![]() ![]() But suffice it to say, your gear and nutrition strategy is just as important as your training strategy so make sure you have them dialed in. We aren’t going to do a deep dive on those topics because they really need an entire article to themselves. Lastly, gear and nutrition play a HUGE role in 100 milers. I’ll provide the framework but it’s up to you to flesh it out to meet your specific needs. 100 in Hawaii, you need to up your technical running skills and prepare for the humidity. If you’re from Oregon and you’re running H.U.R.T. Example: If you live in Nebraska and you’re racing Western States, you need to prepare for the heat and the quad-destroying downfalls of that course in order to set you up for success. Next, I’ll lay out a plan that allows you to customize with specificity to meet the unique challenges of the course and environment of your race. In order to do that, about 12 weeks into your training plan, we’ll implement other training strategies like tempo runs and interval training. We will do some of that, especially on your weekend long run days, but I also think it’s important to get as physically fit as you can. You’d think that all you need to do is go out and run a bunch of slow miles because that’s pretty much what you’ll be doing on race day: the 100 mile shuffle. The key to building ultra fitness is similar to building any sort of aerobic fitness: you stress your body, you break it down and beat it up, and then you give it time to heal and strengthen and ultimately improve.Īs you’ll see, I like to prescribe two consecutive weeks of increasing workload, followed by one week of rest and recovery where your volume and intensity will decrease 30-40%. I want to bring you along slowly so that you can stay healthy, mentally and emotionally strong, and feeling fresh on the day of the event. The reason for that is to make sure your body had adequate time to acclimatize to the workload. The plan I provide below is 24 weeks long! It’s important that we have a long slow buildup to the run. There are many paths to the top of the mountain as they say, but I’m going to provide you with a well beaten, tried and true path, that if followed closely will get you to that finish line. Rio del Lago (2014), UTMB (2015), Run Rabbit Run (2016), The Bear (2018) How do I prepare for a 100 mile run? Let’s get you that finishers belt buckle! I’m going to do my best here to set you up for success. ![]() I’m excited that you’re seeking out a training plan! Especially if you’re going to be attempting your first 100. And if we ever meet and you ask me about them, I will gush like a schoolgirl and tell you the play by play until things get real weird. They each rest on the ledge of a wooden frame that holds an image that encapsulates the event: the race logo, the map, the course profile, and a few pictures from the race. But you better believe I have my four 100 mile belt buckles mounted on my bedroom wall! I don’t save any of the finisher medals, ribbons, or other commemorative items you get at most of these races. Personally, I’ve finished about 40 trail ultras, and a ton of road marathons, half marathons, 10ks, and 5ks. No matter how you slice it, during the course of the race, you will experience the full range of human emotion. ![]() There is absolutely nothing like crossing that finish line. ![]() No matter what, if you finish the race, you deserve to scream that accomplishment from the mountain tops for the rest of your days. Sure, some courses are harder than others, but no 100 is easy. There’s nothing easy about finishing a 100. A lot of people can run a 50k and claim the title of ultra runner, but what do they say to the inevitable follow up question, “Have you run a 100?” Let’s make sure your answer to that question is a resounding YES ! Welcome to the pinnacle of ultra running: the 100 miler. ![]()
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