Out and Back
Race Research
Training Plans
Training Plan
100K Training Plan
Out and Back's free, customizable training plan for 100K distances.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Rest
Speed
Rest
Normal
Rest
2
mi
LongRun
2
mi
Recovery
Rest
2
mi
Speed
Rest
2
mi
Normal
Rest
2
mi
LongRun
8
mi
2
mi
Recovery
Rest
2
mi
Speed
Rest
2
mi
Normal
Rest
2
mi
LongRun
8
mi
2
mi
Recovery
Rest
2
mi
Speed
Rest
2
mi
Normal
Rest
2
mi
LongRun
8
mi
2
mi
Recovery
Rest
2
mi
Speed
Rest
2
mi
Normal
Rest
4
mi
LongRun
10
mi
2
mi
Recovery
Rest
2
mi
Speed
Rest
2
mi
Normal
Rest
4
mi
LongRun
10
mi
2
mi
Recovery
Rest
2
mi
Speed
Rest
2
mi
Normal
Rest
4
mi
LongRun
10
mi
2
mi
Recovery
Rest
2
mi
Speed
Rest
2
mi
Normal
Rest
6
mi
LongRun
12
mi
2
mi
Recovery
Rest
2
mi
Speed
Rest
2
mi
Normal
Rest
8
mi
LongRun
14
mi
2
mi
Recovery
Rest
2
mi
Speed
Rest
2
mi
Normal
Rest
6
mi
LongRun
12
mi
2
mi
Recovery
Rest
4
mi
Speed
Rest
4
mi
Normal
Rest
8
mi
LongRun
20
mi
4
mi
Recovery
Rest
4
mi
Speed
Rest
4
mi
Normal
Rest
12
mi
LongRun
24
mi
4
mi
Recovery
Rest
4
mi
Speed
Rest
4
mi
Normal
Rest
10
mi
LongRun
22
mi
4
mi
Recovery
Rest
4
mi
Speed
Rest
4
mi
Normal
Rest
14
mi
LongRun
26
mi
4
mi
Recovery
Rest
6
mi
Speed
Rest
6
mi
Normal
Rest
18
mi
LongRun
36
mi
6
mi
Recovery
Rest
6
mi
Speed
Rest
6
mi
Normal
Rest
16
mi
LongRun
34
mi
6
mi
Recovery
Rest
8
mi
Speed
Rest
8
mi
Normal
Rest
20
mi
LongRun
44
mi
8
mi
Recovery
Rest
10
mi
Speed
Rest
10
mi
Normal
Rest
28
mi
LongRun
58
mi
10
mi
Recovery
Rest
8
mi
Speed
Rest
8
mi
Normal
Rest
24
mi
LongRun
48
mi
8
mi
Recovery
Rest
12
mi
Speed
Rest
12
mi
Normal
Rest
32
mi
LongRun
68
mi
12
mi
Recovery
Rest
14
mi
Speed
Rest
14
mi
Normal
Rest
42
mi
LongRun
84
mi
14
mi
Recovery
Rest
12
mi
Speed
Rest
12
mi
Normal
Rest
36
mi
LongRun
72
mi
12
mi
Recovery
Rest
16
mi
Speed
Rest
16
mi
Normal
Rest
50
mi
LongRun
98
mi
16
mi
Recovery
Rest
22
mi
Speed
Rest
22
mi
Normal
Rest
66
mi
LongRun
172
mi