Pembrokeshire 100 mile ultra & 3 day stage race

28th-30th April 2017

The Pembrokeshire 100 mile race is a challenging ultra-race along the stunning Pembrokeshire Coastal Path from Milford Haven to Cardigan.

The Pembrokeshire Stage Race follows the same route as the Pembrokeshire 100, but is split into 3 single stage sections with an overnight camp between each section.  The first camp is Newgale Beach campsite, that overlooks the beach, the estuary and the ships heading to Milford Haven.  The second is the wild, remote Strumble Head overlooking the Irish Sea.  This campsite has amazing views and at night starry skies - you are so far from any major towns that there is hardly any light pollution!  The Strumble Head campsite will have communal fire pits to keep you warm at night and to sit around and share your adventures.  It even has a wood-fired hot tub to soak your aching legs!

The Pembrokeshire Coastal Path is a designated national trail and is widely regarded as the most breathtaking coastline in Britain from rugged cliff tops and sheltered coves to wide-open beaches and winding estuaries. This 100 mile race represents a formidable physical challenge set against a rugged, beautiful backdrop. Both routes start in Milford Haven and follow the Pembrokeshire Coast Path to the finish in Cardigan.

The stage race starts at 0800 on Friday morning. The 100 mile starts at 0700 on Saturday morning and has a 38 hour cut off time (Sunday night 2100).

Route Statistics

100 mile Race

166km/103 miles with 16500ft/5030m ascent

Stage Race

Day 1 Milford Haven to Newgale 36mile/58k with 5020ft/1530m ascent

Day 2 Newgale to Stumble Head 36mile/58k with 5740ft/1750m ascent

Day 3 Stumble Head to Cardigan 31mile/50k with 5750ft/1750m ascent


Both routes are self-navigation and participants will need to have a basic understanding of map reading.  However, the whole route follows the well-marked Pembrokeshire / Wales Coastal Path (WCP) and is therefore signposted very well. It is possible to navigate the route completely using the WCP signs. Harvey Maps has a very good Pembrokeshire Coastal Path route map.

A gps file will be available.

Provisional Timings


0630-0730 Registration for Stage Race in Milford Haven

0740 Race Brief

0800 Day 1 Race Start

1130 Mid-day support point opens 

1500 Mid-Day support point closes

1900-2100 Milford Haven 100 Registration

2000 Day 1 Cut off (Stage Race)


0700-0930 Stage Race competitors start day 2 at time of their choosing (fastest competitors last)

0630 Pembrokeshire 100 briefing in Milford Haven

0700 Pembrokeshire 100 start (38 hour time limit) From Milford Haven

1100 Mid-day support point opens (15 miles)

1400 Mid-day support point closes

1900 Day 2 Cut Off (Stage Race)


0700-0930 Competitors Start Day 3 at time of their choosing (fastest competitors last)

1100 Mid-day support point opens (15 miles)

1400 Mid-day support point closes

1900 Day 3 Cut off for stage race Cardigan

2100 Cut off for 100 mile race Cardigan (38 Hours for Ultra)

Start Times and Time Limit

The time limit for the 100 mile race is 38 hours (2100 Sunday).

Stage Race

On day 1 there will be a mass start at 0800. The cut off time is 2000, which gives you 12 hours to complete 36 miles (thats 3mph!). Obviously the earlier you get to the overnight camp the more time you will have to recover, eat and sleep!

On Days 2 and 3 there will be a rolling start where competitors start between 0700 and 0930. The slower competitors will start earlier than the faster ones. You must make the half way support point for the time specified.

The cut off time is 1900 which means that if you left at 0700 you would have 12 hours to complete each day!


In addition to the two camps at Newgale 58k and Stumble Head 116k, which will form major checkpoints for the 100 mile competitors, there will be additional half way support points (check points) between each major camp. For the stage racers this will form a mid-day support point at approximately half way, where you can access your support bag. Participants will have a window in which they must reach this half-way support point.  For the 100 mile competitors this will act as another checkpoint.

Drop Bags and Transfer of Kit

100 Mile Race

We will transport 1 drop bag of maximum of 79 litre from the start to each of the main camps (Newgale 58k and Stumble Head 116k) and then to the finish.

The Stage Race

We will transport 1 drop bag of 25litre or less to the mid-day support point.

We will transport 1 drop bag of 79litre or less to the overnight camp on days 1 and 2 and to the finish on Day 3.

Drop bags should be heavy duty and waterproof. They must include all your kit and there should be nothing attached or hanging off. An example is the heavy duty Ortielb 79litre dry bag.


100mile race

Access to your drop bag and hot water will be available at each of the major checkpoints at Newgale 58k and Stumble Head 116k. We would suggest you put a dehydrated meal in your drop bag for each of the camps.

At the smaller support points there will be a range of the usual checkpoint foods available, exact details will be sent out the race information closer to the event. In addition to this you are able to make use of the food from shops and cafes as you find them.

ater will be available at each support point and at the major checkpoints.

Stage Race

Competitors must bring food for the duration of the event. This would include food for evening meals on day 1 and 2 and breakfast for days 2 and 3.  Hot water will be available at each of the overnight camps.

In addition to this you are able to purchase food from shops and cafes as you find them.

Water will be available at each mid-day support point and at the overnight camps.


Compulsory Running Kit for both races

This MUST be carried at all times and will be checked at registration before you receive your race number. (NO KIT = NO NUMBER!)

  • Rucksack
  • Waterproof Jacket
  • Water Proof Trousers
  • Upper Body Long Sleeve Base Layer or Thermal (warm) top
  • Warm Hat
  • Gloves
  • Torch (emergency type is fine)
  • Whistle
  • Compass (which can take a bearing)
  • Footwear with adequate grip for slippery off road conditions
  • Foil Survival Blanket or Bivy Bag
  • First Aid Kit to include: blister plasters, sterile dressing and bandage or tape
  • Mobile Phone
  • Map and instructions (provided)
  • Water Bottle 500ml minimum
  • Appropriate food for the event

    dvisory/optional Kit 
  • Thermal and or fleece top (in addition to compulsory long sleeve top)
  • Sun cream
  • Lower Body Base Layer or trousers
  • Hydration tablets
  • Money
  • Sunglasses
  • GPS

Stage Race-Mandatory Overnight Kit

The following kit must be included in participant’s overnight bag

Sleeping Bag (3 seasons)

Sleeping Mat

Tent (can share with another participant)

Change of Clothes

Plate/bowl, Mug, Knife, Fork and Spoon

Food for the event (2 evening meals; 2 breakfasts; running food/energy products)

Personal First aid kit (includes plasters; blister treatment kit, painkillers)
Torch and spare batteries

Stage Race-Recommended Overnight Kit

An insulated jacket

Travel pillow

Spare running clothes

Wash Kit


Ear plugs

Anti-chaffing ointment

Wallet, credit card/ cash

Insect Repellent

Cost, Race Numbers and Signing Up

Entries open on Friday 1st July 2016. 

The price of the 100 mile race is £100 before the 1st of August or £125 after the 1st of August 2016.

The price of the Stage Race is £125 before the 1st of August or £150 after the 1st of August 2016. 

There are 100 places for each race in 2017.


Race terms and conditions can be viewed here

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