100km Intermediate Training Guide
The perfect intermediate training for your 100km challenge. This is the plan for you if you regularly run at least 5km, but don’t structure your training or put thought into a plan.
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GLOSSARY FOR TRAINING PLAN TERMS
- Hill sprints: just as they sound – sprinting up a hill.
- Tempo runs: should be done at 86 – 90 percent of your maximum heart rate and feel ‘comfortably hard’.
- Descending intervals: this is a very intense workout that should only be performed one or twice a month. Start with high cadence for around 3 minutes. Cut length in half each interval. Recovery time should be same length as effort e.g. 3 minutes
- Progression runs: starting relatively slow or easy pace and getting progressively faster throughout the run.
- Over-unders: a type of interval structure with sustained intervals divided into segments that alternate between under-segments, resembling valleys and over-segments resembling peaks.
- Easy runs: 40% of maximum effort.
- On Off Ks: One pace 1km different pace the next.
Week 1
Monday – 7km Tempo 2-1
Tuesday – 8km Easy Run
Wednesday – 9km Drop set Hill Reps
Thursday – REST
Friday – 12km Easy Run
Saturday – 15km Long Run
Sunday – REST
Week 2
Monday – 7km On Off Ks
Tuesday – 8km Easy Run
Wednesday – 9km 400m Repeats
Thursday – REST
Friday – 9km Easy Run
Saturday – 21km Long Run
Sunday – REST
Week 3
Monday – 7km Progressive Run
Tuesday – 7km Easy Run
Wednesday – 7km Longer Hill Repeats
Thursday – REST
Friday – 8km Easy Run
Saturday – 25km Long Run
Sunday – REST
Week 4
Monday – 5.2km Over and Unders 400m
Tuesday – REST
Wednesday – 7,8km Shorter Hill Repeats
Thursday – REST
Friday – 8km Easy Run
Saturday – 15km Long Run
Sunday – REST
Week 5
Monday – 7km Progressive Run
Tuesday – 8km Easy Run
Wednesday – 7km 1k Repeats
Thursday – REST
Friday – 9km Easy Run
Saturday – 30km Long Run
Sunday – REST
Week 6
Monday – 11km Over and Unders 1k
Tuesday – 7km Easy Run
Wednesday – 11km Descending Hill Reps
Thursday – REST
Friday – 12km Easy Run
Saturday – 21km Long Run
Sunday – REST
Week 7
Monday – 9km Over and Unders 2k
Tuesday – 5km Easy Run
Wednesday – 11km Drop Set Hill Reps
Thursday – REST
Friday – 5kmEasy Run
Saturday – 35km Long Run
Sunday – REST
Week 8
Monday – 8,3km Tempo 1200
Tuesday – REST
Wednesday – 7.2km Descending Intervals
Thursday – REST
Friday – 10km Easy Run
Saturday – 12km Long Run
Sunday – REST
Week 9
Monday – 11km Over and Unders 2k
Tuesday – 10km Easy Run
Wednesday – 13km Hill Repeats
Thursday – REST
Friday – 16km Easy Run
Saturday – 35km Long Run
Sunday – REST
Week 10
Monday – 8km Easy Run
Tuesday – 11km Progressive Hill Reps
Wednesday – 7km Easy Run
Thursday – REST
Friday – 5km Easy Run
Saturday – 60km Long Run
Sunday – REST
Week 11
Monday – 16km Tempo 1200
Tuesday – 9km Easy Run
Wednesday – 15km Broken 600s
Thursday – REST
Friday – 14km Easy Run
Saturday – 25km Long Run
Sunday – REST
Week 12
Monday – 9km Half Easy Half Tempo
Tuesday – REST
Wednesday – 9.2km Ascending Hill Reps
Thursday – REST
Friday – 10km Easy Run
Saturday – 18km Long Run
Sunday – REST
Week 13
Monday – 9km Alternating Hill Reps
Tuesday – 5km Easy Run
Wednesday – 9km Half Easy Half Tempo
Thursday – REST
Friday – 5km Easy Run
Saturday – 65km Long Run
Sunday – REST
Week 14
Monday – 8km Easy Run
Tuesday – 8km Easy Run
Wednesday – 9km Progressive Run
Thursday – REST
Friday – 15km Easy Run
Saturday – 25km Long Run
Sunday – REST
Week 15
Monday – 9.2km Progressive Hill Reps
Tuesday – REST
Wednesday – 11km Rolling 500s
Thursday – REST
Friday – 12km Easy Run
Saturday – 15km Long Run
Sunday – REST
Week 16
Monday – REST
Tuesday – 8km Taper Up and Overs
Wednesday – 6km Easy Run
Thursday – REST
Friday – REST
Saturday – 100km RACE DAY
Sunday – REST
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