Ultra-Trail Cape Town Training Plan

20 weeks 100k mountain

A 20-week mountain training plan for the Ultra-Trail Cape Town (100km). Builds to 130km weekly volume across base, build, and peak phases.

base 120 km

Mon Rest 0

Tue Easy 8 km

Wed Tempo 12 km

Thu Long Run 20 km

Fri Hills 12 km

Sat Speed 8 km

Sun Cross Train 16 km

build 130 km

Mon Rest 0

Tue Easy 9 km

Wed Tempo 13 km

Thu Long Run 22 km

Fri Hills 13 km

Sat Speed 9 km

Sun Cross Train 17 km