How many weeks to prepare for 100K ultra?

For an athlete at intermediate level, Endu builds a 25-week preparation. If your race is closer, the plan compresses phases while keeping the taper; if it's further away, it extends the base phase.

How many sessions per week?

This example has 4.4 sessions per week. You choose 4 to 7 training days and the exact days (e.g. Tue, Thu, Sat, Sun): the plan sticks to them.

Can I follow sessions on my watch?

Yes: every session exports as .fit, the format read by Garmin, Coros, Suunto, Polar and Wahoo. Import it in your watch app and the guided workout appears on your wrist.

How much does it cost?

14-day free trial, then €7.99/month with no commitment or €59.88/year (€4.99/month). Unlimited objectives and sports.

100K ultra plan, 5 sessions a week

100 km · 5,500 m D+

You have 5 slots a week. Here is how Endu spreads a 100K ultra preparation over 5 sessions: the long run is protected, the quality session comes next, easy runs fill what is left.

Create my plan for 100K ultra

weeks: 25
sessions: 109
sessions / week: 4.4
peak week: 9.9 h

Plan structure

Periodised in phases: build the base, move to race-specific work, then taper before the race.

General preparation
Weeks 1–2 · 2 wk
Base
Weeks 3–10 · 8 wk
Build
Weeks 11–16 · 6 wk
Specific
Weeks 17–21 · 5 wk
Taper
Weeks 22–24 · 3 wk
Race week
Weeks 25–25 · 1 wk

Volume progression

Week by week: lighter recovery weeks are built in to absorb the load.

Wk	Phase	Hours	km	Elev.
1	General preparation	5.8 h	40	970 m
2	General preparation	6 h	40	1,174 m
3	Base	6.3 h	42	1,243 m
4	Baserecovery	5.3 h	37	808 m
5	Base	6.5 h	43	1,371 m
6	Base	6.8 h	44	1,458 m
7	Base	7 h	46	1,535 m
8	Baserecovery	5.6 h	39	978 m
9	Base	7.3 h	48	1,672 m
10	Base	7.6 h	50	1,737 m
11	Build	7.8 h	51	1,787 m
12	Buildrecovery	6.1 h	41	1,174 m
13	Build	8.1 h	49	1,963 m
14	Build	8.3 h	52	2,062 m
15	Build	8.6 h	53	2,149 m
16	Buildrecovery	6.7 h	43	1,481 m
17	Specific	8.9 h	56	2,231 m
18	Specific	9.1 h	58	2,290 m
19	Specific	9.4 h	59	2,433 m
20	Specific	9.6 h	61	2,425 m
21	Specific	9.9 h	61	2,630 m
22	Taper	7.2 h	48	1,576 m
23	Taper	5.9 h	39	1,101 m
24	Taper	4.7 h	35	551 m
25	Race week	3 h	24	82 m

Sample week — week 14 (Build)

Real sessions from the plan with their targets. Each session is detailed step by step and exportable as .fit.

TuesdayVery hard
🏔️ Short hills 14×1.5min
1 h 18 · 7.8 km
WednesdayEasy
🏔️ Easy trail run 33min — rolling terrain (~134m climb)
33 min · 3.9 km
FridayEasy
🏔️ Easy trail run 33min — rolling terrain (~134m climb)
33 min · 3.9 km
SaturdayEasy
🏔️ Back-to-back long run 106min · 477m gain
1 h 46 · 11 km
SundayEasy
🏔️ Long trail run ~25.0km with 871m climbing
4 h 10 · 25 km

Example generated for a intermediate-level profile (VMA 15 km/h, 5 sessions/week). Your plan will depend on your level, availability and feedback.

Your plan, not a template athlete's

This plan is generated for an athlete at intermediate level training 5 times a week. Yours will be calibrated on your VMA, your available days and your feedback after every session. 3 minutes. 14-day trial, cancel anytime.

Create my plan for 100K ultra

Frequently asked questions

How many weeks to prepare for 100K ultra?: For an athlete at intermediate level, Endu builds a 25-week preparation. If your race is closer, the plan compresses phases while keeping the taper; if it's further away, it extends the base phase.
How many sessions per week?: This example has 4.4 sessions per week. You choose 4 to 7 training days and the exact days (e.g. Tue, Thu, Sat, Sun): the plan sticks to them.
Can I follow sessions on my watch?: Yes: every session exports as .fit, the format read by Garmin, Coros, Suunto, Polar and Wahoo. Import it in your watch app and the guided workout appears on your wrist.
How much does it cost?: 14-day free trial, then €7.99/month with no commitment or €59.88/year (€4.99/month). Unlimited objectives and sports.