At 100 kilometers, runners face a demanding ultra-distance challenge requiring exceptional endurance and strategic racing ability. This distance demands sophisticated nutrition and hydration management combined with excellent pace judgment. Training focuses on extensive ultra-specific preparation, emphasizing sustainable effort and efficient energy utilization over many hours.
Training Plan for a Beginner Runner - A 100k (100km) Run
A beginner requires 40-48 weeks minimum preparation. Initial 20 weeks focus on building base mileage. Training includes 4-5 weekly sessions: two long runs, hill/strength session, and recovery runs. Weekly mileage builds gradually from 50km to 100-120km.
Recovery Guide for a Beginner Runner - A 100k (100km) Run
A beginner needs 30-45 days for full recovery. They should drink 3-4L of water gradually and follow a structured eating plan. The first two weeks require complete rest, with only essential movement. Compression wear helps for the first 72 hours. Sleep needs increase to 10+ hours nightly, and anti-inflammatory foods become crucial. Light walking can begin in week 3 if pain-free. Professional massage and physical therapy are strongly recommended for proper recovery.