This is a training schedule of a “newbie” for a 100K Ultra Run in order for him/her to finish within the cut-off time of thirteen (13) hours.
You will begin running longer mileage on back-to-back days, on the weekends. You will also begin building a semi-long mid-week run, preferably on Wednesday. Obviously you will have higher weekly mileage as a result. You may vary your schedule as necessary, but nothing substitutes for the weekend long runs, that should be done on a course that most simulates the race conditions, ie. similar elevation gain/loss, similar trail conditions, etc. To keep your legs fresh, use your short Tuesday run for some tempo speed work, as follows: 1-km warm up, followed by 3-kms tempo = 4-kms.
Rest is essential. I recommend no running at all on Mondays/Fridays. Do not get caught up in over-training. Take the easy week every fourth week. Although it should hurt to some degree to train for a 100-km, you should gradually begin to notice that you feel stronger and recover faster than before. If you develop any recurring pains, ongoing fatigue or frequent illness, you should consider dropping one of the mid-week runs for a while. It is entirely possible to run the 100-km without the mid-week long run so it also may be dropped for a time, to allow problems to resolve.
The three-week taper begins at Week 28 and is essential for going into the 100-km well rested and injury free. You will notice that you only have two high mileage weeks in the last five weeks, for the same reason. Do not get caught up in last minute training that withdraws from your training account. If you are nursing an injury, you might even consider taking a four-week taper.
When you are training for the 100-km, all other races should be used as training runs. Always go for “time on your feet”, over speed. The more time you spend on your feet, the better prepared you will be. It’s best to avoid distances over 30-kms during the last 16-weeks of your training. Don’t risk developing injuries that will interfere with the last phase of your training or will not heal by race date.
****This training schedule was based from Nancy Shura’s Training Plan