This 20-week trail running plan is designed for the demands of a 100ish mile and 10,000m (32,000ft) 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 @uphillathlete with your training pictures and videos.