy Recovery run at very easy pace 8 km

Fri Tempo Tempo intervals at lactate threshold 7 km

Sat Long Run Long run on trail terrain simulating race conditions 20 km

Sun Cross Train Cross-training: cycling, swimming, or yoga 6 km

Week 7

build 57 km

Mon Rest Complete rest or gentle walking 0

Tue Easy Easy aerobic run at conversational pace 9 km

Wed Hills Trail run with technical single track 7 km

Thu Easy Recovery run at very easy pace 9 km

Fri Tempo Tempo intervals at lactate threshold 7 km

Sat Long Run Long run on trail terrain simulating race conditions 20 km

Sun Cross Train Cross-training: cycling, swimming, or yoga 6 km

Week 8

build 58 km

Mon Rest Complete rest or gentle walking 0

Tue Easy Easy aerobic run at conversational pace 9 km

Wed Hills Trail run with technical single track 8 km

Thu Easy Recovery run at very easy pace 9 km

Fri Tempo Tempo intervals at lactate threshold 7 km

Sat Long Run Long run on trail terrain simulating race conditions 20 km

Sun Cross Train Cross-training: cycling, swimming, or yoga 6 km

Week 9

build 59 km

Mon Rest Complete rest or gentle walking 0

Tue Easy Easy aerobic run at conversational pace 9 km

Wed Hills Trail run with technical single track 8 km

Thu Easy Recovery run at very easy pace 9 km

Fri Tempo Tempo intervals at lactate threshold 7 km

Sat Long Run Long run on trail terrain simulating race conditions 21 km

Sun Cross Train Cross-training: cycling, swimming, or yoga 6 km

Week 10

build 60 km

Mon Rest Complete rest or gentle walking 0

Tue Easy Easy aerobic run at conversational pace 9 km

Wed Hills Trail run with technical single track 8 km

Thu Easy Recovery run at very easy pace 9 km

Fri Tempo Tempo intervals at lactate threshold 7 km

Sat Long Run Long run on trail terrain simulating race conditions 21 km

Sun Cross Train Cross-training: cycling, swimming, or yoga 6 km

Week 11

build 61 km

Mon Rest Complete rest or gentle walking 0

Tue Easy Easy aerobic run at conversational pace 9 km

Wed Hills Trail run with technical single track 8 km

Thu Easy Recovery run at very easy pace 9 km

Fri Tempo Tempo intervals at lactate threshold 7 km

Sat Long Run Long run on trail terrain simulating race conditions 21 km

Sun Cross Train Cross-training: cycling, swimming, or yoga 6 km

Week 12

peak 80 km

Mon Rest Complete rest or gentle walking 0

Tue Easy Easy aerobic run at conversational pace 12 km

Wed Hills Trail run with technical single track 10 km

Thu Easy Recovery run at very easy pace 12 km

Fri Tempo Tempo intervals at lactate threshold 10 km

Sat Long Run Long run on trail terrain simulating race conditions 28 km

Sun Cross Train Cross-training: cycling, swimming, or yoga 8 km

Week 13

peak 80 km

Mon Rest Complete rest or gentle walking 0

Tue Easy Easy aerobic run at conversational pace 12 km

Wed Hills Trail run with technical single track 10 km

Thu Easy Recovery run at very easy pace 12 km

Fri Tempo Tempo intervals at lactate threshold 10 km

Sat Long Run Long run on trail terrain simulating race conditions 28 km

Sun Cross Train Cross-training: cycling, swimming, or yoga 8 km

Week 14

peak 80 km

Mon Rest Complete rest or gentle walking 0

Tue Easy Easy aerobic run at conversational pace 12 km

Wed Hills Trail run with technical single track 10 km

Thu Easy Recovery run at very easy pace 12 km

Fri Tempo Tempo intervals at lactate threshold 10 km

Sat Long Run Long run on trail terrain simulating race conditions 28 km

Sun Cross Train Cross-training: cycling, swimming, or yoga 8 km

Week 15

peak 80 km

Mon Rest Complete rest or gentle walking 0

Tue Easy Easy aerobic run at conversational pace 12 km

Wed Hills Trail run with technical single track 10 km

Thu Easy Recovery run at very easy pace 12 km

Fri Tempo Tempo intervals at lactate threshold 10 km

Sat Long Run Long run on trail terrain simulating race conditions 28 km

Sun Cross Train Cross-training: cycling, swimming, or yoga 8 km

Week 16

taper 30 km

Mon Rest Complete rest or gentle walking 0

Tue Easy Easy aerobic run at conversational pace 5 km

Wed Hills Trail run with technical single track 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 trail terrain simulating race conditions 11 km

Sun Cross Train Cross-training: cycling, swimming, or yoga 3 km

Week 17

taper 20 km

Mon Rest Complete rest or gentle walking 0

Tue Easy Easy aerobic run at conversational pace 3 km

Wed Hills Trail run with technical single track 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 trail terrain simulating race conditions 7 km

Sun Cross Train Cross-training: cycling, swimming, or yoga 2 km

Week 18

taper 20 km

Mon Rest Complete rest or gentle walking 0

Tue Easy Easy aerobic run at conversational pace 3 km

Wed Hills Trail run with technical single track 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 trail terrain simulating race conditions 7 km

Sun Cross Train Cross-training: cycling, swimming, or yoga 2 km

Week 19

recovery 20 km

Mon Rest Complete rest or gentle walking 0

Tue Easy Easy aerobic run at conversational pace 3 km

Wed Hills Trail run with technical single track 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 trail terrain simulating race conditions 7 km

Sun Cross Train Cross-training: cycling, swimming, or yoga 2 km

Week 20

recovery 20 km

Mon Rest Complete rest or gentle walking 0

Tue Easy Easy aerobic run at conversational pace 3 km

Wed Hills Trail run with technical single track 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 trail terrain simulating race conditions 7 km

Sun Cross Train Cross-training: cycling, swimming, or yoga 2 km