TRAINING PLANS
Trail Running: UTMB 100 Mile
RPE-Based
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
- Structured workouts for ease of use
- Built by experienced mountain runners
- Specific mountain runner strength
- Progressive distance and elevation weekend long runs
- Buy it once. Own it forever. Unlimited Updates.
- Workouts uploaded to your smartwatch or GPS device*
- Email and forum support
- Easy-to-follow instructions
- Rate of Perceived Exertion chart included
*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.
A plan built by mountain runners, for mountain runners
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.