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 the Average Woman - A 400k (400km) Run
Most runners need 40-48 weeks specific preparation. Training includes 6-7 weekly sessions: multi-day training blocks, recovery runs, and strength work. Program focuses on building extreme endurance while maintaining durability.
Recovery Guide for the Average Woman - A 400k (400km) Run
An average runner needs 45-60 days for proper recovery. Medical supervision guides the initial phase. Structured hydration and nutrition protocols follow healthcare guidance. First month focuses on rest and gentle movement. Regular monitoring of recovery markers ensures safety. Physical therapy helps prepare for return to activity. Mental recovery is as important as physical.