International Trail Race: HK100 and HK168 — A Complete Guide to Hong Kong's Premier Trail Events

Introduction

HK100 (Hong Kong 100 Ultra Trail) was founded in 2011 and is one of the oldest and largest 100K trail races in Asia. Located in the eastern New Territories of Hong Kong, it follows the MacLehose Trail from Sai Kung to Tuen Mun, traversing most of Hong Kong’s country parks. HK168 is an extended version of HK100 (discontinued for many years). For Asian trail runners, HK100 is an important stepping stone toward the UTMB series.

HK100 Race Basic Information

Item	Details
Distance	103K
Cumulative Elevation Gain	Approx. 4,500m
Cutoff Time	30 hours
Course	MacLehose Trail + sections of Wilson Trail
ITRA Points	3 Stones / Mountain Points 3
Start Time	8:00 AM
Main Month	January (held in winter)

HK100 Course Characteristics

1. Staircase Hell

The HK100 course includes a large number of stone steps, estimated at over 30,000 steps in total. Hong Kong’s country parks extensively use stone steps on maintained trails, posing a severe challenge to runners’ knees, quadriceps, and cardiovascular systems.

2. Dense Cumulative Elevation Gain

The 4,500m cumulative elevation gain is spread across 103K, averaging 43m per kilometer. While no single climb is particularly high, fatigue accumulates quickly.

3. Winter Race

HK100 is held in January, with Hong Kong winter temperatures around 8-18°C:

• Early morning can drop to 5-8°C
• Midday can reach 18-22°C
• High mountain sections can be colder
• Occasional winter rain causes sudden temperature drops

4. Well-Equipped Aid Stations

HK100 has comprehensive aid station support:

• 11 official aid stations
• One every 8-12K
• Water, sports drinks, and solid food provided
• Hot food available at later aid stations

Course Analysis

Breakdown of the standard HK100 route (starting at Pak Tam Chung, Sai Kung, finishing in Tuen Mun):

Section	Distance	Cumulative Elevation Gain	Main Challenges
0-25K	25K	800m	Coastline + staircase start
25-50K	25K	1,300m	Sharp Peak, Ma On Shan
50-75K	25K	1,400m	Pyramid Hill, Lion Rock
75-103K	28K	1,000m	Tai Mo Shan, final climb

Pacing Strategy

Tailored to HK100’s characteristics:

Section 1 (0-25K, target 4 hours)

• The first 5K along the coastline is flat—don’t run too fast
• Start power-hiking at the first climb
• Fully refill water and food at aid stations

Section 2 (25-50K, target 5 hours)

• Sharp Peak is the first major climb—be conservative
• Protect your knees on the technical descent of Ma On Shan
• Mental fatigue begins to set in

Section 3 (50-75K, target 6 hours)

• Entering the night section (starting around 4-5 PM)
• Pyramid Hill is the “heart” of HK100—the toughest section
• Nutrition strategy must be complete (hot food, caffeine)

Section 4 (75-103K, target 7-8 hours)

• Tai Mo Shan is the highest point of the race
• Early morning hours—physiological low point
• Final 10K is downhill, but cumulative fatigue is severe

Gear Recommendations

Mandatory Gear

HK100 mandatory gear list:

• Trail running vest 5-10L
• Water container of at least 1.5L capacity
• Headlamp + backup headlamp
• Waterproof jacket (with waterproof rating requirements)
• Emergency blanket
• Whistle
• Mobile phone
• Cup (no-cup policy)

Recommended Gear

• Thermal layer (essential for the night section)
• Hat + gloves (winter night section)
• Soft flasks ×2
• Spare batteries

Nutrition Strategy

0-25K

• 200ml water + 1 salt tablet every 30 minutes
• 1 energy gel every 45 minutes
• Don’t linger too long at aid stations

25-50K

• Start eating solid food (rice balls, energy bars)
• Take bananas and crackers at aid stations
• Maintain 60g of carbohydrates per hour

50-75K (night section preparation)

• Change into thermal layer and put on headlamp at the 50K aid station
• Start drinking hot beverages (provided at aid stations)
• Introduce 100mg caffeine

75-103K

• Eat hot food at every aid station
• Maintain caffeine intake
• The key for the final 25K is “don’t stop”

ITRA Points Value

Finishing HK100 earns you:

• 3 Running Stones (as a UTMB World Series race)
• 3 Mountain Points
• ITRA Performance Index of approximately 500-700 points (depending on finish time)

This holds significant value for UTMB lottery entries or Western States registration.

Training Recommendations

Training focus for HK100:

1. Stair Training

1-2 stair training sessions per week, accumulating 800-1500m of elevation gain.

2. Long Distance

One 35-50K long run per week for the 8 weeks before the race.

3. Night Running

2-3 complete night running training sessions before the race (including headlamp use).

4. Winter Acclimatization

If you live in a tropical or subtropical region, allow 2 weeks to acclimatize to winter temperatures before the race.

Practical Tips

• Registration Lottery: HK100 uses a lottery system; you need to accumulate points through ITRA to apply
• Travel Planning: Arrive in Hong Kong 2-3 days early; gear check 1 day before the race
• Accommodation Options: Lodging is available near the start in Sai Kung and the finish in Tuen Mun
• Emergency Contact: Arrange meeting points with your crew at each aid station before the race
• Language: English is the primary language of the race; Cantonese and Mandarin are also spoken

Conclusion

HK100 is a rite of passage for Asian trail runners. Finishing HK100 means you have the capability to take on international 100K races and serves as a strong foundation for UTMB World Series main events. When planning your trail running career next time, make HK100 a long-term goal. This race will open the door to Asia’s top-tier trail running, and from then on, your trail running horizons will no longer be limited to Taiwan.

Related Reading

• International Trail Race: Hardrock 100 — The World’s Toughest 100-Mile Race
• Trail Race Strategy: A Finish Guide for 100-Mile Races like UTMF and TNF100
• Kenting Ultra-Marathon 100K: Analysis of Taiwan’s Southernmost Extreme Marathon
• Taiwan Mountain Trail Ultra: Race Preparation Guide for UTMB Asia Series Events