Date: Wed, 8 Feb 1995 19:28:45 -0700 (MST) From: STEVEN GREG SIGUAW To: ultra@DARTCMS1.DARTMOUTH.EDU Subject: 100 Mile Training 100 Mile Training Schedule Several runners have asked me for a training schedule to run a 100 mile race this summer (usually Leadville). My typical training for a 100 mile race begins in October and ends the following August (to peak for the Leadville Trail 100). Since WS is in June and Vermont is in July, all you have to do is shift the schedule to meet the these race dates. Here is the schedule I have used successfully both at Leadville and Vermont. It is based primarily on the work by the legendary coach, Arthur Lydiard (Running the Lydiard Way) as well as a lot of personal experience training for these races: October - April (Build Base Mileage) 1. Run 70-75 miles/week (2 workouts/day during the week) 2. 25% of weekly mileage at 10K or 5K pace 3. Longest run (one day on the weekend) is 22 miles 4. Every 3-4 weeks, run 25-50 miles for your long run instead of 22 miles 5. Weight training 2-3 times/week May (Transition to very long training runs) 1. Increase mileage to 80-85 miles/week (2 workouts/day during the week) 2. Begin Track workouts of 800 meters and 400 meters with 400 meter recovery; run at 80-90% effort 3. 33% of base mileage at 10K or 5K pace 4. Longest run (one day on the weekend) is still 22 miles 5. Every 3-4 weeks, run 25-50 miles for your long run instead of 22 miles 6. Weight training 2-3 times/week 7. No races of 50 miles or greater from now until 100 mile race day June-July (Intense training) 1. Increase mileage to 100-125 miles/week (2-3 workouts/day during the week) 2. Continue Track workouts of 800 meters and 400 meters with 400 meter recovery; run at 100-110% effort 3. Longest run (one day on the weekend) is between 35-45 miles (6 to 10 hours on trails-ideally on the actual race course) 4. Weight training 2-3 times/week August (Taper! and SHOW-TIME!!) 1. Decrease mileage to 70-80 miles first week 2. Decrease mileage to 50 miles second week 3. Third week is light jogging for 3 days then rest 2 days then RACE!! CAUTIONS 1. Practically all of this training occurs above 8,000 feet altitude so you may have to adjust the mileage upward if you train at sea level. 2. The long runs during June and July prepare you for both the physical demands of a 100 mile race as well as the mental stress of being out on the trail and running all day long. 3. Racing (any distance) will help you build strength during the base mileage phase; however, see below: 4. I have found that when I race 50 miles or more in May or June I am still fatigued at the 100 mile race; therefore I recommend no races of 50 miles or greater for the 3 months before the big race. Above all, please remember what George Sheehan said, we are all an "experiment of one." No training schedule will be a panacea for every ultra runner. Steve Siguaw (Pine, CO) sgsiguaw@ouray.denver.colorado.edu Date: Thu, 9 Feb 1995 13:44:41 +0500 From: mvm@canyon.epg.harris.com (Matt Mahoney) To: ultra@DARTCMS1.DARTMOUTH.EDU Subject: Re: 100 Mile Training 100 Mile Training Schedule Several runners have asked me how NOT to train for a 100 mile run. Having 3 DNF's at this distance, I feel I am qualified to answer. January to December (Build Base Mileage) 1. Run 15 miles per week. 2. Train exclusively on flat surfaces. 3. One speedwork session and one race per week, one long run per month. 4. No other running. 5. Make up for low mileage with biking, swimming, weights. 6. Compete in a triathlon every weekend. December (Race) -- Enter Key to Shining Keys 100. DNF at 62. Redeem self by running 1/2 marathon PR next week, running beach 50K barefoot 2 weeks later, entering Leadville 100 (not enough hills at the Keys). January to June -- After blood blisters heal, resume base training of 15/week on flat roads. Run 57 miles in a 24 hour at 90 F to learn about hyponatremia. July -- Run Grandfather Mountain Marathon to get in some hills. Increase training to 18 miles/week. August (one week to Leadville) -- Fly from sea level, run 10K race at 10,000 ft., then climb highest peak in Colorado same day and run down trail from 14,400 to 11,000 in 4 miles at full speed. August (6-2 days to big race) -- Legs trashed, ride mountain bike. August (1 day to big race) -- Legs seem OK, walk around downtown Leadville nervously, get 3 hours sleep. August (the big race) -- Wimp out on return climb over Hope Pass at 52 miles. Redeem self by entering the Arkansas Traveller 100 in 6 weeks. September (taper) -- Cut back to 10-12/week. Run one 50K. October (the big race) -- Wear spiked cross-country racing flats with no cushioning. Drop at 70 with swollen ankles. Redeem self by entering a 24 hour in 6 weeks. Do an Ironman for recovery. November (the big race) -- 84 miles. Redeem self by running a marathon the next week, barefoot 50K next month, entering Barkley, Leadville, etc... -------------------------------- _\/_ Matt Mahoney, mvm@epg.harris.com |(TV)| Drug of the Nation #include "disclaimer.h" |____|