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How long does it take a professional runner to run a 100k (100km)?

Answer: on average it takes a professional runner 4 hours 52 minutes and 40 seconds to run a 100k (100km).

This assumes an average running speed of 2.93 minutes per kilometer which is the typical running pace for a professional runner over a 100k (100km).

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.

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Training Plan for the Average Woman - A 100k (100km) Run

Most runners need 32-36 weeks specific preparation. Training includes 6-7 weekly sessions: two long runs, hill work, tempo running, and recovery sessions. Program focuses on building ultra-specific endurance while maintaining strength.

Recovery Guide for the Average Woman - A 100k (100km) Run

An average runner needs 21-30 days for full recovery. They should drink 3-3.5L of water with careful nutrition timing. Week 1 requires minimal activity beyond gentle walking. Professional bodywork helps speed recovery. Light exercise can begin in week 2 if feeling good. Regular check-ins with healthcare providers help monitor recovery progress.