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* Phase lengths adapt based on your current fitness and time until race day.
The hundred miler is the ultimate test of endurance. Training spans 24-36 weeks with peak volumes of 100-130km per week. You'll run through two nights, manage sleep deprivation, and push through multiple physical and mental crises.
Build to 100+ km/week gradually. The rule: increase weekly volume by no more than 10%. Include at least one 50K+ training run and several back-to-back weekends of 60+ km total.
You'll be awake for 24-36+ hours. Practice staying up through one full night during training. Consider planned micro-naps of 10-20 minutes at aid stations during the race.
You need 250-350 calories per hour for 24+ hours. That's 6000-8000 calories during the race. Practice eating a variety of foods while running: gels, real food, broth, potatoes, PB&J.
Start 20-30% slower than you think you should. You're running for 24-36 hours. If you feel great at mile 30, you're going too fast. The race starts at mile 60.
24-36 hours for most finishers. Sub-24 is a major achievement. Cutoffs range from 30-48 hours depending on the race.
Sleep deprivation and stomach issues, not fitness. Most DNFs happen because of GI problems or the inability to eat, not because of tired legs.
Sign up for UltraCoach and get a personalized 100 mile training plan in minutes. It adapts every day based on your actual training.