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* Phase lengths adapt based on your current fitness and time until race day.
The 100K (62 miles) is a full day on your feet. Training builds to 80-100km per week with long runs of 40-50km. The biggest challenge isn't fitness — it's managing nutrition, fatigue, and mental lows across 12-20 hours.
The signature ultra training method: a long run Saturday (30-40km) followed by a medium run Sunday (15-25km). This simulates running on tired legs without the injury risk of a single massive run.
Many 100Ks require running through the night. Practice at least 2-3 night runs during training. Your headlamp, layers, and mental strategies need testing.
Plan your race logistics: what goes in each drop bag, what your crew will have ready. Practice changing shoes, socks, and layering mid-run.
Between hours 8-14, you'll likely hit a low. Eat something salty, walk for 10 minutes, and remember: lows always pass. Don't make quitting decisions during a low.
12-20 hours for most runners. Elite runners finish in 8-10 hours. Cutoffs are typically 20-24 hours.
No. Peak long run is typically 50-60km or 5-6 hours. The race itself is the longest run. Your body adapts during taper.
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