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 the Average Woman - A 100k (100km) Run
A male runner requires 32-36 weeks of focused training. Schedule includes 5-6 weekly sessions balancing ultra-distance preparation with strength maintenance. Training emphasizes volume progression while incorporating specific ultra-running elements.
Recovery Guide for the Average Woman - A 100k (100km) Run
A male runner needs 21-30 days for proper recovery. He should drink 3.5-4L of water and follow a structured recovery nutrition plan. The first week focuses on essential movement only. Regular bodywork sessions help prevent lingering issues. Training can resume gradually after week 3, but only if all recovery markers look good. Morning heart rate monitoring helps track progress.