100k training plan

elvis jones

Hi all,

Looking for a training plan to hit 100k distance. I've already done back to back marathons ( slowly ) and want to step up to longer distances. Not looking to hit any record times just the distance and still be alive and able to walk/talk at the end of it:D

Rogue Runner

All the info you need should be here.

http://www.ultramarathonrunning.com/training/

Clearlier

While the exact plan followed may be a bit of a stretch you might find it interesting/insightful to review Steve Way's blog in the lead up to his debut over 100km recently.

MisterDrak

Just looked at the training plan link :-

Week 1 (Saturday) - 90 minute Run, (Sunday) 3 Hour Run.
...
Week 13 (Saturday) - 4 Hour run, (Sunday) 5 Hour run.


You would want to have some company for that weekend 13 !!!

average_runner

MisterDrak wrote: »

Just looked at the training plan link :-

Week 1 (Saturday) - 90 minute Run, (Sunday) 3 Hour Run.
...
Week 13 (Saturday) - 4 Hour run, (Sunday) 5 Hour run.


You would want to have some company for that weekend 13 !!!

And a very understanding family!!:D

Itziger

average_runner wrote: »

And a very understanding family!!:D

I suppose if you got out for 6am you'd be home for 11. Not sure what state you'd be in though! Eating, drinking, stretching and lying down a lot would be my menu for the rest of the day.

TFBubendorfer

MisterDrak wrote: »

Just looked at the training plan link :-

Week 1 (Saturday) - 90 minute Run, (Sunday) 3 Hour Run.
...
Week 13 (Saturday) - 4 Hour run, (Sunday) 5 Hour run.


You would want to have some company for that weekend 13 !!!

I followed a very similar training plan for my first 50 miler (reasonably similar to a 100k) 3 years ago. It got me through but it also left me tired and slow. And yes, I did those 4 + 5 hour weekends, twice, on consecutive weekends.

As a direct result from that training and how it made me feel, I changed my entire outlook on ultra training and ditched long back-to-back runs entirely.

elvis jones

average_runner wrote: »

And a very understanding family!!:D

I have that coming off the back of what i've just done !

Are most plans about 16 weeks or so ?

Enduro

As I'm sure you know there's no one perfect training plan. When I ran my first 100km I don't think I did any variations in my normal training (but then I wasn't following any particular plan anyway). Remember, it's just another distance. Just take all the usual common sense advice of building up distance slowly and steadily. I'd also recommend putting the emphasis on building up weekend back to back long steady runs (But I also know other excellent ultrarunners who would say that they're not that important).

Enduro

Oh, and what event are you aiming at?

elvis jones

Enduro wrote: »

As I'm sure you know there's no one perfect training plan. When I ran my first 100km I don't think I did any variations in my normal training (but then I wasn't following any particular plan anyway). Remember, it's just another distance. Just take all the usual common sense advice of building up distance slowly and steadily. I'd also recommend putting the emphasis on building up weekend back to back long steady runs (But I also know other excellent ultrarunners who would say that they're not that important).

I'd agree with this and its the strategy i'm looking to.

elvis jones

Enduro wrote: »

Oh, and what event are you aiming at?

Eh a charity event of my own for 2014, i'll say more when we have it all in place !

nerraw1111

Check out dogslysmile's log. He built up to 80km plus runs gradually and logged all his training. He did it without getting injured along the way, did back to back long runs and got impressive results.

average_runner

Itziger wrote: »

I suppose if you got out for 6am you'd be home for 11. Not sure what state you'd be in though! Eating, drinking, stretching and lying down a lot would be my menu for the rest of the day.

Ha ha not a chance.

Did 20 miles on Sunday at 7am. By 11am we were on our way out to spend rest of the day walking a park and farm

sideswipe

Here's some good training plan comparisons- http://fellrnr.com/wiki/Ultramarathon_Training_Plans

I'm doing the Runners World 50 mile plan for my first 50 miler on the 14th. And like TFB, I'm feeling pretty wrecked and tired, taper is very welcome at the moment.
It has two weekends of 5hr + 4hr back to backs but I did a XLSR of 35 miles on the Wicklow Way (which is similar terrain to the race) instead on the second set.
I think alternating XLSR's and back to backs has worked well enough for me....I suppose I'll soon find out:D

ps I was home in the shower at 10 in the morning after the 5 hour run:cool:

elvis jones

average_runner wrote: »

Ha ha not a chance.

Did 20 miles on Sunday at 7am. By 11am we were on our way out to spend rest of the day walking a park and farm

I know the feeling:D

Itziger

average_runner wrote: »

Ha ha not a chance.

Did 20 miles on Sunday at 7am. By 11am we were on our way out to spend rest of the day walking a park and farm

I did 20 miles on Sunday as well and spent the day with the wife and kids. But I didn't do a 5 hour run!!

opus

I mostly followed the P&D 85 mile a week marathon plan for Comrades (ok a mere 86k!) with three marathons & two ultras thrown in for good measure, mileage varied between 65 & 85 miles a week, don't think I ever did two long runs back-to-back on a weekend.

Worked ok for me so will be doing similar for next year when the length is pushed out to 89k.

belcarra

I was just doing normal marathon training for Portumna til June and then did a few bigger weeks in between that (DNF'ed @ 27km) attempt and the 24 hr race in Belfast just over a month later where I hit 161km.
A strong base from marathon training is worth so much with a little bit extra distance topping off the training likely to get you to the finish. There were only 2 or 3 really big weekends in my training.