Ultramarathon training plans: 50k to 100 miles
First 50k to 100 miles and beyond. Every HP3 ultramarathon training plan builds your long runs progressively, trains your hiking as deliberately as your running, and includes structured fuelling and gut training plus strength work, because ultras are finished on legs, stomach and head, not fitness alone. Built by the physio-led HP3 coaching team; delivered through TrainingPeaks.
Choose your distance
Your First Ultra
Start here if you have never raced beyond a marathonFirst Ultra 50k – 20 Weeks
10k runner to 50k finisher in 20 weeks: nine weeks of pure aerobic base, then hills, strides and tempo. No brutal intervals; every session has a stated purpose.
First Ultra 100k – 20 Weeks
The business: from capable runner to 100k finisher with progressive long runs, hiking, strength and structured fuelling and gut training built in.
Build a base first
If you are not yet comfortable running 4–5 times a week with a 90-minute long run, start with the 4.9★ Ultra & Trail Base Block and step up when ready.
50k & 50 Mile
Racing again, or stepping up a distance50k Ultra – 12 Weeks
For runners with a solid base racing a 50k in three months. First ultra? The First Ultra 50k gives you a longer runway.
50 Mile Ultra – 8 Weeks (Sharpener)
Comfortable with a 3-hour long run and your race two months out? The late-cycle sharpener that arrives you at the line ready.
Build first, sharpen later
If your 50-miler is further away, build with the Trail/Ultra Base – 12 Weeks ($19.95) and start the sharpener eight weeks from race day.
100k
Pick by weeks to race day · all include S&C + fuelling & gut training100k Ultra – 16 Weeks
Four months out: the compressed build for experienced ultra runners who already hold a base.
100k Trail – 20 Weeks
The proven 20-week trail build: five months of progressive long runs, strength and gut training for a strong 100k.
100k Ultra – 24 Weeks
Six months out, or a strong marathoner stepping up with time to do it properly: the most patient 100k build.
100 Mile
Pick by weeks to race day100 Mile Ultra – 12 Weeks
Three months out with the base already banked: the final block that readies an experienced runner for the hundred.
100 Mile Ultra – 16 Weeks
Four months of structured build for runners with ultra finishes behind them and a hundred ahead.
100 Mile Ultra – 20 Weeks
The patient route to the distance where finishing is the victory: five months of progression, deloads included.
Strength & Recovery Bolt-Ons
Run alongside any plan aboveUltra Strength & Plyometrics – 12 Weeks
The $10 plyometric programme based on published research (a 4% improvement in running economy). Bolt it onto any plan.
Trail Strength & Conditioning – 16 Weeks
The periodised gym plan for trail and ultra runners: real maximal strength, converted into durability on the hill.
Post-Ultra Recovery – 4 or 6 Weeks
A structured return that eases you back in instead of stopping dead or rushing. Choose heart rate or power, 4 or 6 weeks.