100 Mile Ultra Running Training Plan


• 8 weeks, 6 days/week, with 2 rest weeks at lower volume
• Pre-Season, periodized block for 100 mile running races
• Not for beginning runners (you should be comfortable with 50 miles of volume/week to start)
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.


This 8-week program is designed specifically to train athletes for a 100-mile ultramarathon. For competitive racers, it is intended to be used as the first block of training following a rest or transition period. As the first block, you should complete this training program before any important races for your season. For recreational runners, this plan will prepare you to complete your first 100-miler.

You must be able to run 16 miles nonstop to begin this plan and handle 50 miles of volume in a week.

The training program begins with a 7-mile assessment to find your lactate threshold heart rate, and then deploys heart-rate based zone training intervals moving forward.

In addition to running, this training plan also includes gym-based strength sessions.

The weekly schedule for the first four weeks is:

  • Monday: Rest
  • Tuesday: Gym-based Strength and Base Run
  • Wednesday: Lactate Threshold Intervals
  • Thursday: Gym-based Strength and Base Run
  • Friday: Tempo Intervals
  • Saturday: Base Run (High Mileage)
  • Sunday: Base Run (Moderate Mileage)

The weekly schedule for the second four weeks is:

  • Monday: Rest
  • Tuesday: Lactate Threshold Intervals
  • Wednesday: Gym-based Strength and Base Run
  • Thursday: Tempo Intervals
  • Friday: Base Run
  • Saturday: Base Run (High Mileage)
  • Sunday: Base Run (Moderate Mileage)

Note: The primary difference between the 100 Mile Ultra Plan and the 50 Mile Ultra Plan is the distance in weekend runs. Otherwise much of the training is the same. 

Required Equipment

- You’ll need a full weightroom or membership to a commercial gym to complete the strength work in this plan
- Heart rate monitor and stop watch with interval timer
- GPS watch (optional) with time/distance/pace will allow you to easily monitor mileage throughout the plan

Sample Training

Below is the entire first week of programming from the plan. Click the Exercises Link for unfamiliar exercises


Obj: Assessment

Warm up:

(1) 4 Rounds

5x Push-ups

10x Air Squats
Run 100m
Instep Stretch

(2) Run 7 miles for time.

  • Record HR avg. for last 4 miles and pace for entire run.


Obj: Gym-based Strength and Base Run


  • Work up to Front Squat 1RM (see comments) 


(1) 5 Rounds

  • 2x Front Squat @ 85% 1RM

  • 3x Scotty Bobs - 15/25#

  • Instep Stretch

(2) 3 Rounds

  • 3x DB Walking Lunges - increase load until 3x is hard but doable

  • 5x Military Press - increase load until 5x is hard but doable

  • 5x Shoulder Dislocates

(3) 6 Rounds

  • 8x EOs

  • 15/3/15 sec. Sean Special

  • 8x Bicycle Crunches

  • 15/15/15/15 sec. 3-Limb Front Bridge

(4) 2 Rounds

  • 30 sec. Jane Fonda


"1RM" = 1 Repetition Maximum - or the most you can lift for that exercise.

How to Work up to 1RM:

1) Add a moderately light load to the barbell - one you know you can lift, and do 5 reps.

2) Add 20-30 pounds to the barbell and do 3 Reps.

3) Based on how you felt during the 3 reps, add 10-30 pounds to the barbell and do 1 rep, or a "single." 

4) Keep adding load to the barbell using your best judgement, and do 1 rep or a single. Aim to be at your 1RM by your 4th or 5th single rep.


Obj: Tempo Intervals

Run 8 miles total.

(1) Run .5 miles in Zone 1-2

(2) 3 Rounds

  • 15 min. in Zone 3

  • 5 min. Zone 1

(3) Run remainder of 8 miles.



Obj: Gym-based Strength and Base Run


4 Rounds

  • 5-5-3-3x Front Squat - 50-60-70-80% 1RM

  • 8x Sit-ups

  • 4/8x Push-ups

  • Instep Stretch


(1) 5 Rounds

  • 2x Front Squat @ 85% 1RM

  • 2/3x Chin-ups

  • Instep Stretch

(2) 3 Rounds

  • 3x Shoulder Hold Lunges - increase load until 3x is hard but doable

  • 5x KB Floor Press - increase load until 5x is hard but doable

  • 5x Shoulder Dislocates 5 Rounds

(3) 6 Rounds

  • 15 sec. Russian Twists - 25#

  • 15 sec. Front Bridge

  • 15 sec. Rest

(4) 6 Rounds

  • 20 sec. Bicycle Crunches

  • 20 sec. Face Down Back Extensions

  • 20 sec. Rest

(5) 2 Rounds

  • Hip Flexor Stretch

  • Pigeon Stretch

  • Lat + Pec Stretch

(6) Run 7 miles Zone 1


Use your SESSION 2, 1RM Front Squat load to calculate your loading for today's front squats.


Obj: Base Run

(1) Run 16 miles Zone 2


Obj: Base Run

(1) Run 12 miles Zone 2

Show More

1)  Mission Direct

Gym numbers mean nothing. All that matters is mission performance. 

To this end, MTI’s fitness solutions and programming are not boxed in by convention, tradition, orthodoxy, public opinion or any other artificial constraint driven by inside or outside forces.

We begin with the raw fitness demands of the mission and build a fitness solution which directly prepares the athlete for those demands.


2) Fitness Solutions Built from the Ground Up

MTI’s programming is not “re-tread” bodybuilding, football, CrossFit, kettlebell, strength or general fitness programming. We’ve built our fitness programming for mountain and tactical athletes from the ground up.

The Fluid Periodization methodology we deploy to concurrently train multiple fitness attributes is completely original and has continued to evolve and improve over the years.

Our mid-section training methodology, Chassis Integrity, is also original, as is our endurance programming, 7 strength training progressions, tactical agility, and work capacity programming.

Our mountain sports pre-season training plans, tactical PFT, selection, school, course, and fitness improvement training plans across military, LE and Fire Rescue are MTI-developed, tested and athlete-proven.

Over the years hundreds of athletes and coaches have taken our advanced programming and unit fitness leader programming courses and MTI is widely recognized within the mountain and tactical professions and fitness media as a thought leader in fitness programming for military and tactical athletes.


3) The MTI Method

→ Research: MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

→ Deploy & Assess: We deploy the training plan “Lab Rats” at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan. Post cycle we assess the programming’s effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn’t.

→ Publish & Assess Again: Plan is published for purchase as an individual training plan and made available to our subscribers. Feedback/results are assessed.

→ Iterate: We take what we learn from lab rats and athletes, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.


4) Mission-Direct Research

MTI exists to “Improve Mountain and Tactical Athletes mission performance and keep them safe.” To that end, we have developed a unique research methodology aimed at identifying real world areas of improvement and identifying immediately deployable mission-direct solutions. Click HERE to learn more about MTI’s Mission-Direct Research methodology, and Here to read about just few of our research efforts.

5) Field Proven

Our stuff works. Weekly we receive unsolicited reviews of our programming and testimonials to its effectiveness.


6) Programming Breadth

MTI’s library of 200+ sport-specific fitness plans for mountain and tactical athletes is unmatched. Resources range from specific programming for tactical special forces selections, to specific plans for climbing Rainier and Denali, to general fitness solutions such as running improvement, to post-rehab from injury.

Over the past decade, MTI has partnered with hundreds of athletes throughout their individual mountain and tactical careers, and provided fitness solutions as they face new mountain objectives, tactical schools, selections, PFTs and deployments, and came back from injury.


7) Worldwide Influence

Our work is not limited to US Athletes.

We’ve developed selection-specific training plans for Canadian, UK, Australian and German Special Forces Selections and worked with individual military personnel from Scandinavia, South, and Central America.

Canadian, Australian, UK and western European law enforcement and fire/rescue athletes have used MTI programming for mission-direct fitness.

On the mountain side, Alpinists from Japan to Slovakia have consulted with MTI and used MTI’s programming to prepare for mountain objectives.


8) Mission Performance beyond Fitness

MTI’s exists is to improve Mission Performance for mountain and tactical athletes and keep them safe. 

This focus on “mission direct” solutions, enhancements and improvements drives our work and research and extends beyond fitness solutions to include training, leadership, gear, team culture, and safety. 

Fitness is just one area of our work.

Our non-fitness research has included tactical cultures, combat uniforms, and gore-tex performance, and effect of stress on marksmanship.

Our work on defining what it means to be a Quiet Professional has had penetrating influence and driven healthy conversations with both mountain and tactical professionals.


9) Direct, Honest, Clear Answers

Since 2007 we’ve taken and answered dozens of questions weekly from mountain and tactical athletes. We’ve saved these individual Q&A’s and now thousands are archived on our site.

We’re not salesmen, and our answers are noted for their directness, honesty, and clarity. Our stuff isn’t for everyone. If we can help, we’ll let you know. If we can’t, we’ll let you know that, too.

– Rob Shaul, Founder


All of the Above is Backed Up By Our Promise: Our Stuff Works. Guaranteed.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman – so I can’t put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there – our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we’ve put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Email: rob@mtntactical.com


Do you have any reviews or testimonials from athletes who have used your Athlete’s Subscription
Yes. Click HERE.

Is it true you guarantee your stuff works?
Yes. If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

How is MTI programming different than CrossFit?
This is a common question. Read our answer HERE.

You have a lot of competitors. Why should I choose MTI?
MTI is driven to improve mountain and tactical athletes’ mission performance and keep them safe. This emphasis and focus on mission performance sets us apart. Read about more that sets us apart HERE.

If I purchase a plan or subscription, how do I access the programming?
All of our plans are online, accessible via username and password.
You can log in through our →Website  or Mobile App →IOS and Android.

Do you have downloadable .pdf’s of the training plans?
No. But you can print the programming, by week, from your browser. You access individual training plans online via a username and password.

Do you have a mobile app?
Yes, we do. Available for IOS and Android.

What is the difference between purchasing an individual training plan, packet of plans or an Athlete’s Subscription?

  • Plan – Like purchasing the DVD of the first Star Wars movie. You own it forever, including any updates we make to the plan.
  • Packet – Like purchasing the DVD’s of all the Star Wars movies. You own them forever, including any updates we make to the plans.
  • Athlete’s Subscription – Like subscribing to Netflix. You get access to all 200+ plan in our library, but lose access if you unsubscribe.

If I purchase an Athletes Subscription Can I cancel on my own, anytime?

Do I have to contact MTI to cancel or can I do it myself?
You can do it yourself. Instructions HERE.

If I purchase a subscription and have questions about where to start or what plans(s) to use for my goals, will you help?
Yes. We answer dozens of training questions from athletes weekly. Email coach@mtntactical.com.

If you add new plans or update existing plans after I subscribe will I have access to them?
Yes. We are continuously adding training plans and packets (2-5/month) and updating plans. With your subscription you’ll have access to all new plans, new courses and plan updates.

What Equipment is Required?
Click the “Required Equipment” tab to find out what equipment is required for the specific plan you are interested in.

Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run and Ruck Calculators are listed as exercises.

What about nutrition?
See our Nutritional Guidelines HERE.

Can I see sample training?
Click the “Sample Training” tab to see the entire first week of programming.
You are encouraged to do it before purchasing.

What if I have more questions?
Email rob@mtntactical.com



Just wanted to give out a huge kudos to you and your 100 Mile Training Plan.  I just completed the Bryce Canyon 100 in 33:45 with the use of your training plan.  This is the fourth 100 I've completed and I've used various other plans and expensive coaches, your plan crushes them all in my opinion.

For the first time in all my training I enjoyed all the workout sessions, I could see week to week improvement in my speed, strength, and endurance.

One of the most impressive things I saw from the training plan during my race was my consistent speed across the course and the distance. This was most impressive to me because I live in Chesapeake, VA where the highest hill is an over pass and 99% of my training is done on flats, while the Bryce 100 has 18,800 vertical gain.

I also credit my quick recovery to your plan. While I had a few aches and pains following the run, with in a few days I was back to a relatively normal range of motion. I also never really felt "beat up" like I have during past 100's and I credit that to the strength and chassis work programmed in.

Huge thanks to you and your training plan for helping make my run a success. This will be my go to plan for all my ultras.

Thanks again"
Show More

Athlete’s Subscription Package

Sign Up

This Plan is one of 200+ plans included in the Athlete’s Subscription.