Trail Running: UTMB 100 Mile


Prepare for your best 100-mile mountain race.

Meet the challenges and demands of the UTMB course with our specialized training plan focused on strength and durability in the mountains.

This 20-week trail running plan is designed for the demands of the 171km (106 miles) and 10,000m (32,000ft) UTMB race or a similarly profiled 100-mile mountain race. The plan begins with specific hill sprints to build strength and durability before transitioning to 10 weeks of muscular endurance. The muscular endurance workouts are crucial to ensure your legs are ready for the demands of climbing and descending in the race. In the later part of the plan, you will start the functional runner routine that focuses on mobility, range of motion and specific strength for runners.

Along with these key workouts, the weekends are designed with a gradual progression of mileage and elevation gain and descent based on the elevation profile of the race. There are also notes on incorporating night running, pole use and mandatory kit. This plan follows the traditional four week cycle of a three week build to one consolidation week to absorb the training. The peak week tops out with an almost 50-mile (78km) week with almost 15,000ft (4600m) of elevation gain and descent. The plan culminates in a two-week taper to get you well rested for the big day.

Enjoy your training and be sure to tag @uphill_athlete with your training pictures and videos.

This plan is based on your RPE, or “Rate of Perceived Exertion,” where workout intensities are guided by how hard you are working based on your perception of effort (how hard the workout feels to you) rather than by heart rate. This plan is an adapted option for those who want to learn to calibrate their true effort levels in their workouts.

Whether you use an RPE-based or heart rate-based training plan, we recommend that you use a chest-strap heart rate monitor and GPS watch to log all your training.

Plan details

*Apple Watch syncing is currently not supported for RPE plans.

Cover image by Martina Valmassoi

To buy this plan, you will be taken to TrainingPeaks to complete your purchase.

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All plans are delivered through TrainingPeaks, the most robust training tool available.

Succeed in challenging, big elevation 100 mile-races.

Photo credit: Martina Valmassoi

A plan built by mountain runners, for mountain runners

Practice during the long runs with the required gear and make sure to prioritize rest, nutrition and staying healthy throughout the cycle. Stay consistent with your training and you will see great benefits.
This plan is designed for runners who are comfortably running 30-40 miles a week and have experience with ultras. If you need to increase your base fitness, we recommend our Intro to Ultra Marathons Training Plan.

This plan is designed to be used for other mountainous hundred milers, but we also offer multi-day training plans if you are interested in longer efforts. Check out our Big Vert plan or Multi-Day stage run plan.

While it is ideal to use similar terrain, this plan can be adjusted for those who live in flat areas with the use of incline treadmills, stair master or box step ups.
Pay particular attention to the run sequence on the weekends to develop your multi-day strength. The three-day series of progressively longer runs will help you build durability and endurance. This will also help you develop proper fueling strategies and test your gear out for your event. Do not skimp on the hip mobility and strength as that work is the foundation for staying healthy and consistent.

If it is possible to have access to a gym, that is useful especially if you do not have easy access to hilly terrain. If not, a box for step-ups, a weight vest and dumbbells is sufficient.

Intro to ultra marathons


road or flat trail marathon


big vert ultra marathon


UTMB 100 Mile


Multi-Day Stage Run


CCC 100 Kilometer