hello everyone,
im training for my first 100 miles.
i already have several marathons and ultras under my belt, when the last one is a 100k with a total ascent of 6,000k.
i desperatly trying to find a good training schedule for a 100 miler. preferably with back to backs on the weekend. it just works better for me.
anyone has any good tips?
thanks
telem
Do something like what this guy does.
I've done a few 100-milers, including one win and one 2nd place. Here is a sample week (approx.) for me when at "peak" training...(note: I train by time, not distance)
Monday: 1 hour run (am), 1 hour run (pm). All easy
Tuesday: 1 hour run (am), 1:30 hill run (pm)
Wednesday: 1 hour run (am), 1 hour run (pm)
Thursday: same as Tuesday
Friday: off
Saturday: 6-8 hour run
Sunday: 3 hour run
I tried to do this for three weeks, then I'd back off on the fourth week.
Run as much as you possibly can without getting hurt. Simple.
when you were training with this program, was the 3 hour runs enough on the second day?
and more important- dont you think that 8 hours is pushing it a bit? i feel that running 8 hours makes your body prone to injuries no?
and definitely running as much as i can is the only way. i just have to say that im also a student and a full time employee, and that's why im looking for something that will help combine everything...
Yes, the 3 hours on Sunday was plenty. 8 hours is definitely plenty long. A typical 3-week progression for the Saturday run would be 6 hours, 7 hours, 8 hours, then a down weekend. Running on trails helps to avoid the injuries. But, as with any training plan, it's always a risk.
Do these top ultra runners have day jobs? I cant imagine training so much on top of a 8-10hr workday.
OK, seriously, this is what my training plan might look like, if I had to put in a lot of miles on the weekend (and that sounds like what you have to do):
1. AM: 6 miles
2. 12 miles
3. AM: 8 miles; PM: 4 miles
4. 10 miles
5. 16 miles
6. 24 miles
7. AM: 16 miles; PM: 4 miles
100 miles a week, on soft surfaces for 16 weeks. Every month (3-4 times total), on Saturday or Sunday, run 5-8 hours (somewhere between 30 and 50 miles.) Every week try to run 60 miles in 3 days. Get some tempo runs in at marathon pace, or race a marathon, do some faster running with groups and stuff, or race local 5Ks. Your weekly volume is the most important thing. Good luck.
Sorry, that only adds up to 98...whatever...