At 400 kilometers, runners face an extraordinary test of ultra-endurance capacity. This distance demands mastery of multi-day racing strategy and advanced nutrition management. Success requires extensive ultra-specific training and exceptional mental preparation. Training focuses on extended duration efforts, sleep management techniques, and complex fueling strategies.
Training Plan for a Beginner Runner - A 400k (400km) Run
A beginner requires minimum 52 weeks preparation, with prior ultra-running experience recommended. Initial 6 months focus on building ultra-running base. Training includes 5-6 weekly sessions including multi-day training blocks and specific ultra-distance preparation.
Recovery Guide for a Beginner Runner - A 400k (400km) Run
A beginner needs 60-90 days minimum for full recovery. Medical supervision is required initially for hydration and nutrition management. The first month focuses on medical recovery and essential movement only. Compression therapy and regular medical check-ups are required. Sleep needs increase to 10-12 hours daily for the first month. No training for minimum 6 weeks, with return to running requiring medical clearance.