100km

Essential Guide To Running Your First 100k + Training Plan

Published on January 19, 2020 By Thomas Watson

Running 100k is no joke.

If you’ve conquered a few marathon-sized events, you might be intrigued by the notion of going even further.

A 100km ultramarathon is a serious test of your mettle!

Let’s look at the best ways to prepare and train for running 100k – and what to expect.

100k Ultramarathon – How To Train and Run

You can’t just extrapolate a 42km training plan for to cover the longer distance (maybe you could, but it’d take over your life).

In reality, you have to condition your body to get used to long hours on your feet, while not over-training.

If you wish, scroll to the bottom of this post for links to my 100k training plans.

Here’s some practical ways you can prepare yourself for this mammoth task:

1. Time on your feet

Hours on your feet is paramount – more important than speed or miles.

It’s also the biggest commitment you’ll have to give for your 100k preparation. Your body has to get used to being on your feet for hours on end, so it holds up well come race day.

There’s no set plan here, but doing a few runs that are 50% of your planned 100k time is recommended. This can mean committing serious chunks of your life (meaning weekends) to running.

2. Body strengthening for 100k

An 100km run is all about endurance, and muscular strength makes you an endurance animal.

Many runners can get by with marathon-length runs by doing only running training. But once you are on your legs for several hours at a time, having some core strength really helps you keep your form and fuels your endurance.

Remember – your whole body is active while running, not just your legs. I highly recommend doing cross training a couple of times per week, focussing on the upper body. If you only have time for one cross-training session, focus on your legs with lunges, squats and stretching – your body will thank you when you’re 10hrs into the race.

This was one of the key principles that allowed me to make the leap from 42km to 100km in one race – I focussed on strengthening my body rather than just adding more miles to my run training.

3. Long runs

Just like marathon prep, you should be factoring in one long, slow run every weekend. As a minimum, you want to have completed at least one 50km before your 100k. If you are taking things seriously, you want to have covered 70-80km once, and done several 50kms.

Remember to build up to these in a structured way, rather than going out one weekend and doubling your longest run mileage just to get the run under your belt. The trade-off here is balancing the increase in mileage with not getting injured (and finding the time to squeeze in all the training).

Another worthwhile training technique is back-to-backs. This is running two long runs on consecutive days. This technique gets your body used to running on tired legs.

4. Tapering for a 100k

Tapering is the age-old marathon training technique of letting your training peak 2 – 4 weeks before your race and gradually backing off. It’s a technique that means you’ve given yourself plenty of time for preparation.

Tapering minimises the risk of injury prior to the race and means you should arrive at the start line in the best possible condition. However, you’ll often find that it’s harder to apply such a rigid structure to ultra-marathon training. Many seasoned ultra-runners barely taper at all – they might just relax a bit more in the week leading up to the event.

Your taper length should therefore be determined by how well conditioned you body is. If you’ve only been distance running for a few months, it is worth having a 2-4 week taper before your 100km. This means doing your longest training run in the weeks before the race, then gradually reducing the level of training as race day approaches.

100km, guide, preparation, race to the stones

5. Pick an achievable 100k

If you’re looking for your first 100km, do some research and find one that is relatively flat, in a comfortable climate and well-supported.

Don’t start by adding things like heat, humidity or hyenas. That race through the jungle / desert / lava flow will be there next year!

The last thing you want to do is to commit to a huge race and DNF because you weren’t prepared enough – this will just discourage you from going again.

“it’s not a ~~sprint~~ marathon, it’s an ~~marathon~~ ultra-marathon”

6. Exertion during the race

If you find yourself having to push yourself in the first 30-40km of a 100k, you’re going too fast.

It’s natural that as you get fatigued, your body stiffens and tires and you have to force through a bit of pain – but this is different from just standard exertion. Your training should have got you to the stage where you can run at a comfortable pace for hours with little strain.

During shorter races like marathons you can push your body beyond this comfortable pace, but in 100km races if you feel yourself going too hard you really have to dial it back. Always bear in mind how far you have left to go, and how your body feels.

7. Pacing and Splits for 100k

The ideal 100km run is arguably one that has equal splits (a consistent pace throughout). As races get longer, it becomes harder to regulate a steady pace – especially when you are venturing into untouched territory regarding mileage. Your legs get tired and begin to cramp, your energy levels sag and psychologically it’s easy to lose focus.

Therefore run at a pace you feel comfortable, it should be a pace you feel is very achievable. Much like the 4hr mark in a marathon, the 12hr mark is seen as a nice ‘benchmark’ for 100km runners.

But – don’t get sucked in by trying to meet other people’s ideas of expectations. Run your own race, have a pace / target time in mind before you begin, and be adaptable!

8. Get a GPS Watch That Will Go The Distance

Most GPS devices have an 8-10hr battery life – simply not enough for your 100km! (Unless you’re breaking the course record). Though more expensive than normal sports watches, some GPS watches are specifically designed for long-distance events.

I’ve researched the best ones on the market right now – click here for my recommendations (I keep this page up to date with the latest models).

9. Our Free, Downloadable 100k Training Plans

I offer three different 100k ultramarathon training plans, based on your ability and goals. These are Just Finish, Improve, and Compete. Here’s a quick description of each profile, and links below to access the training plans!

100k ultramarathon training plan - just finish

100k Ultramarathon Just Finish Training Plan

Our Just Finish training plans are for runners who simply want to complete their event. If you don’t want to spend all your free time training, and have no specific finishing time in mind, this is the plan for you.

Our Just Finish training plans usually have more rest days and very little speed work (if any); they’re designed to condition your body to complete the distance, but not to win any medals.

The Just Finish training plans are ideal for completing your first event, or for runners with busy lives!

100k ultramarathon training plan improver

100k Ultramarathon Improver Training Plan

Our Improver training plans are for established runners who want to challenge themselves, and perhaps set a new PR.

If you’ve already run a distance event such as a marathon and want to improve your performance, check out these training plans.

Our Improver training plans balance training and miles with rest days and (optional) speed work; only include the speed work if you want to improve your base running speed.

If you’ve got some distance running experience, and want to push yourself a little, this is the training plan for you.

100k ultramarathon training plan compete

100k Ultramarathon Compete Training Plan

Our Compete training plans are designed for experienced runners who want to challenge themselves, set a new PR, and perform well competitively.

If you’re planning to race and gain a good position, this is the plan for you.

Our Compete plans feature the most intense training regimes – there’s a lot of miles in there, different challenging workouts (speed-work), and typically only one rest day per week.

You should only attempt the Compete plan if you are starting from a solid running base, and have the time commitment and drive to really challenge yourself.

Ultimate Ultramarathon Training Guide (+ Training Plans)

Published on January 8, 2020 By Thomas Watson

Welcome to our guide to ultramarathon training! Scroll down to grab your free training plan – they’re sorted by event distance and ability.

Ultramarathon Training: Introduction

An ultramarathon is defined as a race longer than a typical marathon of 26.2 miles. This can be anything from a 50k run to 200 miles; or any distance in-between!

Training for an ultramarathon is a huge challenge, and there aren’t many shortcuts. But the reason most runners put themselves through the ultra gauntlet is because it can be an extremely rewarding and transformative experiences – both in training and when running the event.

When you’re out running for several hours – often in remote areas – there’s less room for error, and less opportunity to ‘wing it‘ like you might get off with in shorter events.

In other words, running ultramarathons is all about diligent preparation.

That means focussing on: run training, mental training, nutrition, hydration, gear, pace strategy, and knowing what to do when the wheels come off.

Running ultras became my passion early on in my running career, and led me to launch this site and become a running coach – now I love helping other find their path.

In this post, I’m going to walk you through all areas of ultramarathon training and preparation – as well as provide you with free, proven, UESCA-certified coach training plans.

Let’s jump in to the crazy world of running ultras!

Ultimate Ultramarathon Training Guide (+ Training Plans) 1

The Differences Between a Marathon and an Ultramarathon

Given many rookie ultra runners are making the leap from the world of marathons, here are some of the main differences between the two disciplines. It’s important to note that “what got you here won’t get you there” – you can’t, or at least shouldn’t, just extrapolate out your marathon prep to suit your ultra distance!

1. Ultra running = Endurance, not Speed

When you make the step up to ultras, your priority should be to simply work on your ability to keep running for hour after hour.

Being able to run a fast marathon is completely irrelevant if you bonk at the 30 mile mark (something that’s extremely common in newbie ultra-runners).

Sure, running a marathon requires a lot of endurance – but you’re usually also combining speed and a high rate of effort to get a great finishing time.

When it comes to ultras, you want to run at a lower intensity in order to sustain your energy for longer.

2. You Can’t Wing An Ultra

In half and full marathons, there’s a certain amount of leeway in there for you to turn up and wing it without having prepared properly. If you pick up an injury or hit the wall 2/3rds of the way through a city marathon, you can usually limp to the finish line. Sure, your finishing time won’t be anything to boast about, but you are still a finisher.

In ultramarathons, there’s no winging it.

You are either sufficiently prepared to run the race, or you won’t complete it.

That’s why training based on endurance is so necessary – you may not be the fastest, but if you’ve conditioned your body to run for endless hours, you’re in a much better space.

3. Ultras Take You Off Road

Most ultramarathons take place on trails and other weird, remote places.

Compare this to typical marathons which are city-based and often cover flat, easy roads.

First off, running on trails is slower than on tarmac.

An uneven surface means each step lands slightly differently, requiring more energy.

Throw in gradients, obstacles, climbs, rivers, and anything else, and running on trails is a lot more interesting than a typical road run.

Ultra routes are often more remote too – the aid stations might be sparser, and if you get into trouble you’re further from help.

All the more reason to be well prepared, and train to avoid injury or bonking!

4. Ultramarathons Are More Friendly

It’s often said that the ultra-running community are a tighter-knit bunch than shorter distance runners. They’re together for longer, sharing a more intense experience, and there’s less of us too.

In the tough stages of a long ultra, it’s easy to find yourself buddying up with strangers and spending hours running together.

Ultrarunning makes you closer to other people.

5. Ultramarathons Require More Self Sufficiency

Ultra-runners tend to be better prepared than your average runner.

They’ll almost always do their long training runs with a vest or pack which is loaded with fuel, water, and contingency supplies.

They know exactly how many gels to take, and when to take them.

They’ve got some kinseo tape and a painkiller stashed away incase things go wrong.

And they’ve spent time refining every piece of gear they carry.

6. Ultrarunning is as Much a Mental Game as a Physical One

Running ultramarathons is about exposing yourself to a state of discomfort for hours on end.

In fact, it’s been proven that ultrarunners think about physical pain differently.

In a study from Monash University, it was shown that ultra runners will voluntarily hold their arm in a bucket of ice water for much longer than non-ultra runners.

So are ultra runners born that way?

It’s more likely that ultra runners have gradually developed a higher pain threshold, through hours of running and training in discomfort.

As well as pain, ultra runners often have to deal with boredom and mental fatigue.

Running for hours on end when you’re tired or not in the mood is something they come to accept, and soldier on regardless.

Ultimate Ultramarathon Training Guide (+ Training Plans) 2

How To Train For An Ultramarathon

You can’t prepare for an ultramarathon by taking a marathon training plan and extrapolating it to fit the new distance – you’d simply end up with too many miles on there (imagine running a 75 mile training run in order to prepare for a 100 miler . . . that would suck . . . ).

Instead, you’ve got to adapt to the new rules of the game, and approach ultra running as it’s own beast.

Here are my best tips for ultramarathon training:

1. Mental Re-framing

When you embark on your ultra running journey, its prudent to reflect on how you think about running in your head.

Ultramarathon training is going to require you to run endless miles, training several times per week, often in conditions which aren’t ideal.

Often short distance runners think of run training as something they’ve just got to ‘get through’ – a work-out they’ve got to check off by going and powering through their 20-30 minute run.

Ultra running is different.

With ultra running, you’re often running for hours on end.

When you set off out your front door, you’re going to be gone for so long that it isn’t helpful to be thinking about ‘the end of the run’ already.

You’ve got to embrace the run, be present, and not see it as an inconvenience – otherwise you’re going to find the whole pursuit a total drag.

That’s why it’s helpful to think of your day in two categories: running time, and non-running time.

Thinking about your workout as simply running time means you’re not counting the miles so particularly, you’re not focussing on the aches, pains, and when you can stop.

Instead you’re accepting that you’re in a state of “running” and that you may as well get comfortable there.

When in ultra training mode, I find it useful to think of running time in hours.

“I’ve got 2.5hrs of running time today” is more digestible than “I have to run a 25km training run today.“

2. Become an Endurance Monster

Ultrarunners are simply human beings who are capable of running for several hours, or even days, without stopping.

In other words, they’re Endurance Monsters.

Once you realise your goal is to become an endurance monster, it helps to inform a lot of your approach to training and pacing strategy.

Here are some of the traits of an Endurance Monster:

Endurance Monsters are always humble and conservative
Endurance Monsters always keep some energy in their back pocket
Endurance Monsters train at a variety of speeds and distances, but always race at a sustainable pace
Endurance Monsters know how to manage their fuel, water, and electrolytes as they run
Endurance Monsters don’t worry if they’re taking longer in a race than they thought they would.

I’ll expand on each of these a little more as we go along!

3. Get Comfortable With RPE (Rate of Perceived Exertion)

Nowadays there are more ways than ever to track and measure your training efforts.

With tools like Heart Rate Zone training, Strava, and runners get more metric-oriented, it’s easy to get caught up in the numbers game.

However, there are a few issues with being too metrics-focussed when you’re in ultramarathon training mode.

For starters, when training on trails, no two runs are the same, and your routes won’t be uniform – they’ll include climbs, descents, obstacles, and changes in terrain. All of this affects your effort level and speed.

Furthermore, there are internal factors which can affect your performance – whether it’s sleep quality, attitude, mental exhaustion from other parts of your life, physical exhaustion from the volume of training you’re committing to, cardiac drift . . .

. . .there are a wealth of factors which influence your performance, and can mean that training simply based on metrics such as speed or heart rate zone can be a race to the bottom.

If you have a pre-defined pace or HRZ for your training runs, you can quickly find that it takes more effort (both physical and mental) than you’d like to meet those targets, and it can be deeply discouraging.

While I think these metrics are great tools and I use them myself, I encourage ultra runners-in-training to focus on Rate of Perceived Exertion.

RPE is a measure of how hard it feels like you’re pushing yourself, on a scale of 1-10.

1 being super light activity, like a slow walk, and 10 being high-intensity, flat-out, almost-throwing-up beasting yourself.

If it sounds subjective and a little vague, that’s kind of the point.

To give a personal example: some days going for a 1-hr, 6mile run can feel like a 3 out of 10. Other days, it’s a 4 or a 5. This depends on how rested I am, my state of mind, how enthusiastic I am for training that day, where I’m running, the weather and underfoot conditions, and a whole raft of other things.

Ultimate Ultramarathon Training Guide (+ Training Plans) 3

As noted above, everyone’s pain threshold is slightly different – so each runner will have slightly different idea of where each boundary lies.

As an ultra runner, you want to get to comfortable with running at a low Rate of Perceived Exertion.

Adopting this slow-burn approach will allow you to run for hours on end, becoming the Endurance Monster you were always meant to be.

4. Cross Train for Strength and To Bulletproof Your Body

There’s this classic idea of a distance runner whose only training is booking mile after mile over rolling trails. It’s romantic, it’s a bit majestic . . . but in reality it usually doesn’t hold up.

In the long run, runners who don’t cross train will have cross training visited upon them.

What am I talking about?

Running is a form of extremely repetitive motion along one plane.

Your body is made up of extremely versatile and flexible muscles, joints, ligaments . . . your kinetic chain, let’s call it.

However, when the only exercise your kinetic chain sees is running, it can lead to some imbalances. Some muscles become super strong in one direction, others are neglected and weaken . . . this leads to posture issues, imbalances, and eventually . . . injury.

Running doesn’t embrace the full range of motion of these muscles and joints.

Imagine a basketball player who only ever practices her jump shot. Or a golfer who only ever trains with a driver, and neglects the rest of their clubs.

That’s what the effect of training exclusively by running is like. You end up good at one narrow range of exercise.

And it’s not just that cross training helps work out those weaknesses. It can also improve your running game.

Specified cross training can strengthen and activate the muscles you need in ways running doesn’t.

Focussing on the hips, glutes, legs, and core can make you a stronger and more efficient runner.

Talk to any old running hand at the start line of an ultra, and most of them will explain how cross training was forced onto them due to an injury, but it’s now become a staple of their training schedule.

Cross training isn’t about getting ripped, it’s about improving your running game and becoming a more balanced athlete.

Get to the gym, or yoga studio, and make it part of your training.

5. Ultra Running Gear, Fuel, and Hydration

Making the right choices when it comes to ultra running gear is essential – you’re going to be using this stuff for hours on end, so you need to know it inside out, and be comfortable with it.

Same goes for your fuel and hydration.

Use your ultra training to trial different products – be they gels, trail mix, beef jerky, or whatever else takes your fancy – then start to develop a strategy based on what works for you.

If you’re planning to take one gel per hour during your ultra, then you need to trial this strategy during one of your long training runs.

The last thing you want is to get 40km into a 100km event and realise that gels give you the runs!

Same goes for your hydration strategy.

Figure out how you’re going to carry your water or sports drink, how much you typically consume per hour, how to refill your reservoirs, etc.

It all sounds like small stuff, but it’s the kind of thing that ends people’s runs every single event.

Sweat the small stuff in preparation, so on the day you can focus on getting to the finish line.

6. Embrace The Trails

The majority of ultramarathons take place on trails.

If you’re a shorter-distance runner, maybe you’ve previously booked most of your miles on sidewalks or tarmac – now is the time to get out into the wilderness and get comfortable on the trails.

You’ll likely find your pace is a little slower on the trails – each step requires a little more energy as you have to adapt to the varying underfoot terrain.

It’s also important to get used to running hills – both up and down. If in doubt, try to keep a fairly constant RPE. There’s no harm in walking up hills – see it as a strategic break!

7. Get an Ultramarathon Training Plan

A good training plan is your road-map from your current state to becoming ‘ultra-ready’.

Your training plan should reflect your ability and goals, and be tailored to prepare you for whatever distance you’re getting ready to run.

There are a myriad of reasons to follow a training plan, such as:

Research has shown that runners who follow a training plan are more likely to complete their training, and sucessfully finish their event.
A proper training plan will include a structured increase in mileage, with sufficient time for rest and recovery in-between.
Training plans can be great motivational aids – print them out, stick them somewhere prominent and mark off each day’s workout as you complete it.

Looking for a training plan?

Feel free to browse our ultramarathon training plan library – they’re totally free, and are available in PDF and Google Sheets formats (they’re totally customisable so you can map it around your schedule).

(By the way, I’m a UESCA-certified running coach and also have completed my fair share of ultras (including bagging a couple of podium finishes)).

I’ve developed these plans by working with several other coaches and they’ve now been used by over 10,000 other ultra-runners to help them prepare for their events.

And they’re free – check them out ?

8. Take Your Training One Step Further

I hope you’ve found the steps in this article useful, but the truth is they’re only the beginning.

Ultra running is a huge universe of learning – whether we’re talking about running technique, pacing strategies, cross training, gear, or nutrition.

If you’re looking for more information, consider checking out my Ultra Runner’s Playbook.

The Ultra Runner’s Playbook is your ultimate guide to ultra running!

With over 5hrs of video content and a ton of downloadable material, we cover:

Detailed daily training plans for ultramarathons, based on running ability
Ultra training modalities broken down; in other words, how to train smart
Ultra running strategies for success
Expert videos and guides on . . .
- Having an ultrarunning mindset
- Balancing training with your other time commitments
- Maintaining motivation throughout your ultra journey
How to become an injury-free ultra-runner
Strength and resistance training for improving performance and reducing injury
Fuelling and nutrition for ultrarunners
How to achieve your ultramarathon goals
And plenty more expert interviews, articles, and guides!

Check out the full curriculum today, and thanks for taking the time to read our articles!

Best GPS Watches for Running Ultramarathons: 2020 Edition

Published on December 22, 2019 By Thomas Watson

Hey guys,

Finding a good GPS watch for your ultramarathon – the training and the race itself – requires some research. In this post, I’ve broken down the key features you should focus on, and make recommendations on different models.

The requirements of an ultramarathon GPS watch are way different from your regular GPS watches.

For example, for my day-to-day training runs I tend to use my Apple Watch. It’s functional, it syncs with my iPhone, and the GPS and Strava app are definitely decent quality.

But I only use my Apple Watch for runs shorter than around 25 miles.

Once you’re into ultra-distance runs, you need a GPS watch which has great battery life. Some other features such as heart-rate monitoring are handy too.

Let’s look at some of these features:

Best GPS Watches for Running Ultramarathons: 2020 Edition 4

What I Look For In An Ultramarathon GPS Watch

Battery Life

Battery life is a key feature of an ultra-running watch. Most GPS watches on the market are good for 8 – 10 hours, then you’re on your own.

So finding a GPS watch that boasts and extended ‘GPS Active’ battery life is essential. You should also consider the length of ultras you’re running, and the maximum time you’d expect to be out in the field.

An important factor to consider is the ‘sample frequency‘.

This is how frequently the watch checks your position.

A regular GPS watch will record your position every second; however some will have different settings to allow you to extend this to up to once every minute, in order to extend the battery life.

While this is a great feature, it leads to less accurate real-time position / speed data when you’re on your run. So be aware that when a watch advertises “up to 50hrs battery life”, you should check the sample rate of those 50hrs.

Actionable Metrics

In other words, these are things the watch tracks which gives you information about your performance. A watch with a heart-rate monitor is useful, especially if you have been tracking your HR in training runs, or are training based on HR zones.

Altitude is also useful, as you can pace your efforts dependent on the difficulty of the gradients.

Finally, some navigational features can be useful (dependent on the nature of where you run, or your race). I once ran a self-navigated trail race where the race director sent my the trail route as a data file before the race began.

Ability to Re-charge While Running

This is a feature specifically for really long races, where you’re going to be out for 15hrs+. Several watches still function while being re-charged: good models include the Garmin Fenix 5 series, the Suunto Ambit Peak, and the Suunto Spartan series.

Good Software Platform

Modern technology gives us the ability to go back through the data of our running GPS watches and analyse every aspect of our run.

Comfort and Durability

A good GPS watch should also be comfortable for wearing while running for hours on end, and durable enough to withstand the hours of knocking and sweating they’ll inevitably be exposed to. All the watches I recommend below fall into these camps.

Added bonuses like the ability to sync over wifi, play music, etc. all come down to personal preference and budget.

Best GPS Watches for Running Ultramarathons: 2020 Edition 5

The Garmin Fenix series for ultramarathons

The Garmin Series 5 Plus range are really leading the way these days for ultramarathon watches. Though expensive, they are top performers in every feature and are packed with extras.

Here’s a breakdown of the range:

Best GPS Watches for Running Ultramarathons: 2020 Edition 6

Garmin Fenix 5S Plus

The smallest of the Fenix 5 Plus range, the 5S boasts a GPS battery life of up to 11hrs, or 25 hrs in ‘UltraTrac’ mode (lower sampling rate).

It also can store up to 500 songs, has navigational maps. The ‘S’ stands for small – it is well suited to women, or thinner-wristed runners (like myself!).

Best GPS Watches for Running Ultramarathons: 2020 Edition 8

Garmin Fenix 5 Plus

The most popular watch in the series, the Fenix 5 Plus boasts a GPS life of up to 18hrs, or 42hrs in UltraTrac mode.

Note that listening to music roughly halves the watch’s battery life. Like the other watches in the series, it even features ‘Garmin Pay’ contactless payment system!

Best GPS Watches for Running Ultramarathons: 2020 Edition 10

Garmin Fenix 5X Plus

The ‘X’ is the best-in-class watch in the range, for the serious distance runner. Boasting up to 32 hours of GPS time (or up to 70 in UltraTrac mode), as well as a blood-oxidation monitor for sleep improvement and altitude acclimation monitoring), the ‘X’ is slightly bulkier than the other two watches in the line.

More Ultramarathon GPS Watches

And here’s my pick of some other brands’ offerings:

Best GPS Watches for Running Ultramarathons: 2020 Edition 12

Suunto 9 Baro

The Suunto 9 Baro watch really stands out in terms of potential battery life. By using it’s Intelligent Battery Mode, you can be tracking your activity for up to 120hrs before this thing will die on you.

The secret behind this is the ‘Fusedtrack’ technology – the watch checks your GPS position less often than it regularly would, and uses it’s sensors and algorithms to adjust and ‘fill in the gaps’. Field reports suggest this technology is pretty reliable and getting better. One for the 100-milers!

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Suunto Spartan Ultra

On the cheaper end of the ultramarathon GPS spectrum, the Suunto Spartan is built for a variety of activities.

There’s no HR monitor built-in (though you can purchase an optional HR chest strap), and the watch has a maximum GPS life of 26 hours – though it maintains a good sample rate of 1 second.

Which features are important to you when choosing a new ultra-running GPS watch?

Which model are you currently running in?

Anything to recommend to me?

Ultramarathon Training Runs Explained

Published on November 1, 2019 By Thomas Watson

Training for an ultramarathon requires a totally different training modality to shorter races like half-marathons and marathons.

Once you get into races that are 50km, 100km, or 100 miles long, your focus has to change.

Instead of training for one concentrated burst, you have to train your body to be an endurance monster. You should prioritise building endurance over building speed – successful ultramarathons are not about being the hare, but the tortoise.

Steady, conservative, and consistent.

This means building up a solid running base, then getting used to running for several hours at a time – all while avoiding injury.

Only once you get comfortable at ultra-distances should you begin to focus on pace.

In this post, we’ll look at ultra-marathon training for three different profiles: Beginner, Improver, and Advanced.

Your training will be dictated by the length of your race, your current fitness levels, and your goals.

Remember that every ultra runner is only as good as their training plan – check out my ultramarathon training plans here, they’re free to access, download and customise.

Ultramarathon Training Runs Explained 16

Ultramarathon Training: Long Runs

Long runs are where you build endurance, plain and simple.

They are where you work on both aerobic ability and muscular endurance.

They also allow you to get used to running long distances – you get experience working on your pacing, your fuelling and hydration strategies, and also the mindset of running for hours on end.

A typical ultramarathon training plan will feature a weekly long run, gradually increasing in distance.

Long Run Pace

If you are a Beginner or Improver ultra-runner, your Long Run pace should be slow and steady. I’d encourage you to not even track your running speed – instead just get those miles in.

Ultramarathon training is all about getting you used to spending hours and hours on your feet, and that’s what the Long Run is all about.

If you do have any specific pace ambitions, I’ll discuss how to implement them into your shorter training runs – just don’t try and run your long run at your target race pace.

This is a common mistake amongst distance runners . . . it means you’re not training for endurance effectively, and often doesn’t do much for your pace either. It also increases your risk of injury, burnout, and fatigue.

Advanced ultra-runners can and should track their Long Run pace. Once you’ve got several ultra-distance events under your belt, your body will have adapted such that you can usually safely do Long Runs at a more challenging pace.

How Long Should My Long Runs Be?

A perennial topic of discussion for ultra-marathon runners is how long your long runs should be.

In shorter distance events, such as marathons, it’s common for your long runs to max out at around 75% of your race-day distance. However this approach is untenable once you get into ultramarathons.

For Beginners and Improvers, most running coaches agree that there is little benefit in running more than 30 miles. Once you cross the 30 mile mark (or say 5 to 7 hours on your feet), things get a little harder to recover from. There’s little incremental gain to be had, and you’ll encounter more and more signs of over-training; stubborn minor complaints, fatigue and lack of energy, delayed recovery time.

Back-to-back running days are an effective method of piling on the mileage without overdoing it on the long run – try adding on a training run the day after a long run. Your legs will be stiff and tired, but will soon loosen up. It’s a way of training your body to run on tired legs which is popular with ultra-runners.

Advanced ultra-runners often look to supplement their training with other races- running a 50 miler while in training for a 100k, for example.

How Quickly Can I Ramp Up My Long Runs?

Assuming that you’re coming to ultra-running with a solid running base, you can apply the 10% rule – which says your total mileage shouldn’t increase by more than 10% each week. It’s meant as a rough guide, but it will give you some structure and keep you from overtraining.

A note on step-back weeks: every 3-5 weeks you should run a shorter long run, say 75% of the previous week’s distance. These ‘step-back’ weeks allow your body a short reprieve, during which time it can recuperate a little and consolidate the gains you’ve made in the prior weeks.

Ultramarathon Training: Regular Training Runs

A training run is a short-ish run (4 to 10 miles) done two or three times per week.

The purpose of these runs is to add to your weekly mileage, have your body continually get used to running, recover from speed work/long runs, and (potentially) work on your pace.

These runs are handy for squeezing in quickly in the morning or after work – they’re the bread-and-butter miles of any good training plan.

Training Run Pace

Training runs have no hard-and-fast rules about pace. They often are performed as recovery runs after a long run or speedwork day, so don’t be too uptight about maintaining a specific pace during every training run.

Generally, you should look to run a pace which is sustainable, but slightly challenging.

Beginners should do their training runs at a pace they feel comfortable with.

Improvers, especially those with a target finishing time in mind, should generally look to run their training runs at their target race pace. This gets your body used to running at this pace.

Advanced runners should also be doing their training runs at their target race pace.

Training Run Length

Your Training Runs will typically vary in length between 4 and 10 miles, depending how deep into your ultramarathon training you are.

Even if you’re in a high mileage week, it can be useful to slot in a short 5 mile recovery run after your long run day.

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Ultramarathon Training: Speed Work

Alright, first off, a word about speed work.

You don’t need to do any speed work in order to sufficiently train for an ultramarathon.

This is especially true for Beginner ultra runners; your entire focus should be about endurance (building time on your feet). If you try to introduce speed to your training you’re increasing the risk of injury and fatigue. You really want to have a pretty solid ultra-running base before you start to even think about speed work.

For Improver ultra-runners, you may wish to introduce one speed session per week. These sessions help to improve your running economy (i.e. your personal ‘miles to the gallon), will increase you base running speed, and can be fun to mix up your training.

Advanced ultra-runners, especially those with a time goal for their event, should incorporate speed work into their plan. I generally recommend no more than one speed work session per week; any more and you will struggle to recover fully and therefore not realise the gains effectively.

Let’s look at the different types of speed work, and how to implement them:

Intervals

Interval training is a simple and fun form of speed work.

Run fast for a few hundred metres, then run slow for a few hundred metres. Repeat.

How long should your intervals be?

Aim for 800m – run 800m fast, then 800m slow.

Start off with 3 repeats of this routine, and then over the weeks gradually build to a maximum of 8-10 repeats.

‘Fast’ pace intervals should be done at a near-unsustainable pace – push yourself to keep the tempo up during those 800m.

‘Slow’ pace intervals should be done at an easy, forgiving pace – try to keep running or jogging, but don’t worry about speed!

Fartleks

‘Fartlek’ actually means ‘Speed Play’ in Swedish, and this is basically what you’re doing.

Fartleks are like a free-form version of intervals – you run fast for a bit, then take it easy for a bit. Essentially you mix it up in order to vary your heart rate and training intensity.

If you’re a trail runner, you’re probably already doing some form of Fartlek training in your regular runs – as the hills and climbs of the trail vary, so does your intensity.

I don’t prescribe Fartleks too much, as it is difficult to define or measure the intensity level of the run.

However, if it sounds like fun to you, go for it!

Hill Repeats

Hill repeats are a speed exercise I normally reserve for Advanced ultra-runners, simply because of the strain they put on your body. They take longer to recover from and have a higher risk of injury. They are, however, awesome at strengthening your legs and boosting your endurance.

How to perform hill repeats?

Find a hill or section of a hill that takes 45-60 seconds to climb; it doesn’t have to be too steep, just a gradient that is going to challenge you.

Starting at the bottom, go hard and push yourself up to the top of the hill – try to keep a running gait throughout.

At the top, turn around and very slowly saunter back down. At the bottom, pause and collect yourself before repeating.

Try to do this 8-10 times on your first session.

As you improve, you’ll find you can reduce the pause between hill repeats.

Ultramarathon Cross Training

Just as important as any run workout is your cross-training – that’s why all of my training plans include at least one cross-training session per week as standard.

‘Cross training’ means any form of complementary exercise which doesn’t involve running. It is a huge field, so I’ll walk you through my recommendations.

The most effective forms of cross training are those which directly complement and improve your running performance.

Gym Work / Strength Training

Strength training is my favourite type of cross training. The reason is that it makes you a more powerful runner and can strengthen the areas typically weakened by long distance running, cutting down your risk of injury.

Whether you’re going to the gym, doing circuit classes, or simply some body weight exercises at home, including one strength training day per week will pay off dividends come race day.

I focus on exercises which target the lower body, the core, or which work out the full body.

Examples include:

squats (can be bodyweight only)
push-ups
deadlifts
hip mobility stretches
lower body resistance band work
pull-ups

Yoga and Pilates

Yoga and pilates are awesome forms of cross-training, simply because they target the muscular imbalances caused by running, and focus on flexibility.

Running is a pretty unilateral movement, which leads to some muscles becoming strong while others are neglected and weaken. This creates an imbalance in your kinetic chain, which often leads to injuries such as Runner’s Knee or hip problems.

Yoga and Pilates are both awesome at reducing this risk!

Swimming

Swimming is a good form of cross-training – it’s very low-impact, you stretch out naturally as you swim, and the gentle water pressure can be relaxing for your body.

It’s also an awesome form of cardio.

You can choose to use swimming as a form of cross-training (I recommend throwing in some breast stroke – those frog kicks really open up your hips!) or for relaxing and recovering on a rest day.

Cycling

Many runners are also avid cyclists, so like to jump on the bike on cross-training day. Cycling can help improve your running economy, but is unlikely to decrease your risk of injury – so unless you’re already into bikes, I would recommend picking another form of cross training.

The Bulletproof Guide To Early Morning Runs

Published on October 29, 2019 By Thomas Watson

For some runners, getting in an early morning run is actually pleasurable.

Most of us, however, would frankly rather spend the time in bed.

Early morning runs have a lot of advantages; they get your workout done at the start of the day, which normally leaves you more relaxed and balanced for the rest of the day.

When you’re in training mode (whether for a half, full marathon, or ultra), mornings are often the best time to get your training runs in.

If you leave a training run for later in the day, it becomes easier to skip it – you get tired, your work-day over-runs, or something else crucial comes up.

In fact, when I recently surveyed our community of runners, I found that runners who did their training in the morning were 37% more likely to stick to their training plan!

So, it should be easy . . . everyone should just do their training runs in the morning!

The problem is a little thing called motivation.

Who wants to drag themselves out of bed at 05:30am to go running?

Many people set their alarms with the intention of getting in an early morning run, but then find a way to dodge it.

With that in mind, I’ve put together this ultimate guide to winning at early morning runs.

HINT: It’s all in the preparation.

Here are the systems you should have in place to guarantee you don’t skip that next early morning run.

(It comes in 10 handy steps!)

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Plan Everything In Advance

The secret to being a successful early morning runner is by having everything pre-planned and ready to go.

Here’s what to have prepped:

1. Plan The Details of Your Run

The first step is to know what you’re running – how far, how fast, and where you’re going.

Why is this so important?

When you are awoken by the alarm system, it’s very tempting to hit ‘snooze’ – rationalizing that you didn’t really need to run 6 miles. You tell yourself that you can spend an extra 20 minutes in bed, and just run 3 miles.

It’s also worth knowing where you’re going to run, and any pace requirements.

Knowing where you’re running is especially important for early morning runs.

Having a safe, well-lit route pre-established means you can run in comfort.

All of this means you’ve visualised the run. It’s clear in your head. No doubts, nothing to think about.

When you wake up, you just get out the door and execute the plan.

P.S. The best way of training is to have all your training runs mapped out on a training plan.

2. Lay Out All Your Gear The Night Before

This one is crucial.

Early morning run success means that you remove as many barriers as possible from your morning routine.

The number one thing to prepare is all your running gear.

This means you should lay out:

Your running shoes
socks
shirt
shorts
hat
GPS device
smartphone (and headphones, if required)
running vest, if required
hydration system – filled, if required
nutrition / snacks, if required
house keys, if required.

The whole idea is that you should be able to roll out of bed, into your gear, and out the door.

Minimise the steps between waking and getting out your front door – prepare your gear the night before.

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3. Set One Alarm

Many people weirdly set two different alarms – one 10-20 minutes after the other, in case they sleep through the first alarm.

Trust your alarm – you’re not going to sleep through it.

Setting two alarms gives you an “out” – you’ll wake up with the first alarm, but rationalise that you can snooze until the 2nd alarm.

Just set one alarm – and allow yourself a 10-15 minute buffer between waking up, and being out running.

4. Keep Your Smartphone On The Other Side Of The Room

Nowadays, we all use our smartphones as our alarm clocks.

The problem with this is that from the moment you wake up and cancel your alarm, you find yourself still in bed – and holding the world’s best procrastination device.

Next thing you know, you’ve spent 10 minutes checking social media and emails, and you’re quickly eating into that running time.

Avoid this completely by putting your smartphone on the other side of the room.

Why?

This means that in order to turn off your alarm, you need to get out of bed.

And once you’re out of bed, you might as well start getting ready.

Don’t sleep with your smartphone at your side – keep it at least a few steps away from your bed!

5. Prep Your Fuel The Night Before

If you’re going for a run of 45-60 minutes (or longer), your performance will improve if you take some pre-run fuel.

Likewise, if you’re going for longer than an hour, you’ll want to take some gels or snacks with you to keep yourself going.

You should have all this prepared the night before.

I tend to make a small smoothie the night before an early morning run, and throw a couple of gels into my running vest if I’m running for anything more than an hour.

Since it’s early morning and you’re going running immediately, you want something light and easy to digest.

Some runners simply grab a banana and some coffee, others can stomach something heavier.

Experiment with early-morning fuel and figure out what works for you!

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Lifestyle Fixes For Early Morning Runs

Preparing right is just one part of the equation.

The second part is lifestyle fixes – you can’t get into an early morning run routine without a few changes.

Here are the key ones you want to get right for your early morning runs:

6. Go To Bed Earlier!

If you want to get up earlier, you have to go to bed earlier!

If you don’t change your sleeping habits, then waking up early simply isn’t sustainable.

Try to carve out at solid 8 hour window for sleep each night, and stick to it.

7. Stick To A Routine

Your sleeping hours need to be consistent for success. A typical night-owl can’t suddenly go to bed at 9pm one night, and expect to wake up at 5am feeling fresh and ready to go.

Habits take time to stick, and your body will gradually adapt to any shifts.

So make your new sleep habit consistent – it’s a lifestyle change, not a one-off event.

8. Have a Wind-down Period

What’s a wind-down period?

It’s those final couple of hours of the day before bed – and you wind down by gradually preparing yourself for sleep.

This means:

less smartphone time
no more chores or tasks
finish all your work for the day
no late snacking
spend time with family and friends
read and prepare to fall asleep gradually.

A wind-down period is something that deepens the longer you do it.

Your body begins to recognise the cues you send it, and it’ll naturally prepare itself for a good night’s sleep.

Start to be more conscious of how you spend those last couple of hours in the evening, and you’ll see the results in your quality of sleep!

9. Stick To A Routine

A routine is simply a system – something you follow every day.

The more you systematise your daily routine, the easy it becomes over time.

Hate waking up at 6am?

Set yourself a challenge of doing it for 10 days in a row.

If you form a good routine, by the end of the 10 days you’ll find it much easier to bounce out of bed at 6am.

You’ve formed a habit.

And now you’ve built that momentum, it’s so much easier to just keep it going.

Check out this article on The Ultimate Night Routine – I love it!

10. Limit Coffee and Alcohol Intake

Coffee is a stimulant – it makes you more alert and energetic.

Too much coffee, especially late in the day, will hinder your ability to fall asleep easily.

I find it’s best to limit coffee intake to pre-lunch hours in order to avoid it impacting my sleep.

Alcohol, on the other hand, is a depressant – it makes you sleepy and less alert. In general, it’s a little bit harder to get out of bed the next day after drinking – even after just one or two drinks.

So in order to maximise your chances of bouncing out of bed and going for a run, go easy on the booze!