You push yourself to a place of elevated breathing but not so hard that you go over your own personal redline. There are training programs for the following distances: 5k, 10k, half-marathon, marathon, 50k, 50-mile, 100k, and 100-mile. A marathon is 26 miles 385 yards long. To start, I include strength and cross-training days but those will slowly get replaced by more and more running miles. I recommend finding something that’s fun and easy to get yourself to do. Free Excel training plans and a training schedule generator for marathon, 50K, 50M to 100K and 100 mile races. I’m a fan of stacking successful week on top of successful week. Be brave. I feel a lot different after running a road marathon vs a 50K. 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. The 100-Mile training builds upon the 50-Mile training so ideally you will have completed a recent 50-Mile followed by a 4-6 week recovery period recovery period before starting the 100-Mile training. An ultra-marathon is any event longer. Just lots of 50ks and 50 milers. The reason for that is to make sure your body had adequate time to acclimatize to the workload. The three-week taper is essential for going into the 100-Miler well rested and injury free. Here are my components of a great training plan for an ultra race. It’s a slow build up so that both your body and mind have a chance to adapt to the training. But I did skip the 100k distance! You’re fixated on the 100 mile distance and that’s the race that’s going to get you out the door to train. The idea is to take an entire day to recovery and let your body repair itself. As the race date approached, I kept waiting for the panic to start. The primary difference will be in … But you better believe I have my four 100 mile belt buckles mounted on my bedroom wall! I also hate using free weights so I rely on a body weight routine designed for runners. Below is the training schedule that the Ultraladies have used when training for a 100-Mile event. These … Always go for “time on your feet” over speed. Especially if you’re going to be attempting your first 100. Coming from HM/M training plans where long runs were not just getting in the miles at easy pace what about pace? This is sort of like trying to go pass the bar exam without going to law school. Intervals are short bursts of intense running where you flip-flop between fast running and recovery. As runners, we don’t want to be a “one trick pony.” If you only ever stress the muscles you use for running, you aren’t going to develop any of the other stabilizer and supportive muscles that will keep you healthy over the long haul. You’re either running, fueling, or recovering with great care at all times. Although it should hurt to some degree to train for a 100-Miler, you should gradually begin to notice that you feel stronger and recover faster than before. I will adopt Krissy's 50 mile plan and see if I am worthy; I have no doubts about her credibility, only my ability to execute her plan. The 100-Mile schedule will have you training in cycles of three weeks hard; one week easy to allow recovery and help prevent overuse injuries that may occur from ramping up mileage too quickly. Trail Running FAQs. But if you set out to try to run the whole thing without any run training, get ready for a cruel type of torture. There is no single set distance, but ultra-marathon events commonly go up to 100km (62 miles). Trailandsummit.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Training volume is the ultrarunner’s top concern. Contact | Privacy Policy, Welcome to the pinnacle of ultra running: the 100 miler. I made that name up. 24 Weeks. It sounds crazy (100 miles?? Or a massage therapist attempting open heart surgery. No cross-training, no cardio, no strength. No matter what, if you finish the race, you deserve to scream that accomplishment from the mountain tops for the rest of your days. Each weekend you will do one long run followed by one semi-long run. If the plan says to run 6 miles and the race you are preparing for has a ton of vertical gain, drop your mileage down to 4 or 5 to account for the 1,000 feet of elevation gain you’ll cover during the run. Well, yes, if you’re a very strong hiker. It’s best to avoid distances over 30-miles during the last 16-weeks of your training. Similar to cross-training, strength-training helps build and strengthen your supportive muscles and joints so that you don’t suffer from an overuse running injury that are so common for runners. If your goal is to train minimally, then I’d recommend finding a 100 miler with very generous cutoff times. If you accomplish the couch to 100, you’ll be in rare company. Work hard and you’ll get it done. Your email address will not be published. So, what was my training plan for something like that? No matter how you slice it, during the course of the race, you will experience the full range of human emotion. Find an easier course with lenient cutoff times. The key to 100 mile training is simply not giving up. Your email address will not be published. Ran a solo marathon last year. That might seem crazy at this point in time, but trust me, when the time comes, you’ll be ready for it! If I'm not training for my next 100 mile trail race then you can probably find me exploring a new trail with my family. This is your lactate threshold pace as shown in the training plan. It’s ludicrous and not advised. Some examples to consider: yoga, mountain biking, bouldering, punching bag, swimming, or intense paddle-boarding. Jeff Browning's 24-week 100-mile Ultra Marathon Training Plan. Make a list and then implement them into your training as much as possible. A training plan for an elite differs greatly from your average mid-packer’s who simply wants to finish as quickly as they can. 1. This training plan is not meant for the front of the pack runners, rather, it is meant for the mid and back of the pack runners. . Rest. Tempo runs are a type of speed workout where you run at a sustained effort, faster than your normal easy run pace. Let’s get you that finishers belt buckle! I’ll provide the framework but it’s up to you to flesh it out to meet your specific needs. Welcome to the pinnacle of ultra running: the 100 miler. Don’t risk developing injuries that will interfere with the last phase of your training or will not heal by race date. 107 miles. It’s important to not wait a day longer. Therefore, my beginner 100 mile ultramarathon training plan maxes out at approximately 75 miles per week. You’d want to become very comfortable running for long stretches at a time with no breaks. Thank you! I get it and I honestly think it can be done. I hope you enjoyed this article and are excited to get to work on the training plan. By Andy Mouncey Ready to enter your first 100 miler? As much as possible, try to train under conditions that will best prepare you for the race you’ve chosen. What you’ll need to do, however, is spend very little time in the aid stations, stay properly hydrated and fueled, put your head down, and walk quickly for 36-48 hours straight. For your first adventure on the far side of 26.2, we suggest that you look a bit beyond the 50-K--really just a stretched-out marathon--to 50 miles, the first true, bragging-rights ultra. It details my training plan and some thoughts on the process. Edminster’s average pace was 13:45 per mile for the 100 miles. The rule here is “quality” of training, over “quantity” of training. Take the easy week every fourth week. Refund Policy. As 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%. Like I said, there’s only one run longer than 31 miles. Similar to cross-training, strength-training helps build and strengthen your supportive muscles and joints so that you don’t suffer from an overuse running injury that are so common for runners. It’s funny how your mindset shifts! It will be my longest race of the year, and my first 100-mile race since 2008. I created a 24 week plan because I felt that was the minimum amount of time needed for someone with a basic level of fitness. Rocky Racoon is also a loop course where you run four 25 mile loops. As I mentioned, I prescribe a two-week build, followed by a rest week with less volume. The Plan Find a program that works for you and that you can fit into your daily routine. I’d recommend you practice running loops on your long runs so that you can mentally prepare for that experience. Looking to finish without forced walking. Easy/recovery runs. ), but you’re not alone. In that case, you could get away with eliminating the first 4-8 weeks of the training plan. Strength training is another wonderful tool, especially to help runners remain injury free. Whether it’s the lure of the challenge, the trails, or the unknown, the prestige of the 100-mile distance still reigns supreme. They can’t afford to simply settle into a slow easy comfortable pace for the first 50 miles. 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