Hardrock Hundred Training Plan

24 weeks 100mi mountain

A 24-week training plan specifically designed for Hardrock Hundred (161km, 10000m D+). Progressive build through mountain terrain with race-specific preparation.

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