How To Run Your First Ultra Marathon- Training Plan and Long Runs
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- čas přidán 15. 05. 2024
- How should you train for your first ultra marathon? Today, I’m helping you build your own personalized training schedule / training plan to help you prepare for your big race! In this detailed guide, I’ll first go through some critical principles, and then will get specifics on how you can make your own week by week and day by day plan.
One could naively think that “more miles is better”, but it couldn’t be further from the truth! Sure, if you run too few miles in training, you’ll risk a DNF. But too much mileage could lead to overuse injuries. Finding that sweet spot to make the most of your time and effort is critical but tricky! It’s not about working out harder - it’s about working out smarter! … no scratch that! It’s about working hard AND smart.
In this new training series on How to run an ultra marathon, I use my experience finishing over 27 x 100 miles ultra marathon, and the lessons I've learned. I may not be the fastest, but I get to that finish line - and I want to make sure you do the same!
What would you like me to cover? Feel free to leave suggestions in comments below! (some planned ones already include fueling, salt, blisters)
Work Hard!
Believe in yourself!
Push your limits!
I hope that’s helpful, and as always - Thanks for watching!
Simon
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I hope that was helpful! More to come this summer :)
hey, great video but would love to know also how you put the strength training and so on during the training session
@@nadhirulatiq5526 I'd suggest adding 1 or 2 strength sessions per week (start with one, eventually go to 2x). From the plan suggestion in this video - I'd suggest adding it to Friday (which was a rest day at first, but eventually became a 'normal pace / low mileage' day) or Monday (which was the rest day). If you do some miles the day of strength training (which I typically do myself) it's good to use those as a shake out/warm up. Slow pace, maybe 1-2 miles only. Strength session. Then a short and slow run. For me it helps with recovery (I think...no scientific evidence, just how I feel... honestly that may be 100% psychological). I don't think it matters so much which day - but what I'd highly advise against is doing both speed work (or intervals, or hill repeat - basically those Tuesday/Thursday in the plan I proposed) and strength session the same day. Higher risk of injury, and likely won't be able to push either during the high intensity run or the strength session. Doing a strength session on either Saturday / Sunday (back to back long runs) sounds like a terrible idea too. I wouldn't be as worried about injury if you do the strength session BEFORE, but your long run will just be miserable... Plus, time is a factor. For me, it's hard to dedicate enough time for my back to back long runs - it'd be harder to had a strength session.
Hope that helps :)
I liked ultras cuz once you run a marathon then all you need to do is just drop your pace a bit and enjoy a long day beating feet munching food at all the aid stations just make sure you don’t go out too hard. My last ultra was the NorthFace 50 trail miler destroyed me, I paced it perfect but it just beat me up. At the beginning the guy asked how many first timers were there we raised our hands then he said:” ok your next 50 miler will be easier!”
Just completed the beaverhead 100k with only 7 months of training so I truely believe ultras are for anyone. My key takeaways:
1) The longs runs are your race "shakedowns". Yes, they make you stronger but they really help you learn how to listen to your body as well as dial in nutrition and gear.
2) Train for your specific race. My race had 11k feet of vertical gain(and even more drop😬) so I dedicated the last 4 week block of traing to nothing but hills. I only put in 50ish mile weeks but racked up 31k feet of vertical gain in the month of June and this was hands down most beneficial block of training to prepare me for my race.
3) Eat your peas and carrots. Both literally and metaphorically you need to adjust your diet to fuel your high caloric burn rate as well as put in those burdensome strength and mobility sessions. I am not 18 anymore and I've learned my body likes to turn into and exploded rubber band ball after just a few days without mobility work. I learn this the hard way with a sciatica issue that set me back 5 weeks in my training.
4)Never doubt yourself. Yes, the training will exhaust you and their will be a point in your race where you question your life choices. Make sure you have your "why" and don't let giving up be an option.
100% and 4) in particular really resonate with me!! When you KNOW you can do it, you find a way. And the opposite too - when you doubt yourself, every obstacle becomes “evidence” that indeed you can’t to it!
I think this is the most positive and productive training information I've seen. I'm on my third watch, just absorbing the knowledge and reminding myself that "yes, I can do this... maybe not today, but definitely in my near future." The delivery and comic relief is excellent. Thank you Simon!
Appreciate the detailed info!
Great video. Plenty of useful content. Thanks for posting it!
this has been the most helpful, comprehensive and easy to understand guide to training for an ultra!! thank youuuuu!!!🙏💕🙌
Thank you for sharing your knowledge, this was very informative. I am currently training for a 50 miler and this video made me more confident knowing im on the right track.
This was super helpful! Great video!
Glad it was helpful!
I'm subscribing just so I can see that intro again haha feels like I'm playing a Nintendo 64 game. Great work!
Great video! I was curious if doing a 50 miler leading up to my 100 was too much... So thanks for covering it!
Great video! This series you are doing is so helpful and full of wisdom. Really appreciate you taking the time
Thanks! I’m glad I was able to put a few more together in the past few weeks while I’m not racing!
Really helpful video, thanks so much!
Thanks for watching :)
Appreciate the info… excellent….. keep them coming!
Txs
Thanks - you bet! And let me know if there's any topic you'd want to see in the future!
Great video Thank you so much for the very practical ideas ! I plan to use this template
Glad it was helpful!
Thank you. Loved this. Prepping for my first 50 miler next spring. Looking forward to the next videos
Good luck!
Stellar video!!!
Thanks! Hope it's helpful :)
Wow awesome thank you!
This was one most clear information on how to rain for Ultra!! Thanks so much!! Short and precise...Love it!
Glad it was helpful!
Great breakdown. Thank you for sharing your experience. !! Merci!!
Ca fait plaisir!
Have a great race at Badwater this year! This video is great, thank you!
Thanks! It's coming up so fast - it's all very exciting!
Great video, thank you
Glad it's helpful
Super helpful, thanks
Glad it's helpful!
merci !!! ca s'était un bon résumé pertinent !! très apprécié avec les graphiques !!!
Merci!
Really great video. I am running a 54km v hilly trail ultra in September, Chiggy Ultra in Nova Scotia. Although I walked the Camino (800km) in April and May my recent training was more like de-training with 2 weeks of illness recently. Like you say, life happens. Your vlog really helped me rebuild my training plan now that I am 10 weeks out. New subscriber. Thanks.
Camino ! That sounds absolutely lovely:)
Great channel! and great tips! Only just subscribed as I am training for my first (and second) ultra this year. Great advise on the training plan, my entire plan is build on time only and I never have to hit any "distance" I find this is really liberating and I think this is one of the main reasons why I love trail and especially the longer running so much more!
Keep up the good work!
Welcome on the channel! Good luck in your training and feel free to reach out! Plenty more tip video coming up
Best video I found for ultra marathon training
Thanks! Glad it's helpful!
great video!
Thanks! Glad it was helpful!
Great video 😮
Thanks! Glad it's helpful :)
Thanks for this good content. I just discovered your channel. I am a masters runner with a fair bit of ultra experience but enjoyed taking a step back with this episode to look at my plan with some fresh perspective. I’m building to my 10th 100+m race and wanting to freshen up my plan to make things fun and less rigid.
That's great, thanks! I think that's one of the thing that is great about this sport - I always still learn from other and vice versa. Helping each others! Have you decided what will be your next race?
@@runningwithsimon I am pacing and crewing for a friend at Javelina Jundred in Arizona soon then on to my 10th 100+m race at Rocky Raccoon 100M in February. Both in the US.
@@user-bs1lj3kv7h cool good luck! Yeah I know them, I'm racing Javelina this year again (4th) and did Rocky Raccoon last year - it's a very fast course!
I wonder how many times I'll watch this video in the coming years.... I'm thinking quite a few.
Hi! Thanks for the video Simon, it will help me achieve my first 💯 km run in September 😤🔥💪🏾!
Good luck! Plenty of time to train hard until then :)
It was very resourceful.
Thanks :)
Simon, thank you for walking us through the build-up of a training plan. With your guidance, creating a plan is easy! I was amazed by your equations. Rest week is about 60% of previous weekly mileage, speed sessions are 10% of the weekly mileage. I loved how it all came together.
Thanks! Glad it was helpful!
This was very helpful to see it broken down this way and to hear how your organize your own training. Working my way toward Sedona Cantons 125 next year (first hundred!)😊
That's a great race! It's also probably a great choice given the very generous cutoff...as long as you are very self-reliant (aid stations were very far apart)
That is my back up race of the Florida keys 100 does not work out if I can't find a crew .
Thank you 👍
Glad it's helpful :)
This is pure gold! Have been looking for a video like this way too long. Keep up the work. But I am still kinda confused that 70% of the goal distance split over a week is enough. I really thought I had to go for a marathon two times a week :D
I think the % of race goal will vary depending on the distance. Someone racing Cocodona 250 probably shouldn’t be doing 175 miles week, and someone doing 5k could do more than 3.5k a week. It’s also that I think although fitness has to increase slightly when going for longer distance, it’s “other things” that become more important. Like to be successful at 100 miles, it’s not that you need legs that are 4x stronger than marathon, but fueling properly becomes exponentially more crucial (and challenging). Doesn’t mean you shouldn’t put in the mileage obviously, but solving those other things is the X factor.
Txs for sharing
You're welcomed!
Thank you for all of the great videos! Also, you mention strength training a lot, maybe you could please make a video on strength training! That would be awesome sir.
Good suggestion thanks.
@runningwithsimon Great content all around though, love the videos!
Good video Simon, thank you. The furthest I have run is 13.2 miles road and 14 miles fell running (Lake District so hilly), but aiming to do my first 50k next year, so I will make use of your training plan 👍🏼🙂
Great - good luck!
Well done video and very informational. I am sure you have done another one about fuel and hydration. I am running my first 100 miler Tunnel Hill in a few days and most of my training runs were 10 milers/50 to 60 miles a week for 12 weeks. I wished I had done back to back long runs as you mentioned. I did add several long/fast walks up to 24 miles especially on days when I felt a pain here or there and I ran a 50 k night race 6 weeks before race day. My biggest worry as a neophyte: nutrition and avoiding the temptation "to bank hours" during the first 50.
Haven't done nutrition or hydration yet. Big topic, working on both but it's going to take a little bit of time. Nutrition you have to trial and error for yourself for sure. I'd say for me, it fluctuate through time. At first (maybe 10ish hours) I can mostly rely on carbs and things like gels, gummies, sport drinks. But eventually I have to mix in solid/salty/fatty otherwise I'll be sick. Things like ramen, grilled cheese, chips, bacon.
Oh and for some reason, coke always work - from beginning to the end. So I save that for later in the race when I struggle with food.
As for fluid - depends on the weather. It's good to drink tailwind or anything with salt. If not, may need to take salt pills on hot days
Great tips and content Simon. I will be waiting to hear your suggestions on nutrients. I just finished a 120k race and had a major GI issue.
Hey Kevin!! Congrats! Were you also thinking of Fat Dog too or am I confused?
That's such a big topic! The "what" is so hard to find - I'll be happy to give suggestions as to what works for me, but in the end it's such a try and error. If you eat and don't puke it - sounds like a good choice. But even some times, what has worked in the past just doesn't work today (e.g., Leadville for me last year)... I know for me when my tummy is not happy, some of my 'go to' are ramen noodles, mashed potatoes, avocado and grilled cheese. And coke. But that's just me...
@@runningwithsimon Fat dog is out of the question this year now. I have my eye surgery on the same day. Thanks for the advice, this is the first time I suffered from a GI issue, I was known for my iron stomach. lol
Great video! Im training for my first ultra now 92km and dreading it, longest I ran before this was a marathon back in September, gonna go for my 2nd marathon on June 1st. These long runs are getting more and more frustrating, been doing 20-30k once a week since January, and also complemented with intervals and 15 km runs throughout the week so it adds up a litte bit. Hope my body can take it when the Ultra is in August 😁
Gotta trust the process! Doesn’t mean ultra ever go smoothly, but you’re doing what you’re supposed to!
Excellent vidéo, j'étais un peu perdu dans les plans d'entrainement, ta proposition est simple et "facile" à appliquer ! Il serait cependant intéressant que tu élabores un peu sur les séances d'intensité, leur composition (intervales et vitesse). Ça pourrait être le sujet d'un futur vidéo !
Bonne suggestion, merci! Je ferai un episodes sur ca eventuellement!
Fantastic stuff!! I'm so happy you're doing this series! Anyone who can accomplish all you have, in such a short time and with so few injuries, is someone worth learning from. I'm glad to see your emphasis on reality vs perfection... I work 2 physical jobs, about 60 hours a week. It makes for great cross training, but is challenging for getting the runs in. I'm the queen of undertrained races, and would like to step up, from finishing in the bottom 20 to... hold onto your seat... finishing mid pack!!! Lofty goals, I know! 😂 Any help to get me there is much appreciated!
Thanks! I'm really trying to show more what I think is the reality of the sport - which is simply 'ordinary people doing extraordinary thing', but that it's very achievable! And that we're all here to help each other!
And hey - I know it's a bit cliche, but what truly matters is to work on yourself and be happy! Comparison is the thief of joy. Trail running is not meant to be a pissing contest - ... that's what ironman are for (quite literally it's a pissing contest - from your wet suit to doing it all over a fancy bike)
I feel this. I work a physical job and it’s soooo easy to overtrain and get injured. It’s also the best thing because I get a ton of time on feet walking
I am getting into running in general…. I run 180+ miles a month, Trying to do it smartly, avoiding injuries. It really helped and formed a base for my ultra running journey, thankyou
That's great! Solid mileage, good job :)
Great tips for my first 100miler next summer😃👍
Great! Have you decided which 100?
@@runningwithsimon We have a trail here on the west cost of sweden that called Pilgrimsleden. And its just for "fun" running and challenge my self and hopefully lift the mental illness question among the people and what the forest gives for energy.
Greatest intro ever. I tried running a 50 miler. I only completed 30 because I pulled my groin and quad. Didn’t stretch enough
Sorry to hear that - hope it's better now...
Simon, I have been watching lots of your video and would like to run an ultra this year with your help. I want to try the first 100 miles this year between July-Sept.
Hi Jerry! Good luck :)
I think I just answered on IG. Are you still searching for a race? Some of my favorite races are Aug / Sept - not necessarily the easiest but a lot of mountain races.
Brilliant Simon, thank you very much!! I used this to get myself ready for my first ever 100-miler two weeks ago. I'm 58 & this was just perfect for me, finished the race & now planning ahead for next year. Will use the same schedule again, tweaking it further for the need.
Sweet congratulations!
Great video. I’m doing first 100miler in 3 weeks. Been averaging 60mile a week last few weeks and thought it was far to low, listening to your video made me feel a bit more confident 😅
You got this! Good luck :)
I must admit that the plan does seem quite light in that the longest single run is only 20% of the intended ‘race’ distance. I’m very new to all this though so I’m not doubting the plan or the guy’ experience, just verbalising my own thoughts on it I guess
@@Nick-B78 Thanks for the feedback. I think it's totally fine (and normal) to explore when you are starting - pushing your limits to see what is and isn't productive and/or sustainable. We're all slightly different, and I certainly encourage finding your own limits (within moderation and being mindful of injuries). I still had to give actual numbers based on my experience but also from many others, these are fairly reasonable/normal/middle value. It's not by any mean the max one can do so and you can try higher. You'll just have to find your balance maximizing fitness, but minimizing risk of injury and takes into consideration time constraint given we're not pros.
That said, I don't think it's controversial that anything above 30 miles is counterproductive (so only 30%) and that 70 mpw is usually plenty. I'd also suggest looking at the full back-to-back mileage (your 100 miles race will likely take ~24hrs, so it's fair to consider both days mileage). So 36 miles, which is half of weekly mileage. You could definitely do more, as mentioned I will sometime go to 26. I've done 2x26 in the past, and that was totally useless. It's better to have a 50 milers race in your build up phase. But you don't HAVE to, and at some point, quality beats quantity. If you have extra time, an extra weekly strength training session will likely help more than adding 5-10 miles on Saturday. Even Camille Herron says she doesn't go above 26 in training (which is less than 10% of the mileage she put in her 48hrs record).
I think the one thing to be extremely careful of is the "hero workout" mindset proposed by some. Maybe it works for them, but maybe they’re built different? Because I can tell you not just from personal experience but countless others that it’s a trap. Little benefit, high risk of problems and not sustainable. I’m a strong advocate of training smart (which doesn't mean you aren't training hard too). It’s not as impressive but works better
@@runningwithsimon Hi Simon. Thank you for your detailed reply, it’s much appreciated. I guess something I hadn’t considered was the idea that the cumulative distance of the back to back training days was definitely a much larger portion of the intended race distance that would likely span the same period of time which definitely makes a lot of sense. For me personally, I’m looking more around the 50km race distance to start with which I sincerely hope won’t take me 24hrs 🤪 I think with that in mind, I probably would look to increase my distance at least a little more to something maybe around 30% race distance but also incorporate at least 1 ‘practice’ event of something around the 50-60% distance a good month or 2 before my A race.
Currently, that A race is a 50km in mid-July and I’ve seen a 28km event I might consider going to in 5 weeks before.
@@Nick-B78 I think around the time I did my first 50k, I was at around about 40 miles per week, maybe little more. The biggest difference is I was not doing back to back long run, but my longest was still about 20 miles on saturday
Hi I'm new to trail. Only 2 months and my longest distance is 10k. I'm targeting a 50k ultra in June 2024. Trust your training plan will help a lot 😊😊
Good luck! Do you have a specific race in mind?
Very helpful! Thanks. Do you do any weight/strength training? Where do you put it in your week?
Yes, I do! That's what I was trying to say by 'it's not only running'. But I'm not anywhere near as regular with it as I'd want to but aim for 1 or 2 a week. For the schedule example I gave, I'd do it on Wednesdays and Mondays. Nothing very scientific about it, it's mostly that I have more time on those days, and also want to avoid doing that on the same day as high intensity.
Hi Simon thx for the video, now I've been quit active the last 2 years and have run a lot its mostly been run/walking but I've lost kg24 the past 2 years already but still have about kg10 to go. I've had big running goals well basically Norway to South Africa for Mental Health Bipolar awareness more so than a individual Ultra but about a month ago I've for the first time started running more actively with the idea of running a km50 or 100mile Ultra. I mostly focus on just getting out to run as I run for my MH but I have started doing strength training and hill sprints. My weekly km/miles's has gone down from about km150 to km100 but this is now closer to 100% running no walking. Two weeks ago I ran km42 in 4:47 but just by myself and last week km50 in 6:18 and both in the Norwegian mountains and if all goes well km55-60 tomorrow but its also winter -5degC here at the moment. I don't have a question but you're welcome to leave a commend. ps I'm 53 and for now I just run with the goal of maybe doing km100/70mile weekly long runs Yeah I know might be to much but I'm Bipolar Extreme so its not extreme for me 😂
Congrats on the progress! A 70miles long runs weekly is a lot indeed ... just watch out for injuries!
@@runningwithsimon Hi thx, I have a Mortens Neuroma injury since 2019 but have learn to live with it, was running in Altra's before but since they don't have a GTX road or even a proper GTX trail shoe I bough a pair of Saucony Ride 15 C`GTX and my foot is doing so well in them when I run I'm even now looking at the Xoudus Ultra 2 as they look even better
That's the best intro ever
Thanks! I spent longer than I can admit putting this one together...
Coming back after Covid lockdowns. Gradually working up to a few 5ks but run them at 1/2 marathon pace, 10ks at marathon pace, 13.1 at 50k pace and marathons at 50 mile pace so I can participate in several races while supporting various charities while reducing risk of injury but not ‘racing’ these races.
Yeah that's smart. Pace is everything for sure! If you go at your race pace, no matter the distance, you're really pushing your body at its limit!
Hi mate, what a fantastic video! Helps me a lot by making a training plan for my first 50M race!
I do have a question btw about the tuesdays and thursdays. I can imagine what you mean by interval training, it's like 6x1000m on a track, right?
But about the speed training I heard you gave a hill training as example. But imagine you've to do an 8K hill training and I find an hill which is 200m, that would mean I've to run 40 times that hill. Isn't that a bit too much?
Or maybe should I just ask a “simple” question. Could you give some training examples what you mean by speed training?
And another question, is it necessary to train specific on hills when you live in an hilly environment? I mean except when I run on track I'll see hills everyday.
Yes, so what you are looking for is high intensity/short period of time. Which there are many ways to achieve. So for intervals that's basically it. Shorter 'burst' of high intensity, with rest period in-between. It really doesn't necessarily have to be on a track (I never do that), but at least somewhere you can go full blast (so not a trail...). 6x800m with ~2 min breaks, but it can also be based on time too (which is simpler if you are not on a track). The total distance isn't so much what matters here, but rather the intensity. And overall, that's a 40ish min workout (but do include a warm up period). For the hill repeat, you simply need to aim for the same effort-wise. Burst uphills, cool down on the downhill. Rinse, repeat. Overall 40ish min. I'm a big fan however of using something is relevant but available. If you are going to race trails with a lot of elevation gain, hill repeat are better than pure intervals. If where you live is flat, you can still find solution. For example when we lived in cambridge MA (which is super flat), we'd use the stairs from the Harvard stadium. A 'lap' took about 40 min so that was perfect.
Thanks for sharing this, you got a new sub!
I was building up (did a 100k) for a 100 mile local race in Sweden when Covid hit and all my races were cancelled and with that I lost all my motivation. Got a demanding work and 3 kids so I need a clear goal to keep focus. Long story short, last 3 years been shit and not been in a great mental place, running is the remedy and I am finally commited to that again and signed up for a 60k trail run come April.
I feel I got my running schedule pinned down quite well during my last stint (very similar to yours)pre covid but here is a couple of problems I felt I never cracked the code;
Nutrition - any advice? I felt I never got a sustainable way of approaching it. For example I started throwing up badly around 60k in to my 100k and finished the last 40k without any calorie intake. Basically any advice on how to approach calorie intake would be awesome.
Overheating - I get the feeling I am more heat sensitive than normal and was bonking hard due to heat on several long runs (30k+) when it got to 25C+
Alternative training - any recomendation? I do 2 bodyweight workouts weekly. For legs I do 1 leg squats, 1 leg toelifts. Intention is to avoid injury.
Hi Daniel! I actually did my PhD in Sweden (Karolinska) and really miss Sweden...
Anyhow - feeling you about covid and lost of motivation. I hope things are getting better. Totally agree about working towards a specific goal - finding the next adventure - something that is "an ambitious challenge"...a little scary but also motivating. Something you know you wouldn't be capable today, but you'll put in the work and get there! I'm working on a couple of movie to help with that, as right now is "planning season" for next year racing. And what are the unexpected new challenge at various distance. You're spot on...
Nutrition: it's always important, but get drastically more important when racing 50 miles or above. AND drastically more difficult. First, it's to practice fueling in training/long runs. Second is to have somewhat of a plan so that you don't overeat or undereat during the first few hours (e.g., "I'll take 1 gu gel every 30 min, and drink tailwind only"). Eventually however, that gets impossible. You either shit yourself or puke. When you start feeling that things are changing for the worst, you need to rethink what you eat. Potentially eating less too, but trying to at least get something. For me (and it's so personnal, you have to find what works for you), but for me, I can have carbs at first for like 10 hours. After that, I need to switch to more salty/fatty/solid/warm food. Ramen noodle, mashed potatoes, grilled cheese, bacon. All work pretty well for me. Some people will need to start earlier rather than later. Coke, for reason I can't comprehend at all given it's pure sugar/carb, works well both at the start and finish. I also carry both water and tailwind (or any brand) with me, particularly for hot race. Tailwind is best because of calories and salt, but if my stomach is upset, water can help me at least keep drinking (and I'll take some salt pills for electrolyte). That doesn't solve the calories, but at least it solve 2 of the 3 problem. Finally, if you reduce your calorie intake, then it can be smart to slow down a bit to avoid crashing too bad once the calorie deficit catches up to you.
Overheating: You can try heat adaptation training. Some dry sauna (which are plentiful I presume) works well. I have a video on that. But short summary is that if you have a race in heat coming up, you can start 3-4 weeks ahead. That WILL increase your sweating rate, so you'll need to get used to drinking more and potentially more chaffing. But it helped me for Badwater where temperature were sometimes above 50C. Oh, and the difficulties with heat is not just feeling hot. You mentioned puking above - eating is much harder.
Alternative training/cross training: I'd separate strength training (leg day you mentioned) and cross training (alternate training you mentioned). Strength training is key to injury prevention - so this should be part of your 'running' schedule. Squat, lounge, toe raise. Don't neglect core either. There's a billion variety of those - as long as you have 1 or 2 session a week going through those muscle group, you'll be good. I tend to do 3x15 or 5x10 for each. Cross training - that's different. It's good and I recommend. But if time is a factor (and it is for me), I often have to focus on running, and cross training is more an alternative when I can't run instead (e.g., I'll cycle if I have heel pain, maybe swim if I have knee pain). So that at least I'm still maintaining cardio but not aggravating an injury. But otherwise, it's just so hard to find enough time to do both.
Hope that's helpful!
Simon
@@runningwithsimon
Funny how the world works. I RARELY ever comment on YT and when I do it turns out to be to a person with relation to Sweden.
If you ever wanna come back and combine with a race I can recommend Kullamannen 100 miles.
I am born and raised where the start is and live 1.5-2h drive away these days. If you decide to go and neee any support or even housing don't hesitate to hook me up. I am gonna sign uo for 2025 myself, already got my mind set on it. 2024 is too agressive considering my current state.
Thanks a ton for your lenghty reply, I actually instantly found your heat adaption video after posting my first comment. I was not aware you could heat adapt with the help of sauna.
I will take all your advice with me. It seems I got the grand scheme of things somewhat figured out but I am lacking the experience to understand what works for me and nutrition.
Gl with your future races!
@@danieljohnsson1862 Thanks - really appreciate the offer!! And glad it’s helpful and good luck. Don’t hesitate to write if you have any questions in the future.
Incredibly informative. Thank you. On your long run example where you run 4 x 6miles (60min rest) does this mean you rest after each 6 mile interval? And by rest do you mean no movement or do you walk for 60mins?
I don't typically do this, but it meant I ran 6 miles at about 9min miles, and took a full hour in between of doing whatever else. That was mostly just because of the extreme heat. If I recall correctly, the 3x 60 min break, once I went to eat, once I went to apply for a Whitney hiking permit, and last time I went to check in my hotel. Normally I'd just run that without break, but it was 105-110F and I was not adapted to heat yet. Walking outside for those 60 min would have been almost dangerous. Your water gets hot within 20-25 min. I drank my two bottles in less than 1 hour - I'd need to carry much more.
you are very informative . i want to do my first 50k. ive been consistant 40-55mile week for three years longest run 19 miles
Thanks!
40-55 miles every week? Sounds like you already have the base you need! Good luck :)
Your video is a great guideline. I have a question, how did you build a training plan for the elevation accumulation as a preparation for 100 miles, which more than 3200 ft. gain is?
Not sure if you saw this video - but if you are preparing for a hilly race, would suggest adding some of this.
czcams.com/video/d7umfn5yXCU/video.html
Hi, question about the speed sessions. Do the miles include warmup/cooldown? Because without it, you don't count those slow miles in the total milage. Therefore the 20% isn't correct anymore. Or am I too focused on numbers? It maybe doesn't matter that much when you are running higher total milage?
Thanks for the awesome content, it's very informative!
Ah that's a great question! And not straighforward to answer. Even just "is the 80 / 20 applied to your weekly mileage, or weekly time working out?". And as you said, shouldn't the warm up and cool down be part of the 'slow miles'. Being a rule of thumb, the 80/20 is really just directional - 81/19 and 79/21 is fine. And the point is really simply that you should do most sessions and time and miles at low intensity/low pace, and about ~2 speed / high intensity work per week. The mileage itself matters more for the long run as you need to increase gradually, whereas for the speed work (or hills), it's more about session time (and intensity) than mileage. For example, if you compared 2 hill training session, aiming for same duration and same intensity, but one is on a steeper hill (~40% vs. 10%). The workout with the steeper hill would naturally be much slower - meaning less miles - but in terms of impact on fitness, it's similar because it's as straineous.
So the way I try to organize it is if my speed work was calling for ~5 miles, that'd mean a total session (including some warm up cool down) of maybe 40-45 min. But if it called for 7 miles, I'd convert that to about ~60 min total session. About 10 min warm up + 10 cool down, we're down to 20-25 vs. 40 of the intervals, or such.
If you can make a video on speed during running. Not sure if I’m running too slow or too fast pace
I'll looking into it. In the meanwhile, I think Sage Canaday had some pretty good ones on that
Just ran my first one last weekend (50k). Curious how I should have trained lol. Big fan of ultraspire gear too.
haha congrats!
Yup they're great! I sometimes forget I wear them! It's gonna be perfect for Badwater given I don't need to carry much
Will try my first 100 (+8000 elevation) in about 2months, at this point run arround 50-80km, 2000m elevation per week. job, family, tired, no energy, no time, trying to use free time max and put more work into training
Exactly - it's so hard to find time/energy when you factor everything else, and that's why you have to make the most of your time... What's the race? Is it 8000m, if so, niiiice!
@@runningwithsimon julian alps trail run in slovenia in september. arround 108 miles with 26 200 feet elevation. My goal is just to finish in time, in any way possible, nothing fancy. Im 38, but acctualy starting to feel like school test is getting closer: cant wait to take the test and at the same time still not learning enough:)
Hey Simon, thanks for your videos! I need some advice. I'm about to run my first 60k (3.5 weeks from now). My training was going great, according to plan but I got sick and lost one week of training, then I recover and after one week I got sick again and lost another week of training. I wonder how to approach the coming weeks regarding reaching pick performance (weekly km) and tapering. I was originally planning to taper for 2 weeks, but since I lost fitness maybe I just do one. Any thoughts you can share?
I think that's fairly personnel, but I wouldn't change my plan. We don't lose fitness that quickly. I personally only taper for a week, but it's also not like adding one week of training will make a massive difference. So it's personnel, but I would just follow the training I already had. It's normal to deviate sometimes from the plan, and unless it's massive (e.g., injuries preventing you from running for several weeks), I think the plan is still the plan.
How do you recommend training in extreme, humid heat? HR training is tough to maintain because heat indexes are frequently 105-110+ degF. In south Louisiana, it is absolutely brutal right now.
Also, planning on coming down to run the Loup Garou this year?
110F with high humidity sounds brutal - I don't think I've ever been close to that. I'd still try some heat adaptation (see prior video), but honestly not sure how you would cool down - humidity will make sweat much less efficient because it won't evaporate, and convection cooling won't help because air is even hotter than you. I'd make sure to drink plenty of cold water (or electrolyte/sport drinks), would try to find a way to either use ice (e.g., in sleeves and/or buff and/or hat). But that's all not super practical.
Not sure for Loup Garou - maybe. I really liked the race, the people were really nice. And there isn't really any other race around that time I'd rather do - so it will really depend on my work schedule.
@@runningwithsimon i just watched your previous one! It does help and so does your comment. Now that you mention it, cooling down is the issue. I am not incredibly fit, but fit enough to do a few half marathons, with the goal of a full next year. It is impossible to do Zone 2 HR training without walking for me and I'm losing out on volume.
I will be doing one lap of the loup garou, I'm super excited for that! I think if i use it as a long run, it will fit nicely into a training block if I commit to a full marathon in 2024 season. See you then if you do!
Hey Simon, what will be the maximum number of miles per week for a 50km race?.
Pd: thanks for all the advice on your videos 💪
I'd aim for 40-50 miles. Have you seen this video, could be helpful!
czcams.com/video/5r906h6wkwY/video.html
@@runningwithsimon I'll check it out, thank you sir
Thank you for this great guide.
I am new to running and I am planning to run a 100k.
My long run is 1,5 hour with a speed of less then 6 km/h.
How should my speed run be? Can this be hiking in the mountains?
I had a run with 550 meters elivation, 5 km length, total time up and down was 1 hour and 8 min.
Most of the time I was in zone 4 and 5. Average heartbeat 156 bpm.
Is this a speed workout?
Good job! So the first workout you mentioned (1.5 hour at 6k / h) that'd mean like 9k in 1.5 hour? If it's on road and flat, it's a bit on the slow side. But it could be right for you if that's what you need to stay in zone 2. Eventually the speed at which you can go and stay in zone 2 will be faster, but for now, you are doing the right thing.
Similar for the second one - I wouldn't call it "speed" work but "hill work" and it serves the same purpose and is great. 1h in zone 4-5 using hills (instead of speed) to stay in high heart rate zone.
Overall you'll likely get faster on both type of workout, and the way to do that is to keep in the direction you seem to be taking :)
@@runningwithsimon Thank you for the reply!
I have been running randomly for 5 months without a plan.
Sunday I had, thanks to you a plan, I did a long run and I always got to zone 3, probably because I am not well trained?
To get myself into zone 2 I had to jog at a speed of 5.8 km/h. This was on a treadmill.
On my "speed" day I will change between hill run outside, 5K and 10K i guess?
Next I need a plan for interval training on thursday.
Could you make a more detailed video on speed and interval days?
@@Ozon29 I will make one of these some day for sure!
I’m 6 months out from my first 100 miler, but my base is already 50 miles a week with 1-2 runs between 18 & 26 miles (long slow) and typically 2 run at 5-13 miles give or take, fast. Should I just continue maintaining this until a couple months out before increasing slowly to 70-75 mile weeks? For reference, I’ve been an ultra runner since 2018 typically doing about 2-4 50k runs a year, so my base has been roughly 20-30 miles a week for a long time.
Honestly, you could go for it today (depending on the race and your time expectation of course). But yes what you describe is exactly what I'd do. I'd just work it backward / reverse engineer it - it's true there is no need to maintain your ~70 for too long, so I'd plan to reach it and have a full 3 weeks at 70, 1 week taper, then race. And work it backward "reducing" the miles backward until you are back at what is your typical week today.
For long runs, I live near trailheads but a 20mi trail run is going to be longer and harder than a 20 mi road run (elevation change, trail conditions). For what you are describing were the long slow runs trail runs or road runs?
It's flat road. You can convert to time on feet to adapt. How long would it take you to do those long runs, and do that instead. I do that to some extent nowadays because where I live is hilly (10 miles is at least 1400 ft). BUT it needs to be a relatively similar physical exertion - if the trail is super technical and you can't really 'send it', it's going to be great to practice footing, but not ideal for fitness. I assume you said for the long runs because you'll do your speed work on road? (which is exactly what I'd recommend).
@@runningwithsimon I am just making sure I understood everything correctly. i am not that smart. Thanks for taking the time to respond as well as make the video.
@@Smashycrashy There's no bad question - I'm always happy to help
Wow
What kind of speeds are your running the speed runs at? 5k pace or slower again?
Depends on the mileage I do - but essentially "as fast as I can". So if my speed work is a 10k, I'll go at a "10k pace". If these are intervals, it's going to be faster.
Cliff Young Did it at 61 Year's old in 5 Days 5 hour's! The Record 5 day's 3 hour's Now ! 2024 is the first race Sence Before the Pandemic
Do you use the Cliff Young shuffle ?
I think that's more of a stride for road running - which I hardly ever do (except in training but then I"m running)
Hi, I'm attempting my first one in 2025. How do I go about that. Also, funny thing always happen is the cramping during a marathon at 35 km onwards. I would like a fesh start to improve on just about everything
It's hard to know why - but are you drinking enough, and including electrolytes?
Where did you get the hat from the long run before badwater?
The white hat with flaps? Outdoor Research - Sun Runner Cap
👍
How many hours should your longest run be if you are doing a 100 miler if you don't like back to backs
If you don't do back-to-back long runs, I'd push the long run a little more than what I wrote (and maintain the same weekly mileage). Closer to the 26-30 miles (you can convert to whatever time/pace fits that bill for you, but something like 4-5 hrs). So maybe saturday do this, and sunday a shorter / low pace run in the 7ish mile / 1 to 1h30. It'll be important to have some experience in longer events / running / racing to practice fueling. So something like a 50 miles race.
What shoes u use?
Depends on the run. Depends on terrain and distance. Pavement vs. Trail (and for trail there's a lot of variability). I have about 5 different types. The one I had in this video were Joe Nimble's Pilot 1 - which are very sturdy and have big cushion, which is great for Badwater 135 (same shoes I used for Badwater and Javelina 100)
Australian style means No sleep Cliff Young shuffle your way to the end!
550km without a single minute of rest at all? That's impressive...
I didn't say Not a moment Rest in a 5 day rece ! I Said The LAST 2 DAY WITHOUT SLEEP ! THANKS FOR SHOWING YOUR THOUGHTS AND LACK OF KNOWLEDGE! THERE'S NO POINT IN ASKING YOU ABOUT ULTRA MARATHON! IF YOU THINK 43 MILES IS ULTRA. WHEN THE RACE I'M ASKING ABOUT IS OVER FIVE HUNDRED MILES LONG !
Why Don't you Show All Your Responses?
You're right - I've never done a 550 mile race and I've never heard of "australian style" before. Sorry for my advice not being helpful - trying my best. All my answers are visible, but you have commented on multiple places. Good luck on your race - let us know how it went.
ps: nevermind you are right, a few answers triggered CZcams anti-spam, likely from link sharing and multi-posting. I still think sleep management is the most important difference when going into 200+ distance, but feel free to disagree
The shuffle is the most efficient way! it's been studied you might want to Look into Cliff Young I just came off a 16 hour Child Search ! That Turned into a Body Recovery!
I usually try to fix my plane after it hits the side of a mountain
🛩⛰🤦🏻♂️
lol I guess that still counts as "landing"
@@runningwithsimon haha good one. I seriously gotta rest more tho, before the injuries start preferably lol