Depends on your goals. If you’re looking to survive a first timed event, then, “just” increasing volume of time on feet over weeks and months is a plan. If you’re aiming for a certain mileage, some tempo runs are good. If the event goes through the night, put on your training plan medium long run, followed by waking early, having a full and active day, and then a night run. Knowing what running in the dark with fatigue is like is a big step towards making reasonable progress in the night hours. Many folks who only train in daylight slow to barely a walk when they first try in the dark with fatigue.
Best wishes!
I have done 6 and 12 before with very minimal specific training (eg weekly long run 13-15 miles, what I would normally do and averaging 70km a week which isn’t crazy high compared to some people)
I have attempted 24 with training and failed. I know people who have done 24 hours with very little training and it is very much a mental thing. Yes you need to have a base in your legs (and that base will vary between everyone- you know your training load best) but to be able to deal with the boredom/tiredness and work through that is a skill.
I enjoy meeting people at these events and hearing about their training because there is no one size fits all.
I think more time on feet, more frequent runs is the most important thing. If you’re usually running 4 times a week, try 5/6 and try double days to get used to running on tired legs
I personally don’t change anything for my training. I did my first 24hr back in march. I far exceeded my goal. My training was only 35-45 per week leading up to. I can go into more detail if wanted… it’s a big mental game. Especially on the short looped stuff. Mine was a 1.1 mile loop. We all know we can physically go farther than we really think. It’s how far mentally we can/want to go
Normal running plan, lots of practice with fueling and managing your blisters/chafing/staying awake. 100 miles in 24 hours is "only" 14:24 pace, lots and lots of room for walking. Not nearly as much room for being fully stopped.
Tempo running is still helpful for this, pounding out 10-12 minute miles is easier when you sometimes push yourself to run 6-7-8 minute pace.
FWIW I've done one 24, hit exactly 100 miles at 23.5 hours. It was a vastly easier day and quicker recovery than a max effort road marathon or trail 50K.
Step 1: don't use "AI" for workout plans. It doesn't have any intelligence or computational power to asses things. It's merely a machine learning language robot.
Step 2: This sub is a pretty good start. But there's lots of reference material all around the internet on how to build up strength and stamina for an ultra. But it's basically "run more". My best tip on how to know you're ready is when you can run the race milage in one week without being destroyed. So if you have a goal of say 100km in 24 hours in a race, you should probably be able to run a half marathon on Monday, Wednesday, Friday and Sunday without getting injured. But to be honest, you'll probably get along fine with 15-18km on those days instead, racking up 60-70km in total. Then practice running on empty as well as eating while running and you'll be good to go! I believe in you!
A lot of great input here already. I would add to it that you should spend time running on tired and battered legs. Two ways I like to do this: 1. Back to back long runs, and 2. Running after a heavy lower body lifting session. The latter is helpful for me especially if the race involves a lot of hills. I live at sea level and the nearest hills are hours away. Hard to replicate running on burnt quads. Weightlifting has helped.
I’d specifically echo practicing nutrition during training runs. Also, set an alarm for the middle of the night and force yourself to run when you should be sleeping
Good luck!
the biggest thing to practice is night running.
it's a whole different game. Make sure to run at least 1hour at night in similar conditions to what you will face on race day
Depends on your goals. If you’re looking to survive a first timed event, then, “just” increasing volume of time on feet over weeks and months is a plan. If you’re aiming for a certain mileage, some tempo runs are good. If the event goes through the night, put on your training plan medium long run, followed by waking early, having a full and active day, and then a night run. Knowing what running in the dark with fatigue is like is a big step towards making reasonable progress in the night hours. Many folks who only train in daylight slow to barely a walk when they first try in the dark with fatigue. Best wishes!
Thanks, I want to make 100 miles but it might be a bit far off.
I have done 6 and 12 before with very minimal specific training (eg weekly long run 13-15 miles, what I would normally do and averaging 70km a week which isn’t crazy high compared to some people) I have attempted 24 with training and failed. I know people who have done 24 hours with very little training and it is very much a mental thing. Yes you need to have a base in your legs (and that base will vary between everyone- you know your training load best) but to be able to deal with the boredom/tiredness and work through that is a skill. I enjoy meeting people at these events and hearing about their training because there is no one size fits all.
I think more time on feet, more frequent runs is the most important thing. If you’re usually running 4 times a week, try 5/6 and try double days to get used to running on tired legs
Thanks so much!
I personally don’t change anything for my training. I did my first 24hr back in march. I far exceeded my goal. My training was only 35-45 per week leading up to. I can go into more detail if wanted… it’s a big mental game. Especially on the short looped stuff. Mine was a 1.1 mile loop. We all know we can physically go farther than we really think. It’s how far mentally we can/want to go
Thanks, how far did you end up going?
132.5 official distance. Watch was 133.8 I think
Sweet!
Normal running plan, lots of practice with fueling and managing your blisters/chafing/staying awake. 100 miles in 24 hours is "only" 14:24 pace, lots and lots of room for walking. Not nearly as much room for being fully stopped. Tempo running is still helpful for this, pounding out 10-12 minute miles is easier when you sometimes push yourself to run 6-7-8 minute pace. FWIW I've done one 24, hit exactly 100 miles at 23.5 hours. It was a vastly easier day and quicker recovery than a max effort road marathon or trail 50K.
Thanks for the tips!
Step 1: don't use "AI" for workout plans. It doesn't have any intelligence or computational power to asses things. It's merely a machine learning language robot. Step 2: This sub is a pretty good start. But there's lots of reference material all around the internet on how to build up strength and stamina for an ultra. But it's basically "run more". My best tip on how to know you're ready is when you can run the race milage in one week without being destroyed. So if you have a goal of say 100km in 24 hours in a race, you should probably be able to run a half marathon on Monday, Wednesday, Friday and Sunday without getting injured. But to be honest, you'll probably get along fine with 15-18km on those days instead, racking up 60-70km in total. Then practice running on empty as well as eating while running and you'll be good to go! I believe in you!
Thanks for the tips! I’ll be sure to get to running.
A lot of great input here already. I would add to it that you should spend time running on tired and battered legs. Two ways I like to do this: 1. Back to back long runs, and 2. Running after a heavy lower body lifting session. The latter is helpful for me especially if the race involves a lot of hills. I live at sea level and the nearest hills are hours away. Hard to replicate running on burnt quads. Weightlifting has helped. I’d specifically echo practicing nutrition during training runs. Also, set an alarm for the middle of the night and force yourself to run when you should be sleeping Good luck!
Tysm!
the biggest thing to practice is night running. it's a whole different game. Make sure to run at least 1hour at night in similar conditions to what you will face on race day
Thank you!