Pembrokeshire 100mile Stage Race

11th-13th May 2018

The Pembrokeshire 100mile 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 stage race represents a formidable physical challenge set against a rugged, beautiful backdrop. The route starts in Dale, just outside Milford Haven and follows the Pembrokeshire Coast Path to the finish in St Dogmaels, Cardigan!

Race Stages and distances

Stage 1 Dale - St Davids (Caerfai Bay) -36.5miles

Stage 2 St Davids (Caerfai Bay) to Fishguard - 38 miles 

Stage 3 Strumble Head to St Dogmaels - 26miles


Registration & Race Briefing

Registration will be at Dale on Friday morning 0700- 0830 with the race brief at 0830.


Race Start

The stage race starts at 0900 on Friday morning from the picturesque village of Dale. Just outside Milford Haven.

Coach Transport from Finish to Start

There will be coach transport from the finish in St Dogmaels to the start in Dale. This will be on the morning of the race at leaving St Dogmaels at 0630. Ther will be an additional pick up in Cardigan at 0640.



It is your choice where you stay on the Thursday night and weather you use the bus service provided, but you must attend the briefing and registration in Dale on the Friday morning.


Car Parking


There are numerous parking facilities in both St Dogmaels and Cardigan. The majority of which have a ‘weekly’ pay and display option for £9. We will detail the best ones in the pre-event notes.



Friday 28th April

0630- Coach pick up from St Dogmaels

0640 Caach pick up from Cardigan Castle

0700 Registration in Dale 

0745-Coach Drop off Dale

0830-Registration closes and Race Briefing in Dale 

0900-Race Starts

2100-Cut of Day 1 (12 hours/3mph)

Saturday 29th April

0600-0900 – Optional Race starts times with slowest runners starting first!

2000- Cut of Day 2 (max time is 14 hours/2.7mph)

Sunday 30th April

0700-0900 – Optional Race starts times with slowest runners starting first!

1700-Cut off Day 3 (max time is 10 hours/2.6 mph)

Maps & Navigation

The route is 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.  A gps file will be available.

You will receive a printed 1:50 map on a small scale with the route on it. The route is very easy to follow and very well signposted. If you want a more detailed map you may wish to bring the excellent and lightweight Prembrokeshire Coast Harvey map, or the cicerone guide book for Pembrokeshire Coast Path. The links are below.


Harvey do an excellent map.

The cicerone guide book also has an excellently detailed map accompanying it.

Start Times

On day 1 there will be a mass start at 0900. 

On Days 2 and 3 there will be a rolling start where the slower competitors will start earlier than the faster ones.

Support Points/Checkpoints

There will be one support point on each day where you will have access to a drop bag. Participants will have a window (open and close times) in which they must reach this support point. There will be water avaliable at the support point, but you must provide your own food for the duration of the event.


Day 1- Broad Haven (15miles)

Day 2- Porthgain  (18miles)

Day 3- Newport Parrog (12miles)


Drop Bags & Transport of Kit

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

We will transport 1 WATERPROOF 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.

PLEASE NOTE:- Drop bags should be heavy duty and waterproof Drybags. THEY WILL BE STORED OUTSIDE EVEN WHEN RAINING SO MUST BE 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. The link below gives examples of the type.


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 but this will be limmitted so you may also want to bring a small stove (for example a jetboil).

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 1litre minimum
  • Appropriate food for the event

    Advisory/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 Mat

Sleeping Bag (3 seasons recommended)

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

Means of cooking any hot food (Jetboil, stove or similar)

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 August 2017. 

The price of the 100 mile race is £110 before the 1st of September or £130 after the 1st of September 2017.

The price of the stage race is £125 before the 1st of September or £150 after the 1st of September 2017. 

The price of the Pembrokeshire 180 is £270 before the 1st of September or £320 after the 1st of September 2017.

There are 100 places for each race in 2018.


Race terms and conditions can be viewed here

Enter Online

Supported by...



Our Partners


CEP Black