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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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