Ultramarathon Advice – 100K Runners · I signed up for the Isle of Wight Challenge (my first ultramarathon ever) in January and started my training eight weeks before hitting the

Ultramarathon Advice –

100K Runners By Alexander Steer

Contents

About Me ...................................................................................................................................... 4

Quick Guide .................................................................................................................................. 5

Motivation ................................................................................................................................. 5

Training ...................................................................................................................................... 5

Distance and Time ................................................................................................................ 5

Alternative Training ............................................................................................................... 5

Rest/ Injuries/ Overtraining ................................................................................................... 5

Nutrition ................................................................................................................................... 5

Equipment .................................................................................................................................. 6

Social Life ................................................................................................................................... 6

Pre-Race Day(s) ........................................................................................................................ 6

Race Day ................................................................................................................................... 6

Post-Race Day(s) ....................................................................................................................... 7

Next Event(s) Preparation ........................................................................................................ 7

Motivation ..................................................................................................................................... 8

In General .................................................................................................................................. 8

Personal Experience .................................................................................................................. 8

Dos and Don'ts ......................................................................................................................... 8

Training .......................................................................................................................................... 8

Distance and Time .................................................................................................................... 8

In General .............................................................................................................................. 8

Personal Experience .............................................................................................................. 9

Dos and Don'ts ..................................................................................................................... 9

Alternative Training ................................................................................................................... 9

In General .............................................................................................................................. 9

Personal Experience .............................................................................................................. 9

Dos and Don'ts ..................................................................................................................... 9

Rest/ Injuries/ Overtraining ..................................................................................................... 10

In General ............................................................................................................................ 10

Personal Experience ............................................................................................................ 10

Dos and Don'ts ................................................................................................................... 10

Nutrition ..................................................................................................................................... 11

In General ................................................................................................................................ 11

Personal Experience ................................................................................................................ 11

Dos and Don'ts ....................................................................................................................... 11

Equipment .................................................................................................................................... 11

In General ................................................................................................................................ 11


Dos and Don'ts ....................................................................................................................... 12

Social Life ..................................................................................................................................... 12

In General ................................................................................................................................ 12


Dos and Don'ts ....................................................................................................................... 12

Pre-Race Day(s) .......................................................................................................................... 13

In General ................................................................................................................................ 13


Dos and Don'ts ....................................................................................................................... 13

Race Day ..................................................................................................................................... 13

In General ................................................................................................................................ 13


Dos and Don'ts ....................................................................................................................... 14

Post-Race Day(s) ......................................................................................................................... 14

In General ................................................................................................................................ 14


Dos and Don'ts ....................................................................................................................... 15

Next Event(s) Preparation .......................................................................................................... 15

In General ................................................................................................................................ 15


Dos and Don'ts ....................................................................................................................... 15

About Me

I signed up for the Isle of Wight Challenge (my first ultramarathon ever) in January and started

my training eight weeks before hitting the starting line. My longest run before starting training

was a marathon a few years ago and my usual running routine was around 50-60k a week

(together with gym sessions). I didn’t consider myself a long distance runner since I only did

>20k runs every now and then.

After signing up for the Isle of Wight Challenge I had a good idea about what my training

schedule should look like. Increasing distance and intensity gradually paid off so that I could

avoid more severe injuries (but still had some mostly due to some overtraining).

Running and finishing the Isle of Wight Challenge was a great experience and worth all the

effort and time spent on the road or in the gym. If you have done 100k in a week during your

training you know what 100k looks like. But doing this within one day (or less) is just an

extraordinary experience.

I didn’t stop after my first one and kept going for the other four challenges. In September of

the same year I had five finisher medals (and three trophies) and was already looking forward

to 2017 and the upcoming challenges.

Quick Guide

Motivation

The key thing before you even think about training, nutrition or equipment is to ask yourself

why you want to run 10 hours or more on a (hot, cold, sunny, rainy, windy) Saturday after

waking up at around 4am, getting into your Lycra and knowing that in the following days

walking itself will be a challenge. The reasons people are motivated to do this might differ but

you should make sure that your motivation will carry you through weeks of training and the

impact on your social life. Asking yourself “why” three times might reveal the real reason why

you want to do it.

Training

Distance and Time

Since you mainly want to run the distance you have to make sure that you can do it. Therefore

training should start 12-16 weeks before the challenge depending on your current ability to

run longer distances. Runners who are already doing decent mileage (i.e. 40-60k a week) will

be fine with 12 weeks (or even less) while runners who are doing less need to build a

foundation first before they aim for longer training runs. For both type of runners the weekly

increase in distance should not exceed 10-15% to prevent injuries. In the end you will have 3-4

weeks where you run 90-110k per week so that you get used to the distance and shorter

recovery periods before finally tapering off. In case you miss a training session due to other

commitments (i.e. work, injuries) don’t make up for this in your next run. The most common

reason why people are getting injured is overtraining. By making up for runs it is almost certain

that you are going to get injured again due to the extra increase of mileage.

Alternative Training

Running is about more than only leg muscles and stamina. People underestimate the work that

is done by your upper body (especially the lower back and shoulders). Going swimming or to

the gym is a good alternative and also gives your legs time to recover. In particular, if you are

going to carry a backpack a strong upper body will help you to run with a constant pace and

good form.

Rest/ Injuries/ Overtraining

Injuries can have multiple causes. Doing too much too quick, using the wrong equipment or

anything that stresses your body in a bad way. If you experience pain stop and try to figure out

where it is coming from and which movement causes the pain. Take a break from running for a

couple of days and include some stretching and exercises that deal with this area if possible. If

it does not go away consult a doctor to rules out any more severe injuries (i.e. hip or knee).

Nutrition

Having the right nutrition not only helps you give it your maximum during your training

sessions but also to recover better after training. Personal taste and diets might differ but you

should make sure you’re getting all the essentials your body needs. I would not overcomplicate

things by following a strict diet plan but would consider thinking about when your body needs

what (i.e. carbs for intense workouts, protein before/ after gym session, fat reserves for longer

runs).

Equipment

Equipment alone will not make you finish your ultramarathon, but good equipment is going to

support you, especially when the going gets tough. Likewise, the wrong equipment can hold

you back. You should test everything well in advance of your ultramarathon to make sure it

works for you. This means that your longer training runs should be with full gear to figure out

how your equipment holds up under different circumstances (i.e. rain, sweating or fatigue).

Social Life

Most of the people do these kinds of challenges to push themselves and achieve something

which only a few people have done before. Proper motivation helps you through your training

and preparation but only with the right social surroundings it is an enjoyable experience.

Friends and family will help you through difficult weeks of training and potential set-backs such

as your first injury. They may even support you on the road later.

It also helps to keep a little bit of pressure on yourself by involving friends and family. Your

social life shouldn’t come to a standstill and you should enjoy your upcoming birthday parties,

weddings, holidays etc. Your friends and family will understand that you need to train as long

as you understand that they also want to maintain their relationship with you.

Pre-Race Day(s)

Tapering off, checking your equipment and building-up your calorie storage is the main task 5-6

days before the challenge. Stay active by having a few shorter runs (3-5k or a couple of gym

sessions). Give your legs some rest and therefore no hard training sessions anymore. Make a

list of the equipment you want to use during the ultramarathon on the road and equipment

needed later (i.e. mid-point, after finishing) and pack it in a way so that it is easily accessible.

Building up your calories reserves (mainly done by not exercising that much in this week) and

ensuring good nutrition and rest is also essential to feel prepared.

Race Day

The day has come and all the training and preparation will now come into play. Arrive at the

start well in advance so that you have time to drop off your bag and sort out other

organisational things (i.e. filling up your drinking bottles, checking your shoes etc.). Enjoy the

community and have a chat with others but respect people who are already in the “zone”.

Start easy and find your pace. Keep going at the same pace as long as you have the feeling that

you could run all the way. Basically you are trying to establish your “effortless pace”, a pace

you can continue for ever. This pace prevents you from being too quick in the beginning and

paying the price for that in the second half where muscle issues and fatigue will cause enough

difficulties. It is easier to deal with those things when you are not exhausted from going to

hard in the beginning. Instead of stopping or sitting down – slow down or walk. Change your

cadence (steps per minute) to use other muscles of your legs and try to vary your stride length

and how your foot lands on the surface (heal, forefoot) for some time. There is even a running

style called the “Ultramarathon Shuffle” where you lean your body forwards (to release stress

from you lower back and shoulders) and run by almost gliding over the surface instead of lifting

your knees and feet. When your muscles are already soar taking a longer break can make

things worse (i.e. cramps). It is better to recover actively by reducing the intensity instead of

stopping. At the rest stops refill your bottles and hydrate. If you need calories think about how

to get them (liquids or energy bars). How much time you spend at a rest stop depends on you

but keep going before your muscles (especially towards the end) get stiff.

Post-Race Day(s)

Well done. You did it! Like in the week before the challenge give your body some rest. Have a

massage and a hot bath. Reduce walking for one or two days. Later in the week you can go for

a walk/ jog which you may wish to follow with a short massage/ rub or bath.

Next Event(s) Preparation

If you prepare for another challenge it depends a little bit how far in the future this challenge

is. If it is 4-5 weeks away you need to do some proper recovery, training and tapering within a

short time. But no matter what, the cycle should always follow these steps: Training, Peaking,

Tapering, Challenge and Recovering.

Motivation

In General

The key thing before you even think about training, nutrition or equipment is to ask yourself

why you want to run 10 hours or more on a (hot, cold, sunny, rainy, windy) Saturday after

waking up at around 4am, getting into your Lycra and knowing that in the following days

walking itself will be a challenge. The reasons people are motivated to do this might differ but

you should make sure that your motivation will carry you through weeks of training and the

impact on your social life. Asking yourself “why” three times might reveal the real reason why

you want to do it.

Personal Experience

I only needed one “why”. My Motivation was to cover the distance. I just wanted to have the

medal/ finisher shirt/ certificate that said I did 100k. Not 99k, not a tough 50k or a 25k mud

race. No. It was all about the three digits. After completing the Isle of Wight Challenge (my

first 100k race) my motivation changed a little bit in that I then wanted to do all four remaining

Ultra Challenges too.

Dos and Don'ts

Do find a proper reason which keeps you motivated (especially if something doesn’t

go according to plan during your training).

Do tell friends and family about your upcoming challenge and the reasons for it, it will

keep you motivated.

Don’t overthink stuff too much. As long as it works for you it is good.

Don’t put too much pressure on yourself by telling the whole world about it

(especially in case it is your first ultramarathon).

Training

Distance and Time

In General

Since you mainly want to run the distance you have to make sure that you can do it. Therefore

training should start 12-16 weeks before the challenge depending on your current ability to

run longer distances. Runners who are already doing decent mileage (i.e. 40-60k a week) will

be fine with 12 weeks (or even less) while runners who are doing less need to build a

foundation first before they aim for longer training runs. For both type of runners the weekly

increase in distance should not exceed 10-15% to prevent injuries. In the end you will have 3-4

weeks where you run 90-110k per week so that you get used to the distance and shorter

recovery periods before finally tapering off. In case you miss a training session due to other

commitments (i.e. work, injuries) don’t make up for this in your next run. The most common

reason why people are getting injured is overtraining. By making up for runs it is almost certain

that you are going to get injured again due to the extra increase of mileage.

Personal Experience

Since I have a full-time job I need to combine things. Running to/from work worked for me but

the point is more that you figure out your schedule and see when you are able to block time

for short or longer runs. I ended up running 6-7 times a week (i.e. Monday 6k, Tuesday 6k,

Wednesday 21k, Thursday 6k, Friday 21k, Saturday 15, Sunday >30k). On Monday, Tuesday

and Thursday I also went to the gym to do some Alternative Training therefore my runs on

those days were shorter. Some runs were more like interval training to increase my speed,

whereas others were about finding my ultramarathon pace and getting used to the distance. I

didn’t do any training runs that were longer than 50k, nor did I stress about making up for runs

missed due to other commitments or injuries. I ended up with a training schedule which

consisted of 7 runs (3 long runs, 3 short runs (interval or recovery) and 1 medium distance

run (recovery). Days with a short run were also gym days for Alternative Training. I basically

just used the run to get to the gym. In total 10 training sessions which took me approximately

10-12 hours a week.

Dos and Don'ts

Do make time for your training runs since you will be on your feet for the whole

distance and your body (and mind) need to get used to that.

Do find a training schedule that works for you and switch between interval session,

long runs and recovery runs.

Don’t make up for runs you missed but instead go a couple of kilometres more on

your next run or finish stronger on the last couple of kilometres of your next run.

Don’t be superstitious with your training schedule. You should feel comfortable to

make adjustments where needed without losing sight of the big goal.

Alternative Training

In General

Running is about more than only leg muscles and stamina. People underestimate the work that

is done by your upper body (especially the lower back and shoulders). Going swimming or to

the gym is a good alternative and also gives your legs time to recover. In particular, if you are

going to carry a backpack a strong upper body will help you to run with a constant pace and

good form.

Personal Experience

I went boxing three times a week and used the way to the gym for shorter training or

recovery runs (i.e. 3-6k). I avoided leg exercises and focussed mainly on the upper body (even

participating in a 100 push up challenge). An additional benefit was that you gain muscles since

you are going to lose weight from running anyway. It is also a good opportunity to give your

mind a rest and not concentrate on running.

Dos and Don'ts

Do perform exercises which deal with the muscle groups you are experiencing the

most trouble with during your runs (i.e. lower back, shoulders) to build up strength

Do use your alternative training to give your legs a rest

Do make sure it’s something you enjoy. It should refresh your mind and be fun!

Don’t overtrain with your alternative training so that you are too tired to stick to

your running routine.

Don’t squeeze in your alternative training on a running day. Alternative means

“instead of” and not “in addition to”. Otherwise you risk burning out.

Rest/ Injuries/ Overtraining

In General

Injuries can have multiple causes. Doing too much too quick, using the wrong equipment or

anything that stresses your body in a bad way. If you experience pain stop and try to figure out

where it is coming from and which movement causes the pain. Take a break from running for a

couple of days and include some stretching and exercises that deal with this area if possible. If

it does not go away consult a doctor to rules out any more severe injuries (i.e. hip or knee).

It is wise to occasionally give your body a rest (you can still do something like alternative

training) to give it the opportunity to adjust to the new, increased level of physical activity.

Once in a while a complete day off makes sense (even if it is unscheduled). This is particularly

important when you experience overtraining (exercising without gaining anything/ getting

better). If you have a well thought through training schedule in place (with enough rest and

alternative training) the risk of injuries and overtraining can be minimised.

Personal Experience

Runner’s knee, Achilles tendon, groin strains and shin splints- I had it all. Especially before the

Isle of Wight Challenge (my first ultramarathon) I trained too much, too quickly.

The first thing I had to figure out if it was an injury or just sore muscles (even then you need

some recovery time). The second was to establish if an injury was the result of overtraining or

poor technique (i.e. caused by the wrong equipment or running style). The latter can be

changed easily. For the former: Rest is the only solution and if it does not go away, you have to

strengthen the problem area in order to prevent further injuries.

For example I had shin splints which took me two weeks to recover from. This is an injury

which needs time to heal, so to give me time to cover, I took a break from running which

helped a lot, but also did stretching and went for bike rides instead to keep active. I also

experienced an issue with my heel (caused by my heel striking running style) which I was able

to deal with by modifying my running style (cadence).

Dos and Don'ts

Do avoid overtraining by having a training schedule and rest/ alternative training days.

Do deal with injuries/ excessive strain as soon as you become aware of them, don’t

ignore it until it becomes serious and really hurts.

Don’t jump straight back in where you left off after an injury. It is all about maximising

your training time according to your training schedule. If this means letting an injury

heal properly then it is worth the time. The training you can do at 100% is far more

valuable than limping through 12-16 weeks of preparation.

Nutrition

In General

Having the right nutrition not only helps you give it your maximum during your training

sessions but also to recover better after training. Personal taste and diets might differ but you

should make sure you’re getting all the essentials your body needs. I would not overcomplicate

things by following a strict diet plan but would consider thinking about when your body needs

what (i.e. carbs for intense workouts, protein before/ after gym session, fat reserves for longer

runs).

Personal Experience

Before longer runs I made sure that my fat/ protein reserves where restored, since one can’t

solely run on carbs. This meant I had a good dinner the night before (without overdoing it) and

one after my long runs. For shorter runs and gym sessions I didn’t do anything in particular

besides sometimes not having dinner after a session so that my body gets used to accessing its

fat reserves instead of resorting to taking easy calories from carbs. Keeping a calorie deficit on

some days will teach your body to access and use its fat reserves (especially if you have a

workout the morning after). This energy storage is essential for long runs since you need some

long lasting energy (and not just quick carbs). It might take up to 3 days till this storage is filled

– therefore consider this when planning your running/ nutrition schedule.

Dos and Don'ts

Do think about nutrition- not only how it supports you during your runs but also what

you need for recovery.

Do occasionally exercise with an empty stomach/ not have dinner after a session so

that your body knows how to access your energy reserves. As this is a challenge which

could take you 12 hours or more you can’t just keep going based on carbs.

Don’t eat too much. Running should lead to you naturally becoming slimmer and

leaner which reduces the stress on your joints during long runs. You don’t want to

overeat and end up carrying unnecessary weight.

Don’t just buy supplements but rather do some research on what kind of food

provides you with the same nutrients needed.

Equipment

In General

Equipment alone will not make you finish your ultramarathon, but good equipment is going to

support you, especially when the going gets tough. Likewise, the wrong equipment can hold

you back. You should test everything well in advance of your ultramarathon to make sure it

works for you. This means that your longer training runs should be with full gear to figure out

how your equipment holds up under different circumstances (i.e. rain, sweating or fatigue).

Personal Experience

When I start training for an ultramarathon I basically have my outfit and equipment already in

mind and will use it later for my longer runs. If something doesn’t work I will change it

immediately after making sure that it is not only a temporary thing that can’t be fixed. For

example, if you get blisters it could mean that you probably just had the wrong socks on (or

they got wet). But it could also mean that you are wearing the wrong running shoes and it has

nothing to do with your socks at all. Getting to the root cause of equipment failure will allow

you to improve the situation quickly and avoids multiple bad buys.

Dos and Don'ts

Do make sure that your equipment works for you. There is a lot of advice/ advertising

out there which keeps telling you to use/ buy this and that but in the end the bottom

line is that you should be feeling confident with your choice, regardless of brands and

fashion.

Do test your equipment under realistic circumstances. Running shoes are going to feel

different after a while (especially when they get wet) and even a tight, lightweight

running vest will have an impact on your shoulders after the first 42k

Social Life

In General

Most of the people do these kinds of challenges to push themselves and achieve something

which only a few people have done before. Proper motivation helps you through your training

and preparation but only with the right social surroundings it is an enjoyable experience.

Friends and family will help you through difficult weeks of training and potential set-backs such

as your first injury. They may even support you on the road later.

It also helps to keep a little bit of pressure on yourself by involving friends and family. Your

social life shouldn’t come to a standstill and you should enjoy your upcoming birthday parties,

weddings, holidays etc. Your friends and family will understand that you need to train as long

as you understand that they also want to maintain their relationship with you.

Personal Experience

During training, running was my first priority but I adjusted the time and distance if something

else was coming up. Therefore I kept to my training plan and would still go for a run even

when I was meeting friends in the evening. I just changed my training schedule a little bit to

accommodate both. Of course you can’t just miss all of your long runs if something more fun

comes up so you need to make time for it. In terms of shorter runs and gym session I was

more flexible since I tried to come up with a workaround if needed. In the end you just feel

good about the distance you covered during a training week and feel confident that you

progress. If this means you need to tweak some training session then do it.

Dos and Don'ts

Do keep your friends and family involved in your preparation.

Do spend time with them even if the things you do are completely unrelated to your

upcoming challenge (especially the conversation topics- don’t become a running bore!).

Don’t compromise on everything. Long runs need a long time and have to be

scheduled in.

Don’t underestimate the benefits of your relationships for your motivation. Strong

support will probably make you finish and the encouragement you receive from other

people will make it enjoyable.

Pre-Race Day(s)

In General

Tapering off, checking your equipment and building-up your calorie storage is the main task 5-6

days before the challenge. Stay active by having a few shorter runs (3-5k or a couple of gym

sessions). Give your legs some rest and therefore no hard training sessions anymore. Make a

list of the equipment you want to use during the ultramarathon on the road and equipment

needed later (i.e. mid-point, after finishing) and pack it in a way so that it is easily accessible.

Building up your calories reserves (mainly done by not exercising that much in this week) and

ensuring good nutrition and rest is also essential to feel prepared.

Personal Experience

I do my last long run the Sunday before the challenge which gives me five days of rest and

recovery. I probably do 20-25k and two gym sessions in this week. Definitely no hard training

sessions/ exhausting leg workouts anymore. The shirts, shoes and shorts I use in this week are

also my outfit for the ultramarathon. Using clothes that are not dirty but have been worn a

few days before can minimize the risk of skin irritation on race day, compared to wearing fresh

kit. Packing is done the day before and takes into account the weather forecast. Everything is

packed so that I could basically just start running this includes all the cables and chargers I need

as well as batteries and my head torch.

Dos and Don'ts

Do rest but stay active.

Do pack your running equipment based on the weather forecast and a list prepared in

advance.

Do have replacements for essentials with you (i.e. socks, shoelaces, batteries).

Do build up your calorie storage by having your favourite food and treat yourself with

some goodies.

Don’t catch up on training sessions you missed.

Don’t pack/ organise your equipment too late since it will stress you out and it is

likely that you will forget some essentials.

Don’t pack too much. Stick to your experience from your training runs.

Race Day

In General

The day has come and all the training and preparation will now come into play. Arrive at the

start well in advance so that you have time to drop off your bag and sort out other

organisational things (i.e. filling up your drinking bottles, checking your shoes etc.). Enjoy the

community and have a chat with others but respect people who are already in the “zone”.

Start easy and find your pace. Keep going at the same pace as long as you have the feeling that

you could run all the way. Basically you are trying to establish your “effortless pace”, a pace

you can continue for ever. This pace prevents you from being too quick in the beginning and

paying the price for that in the second half where muscle issues and fatigue will cause enough

difficulties. It is easier to deal with those things when you are not exhausted from going to

hard in the beginning. Instead of stopping or sitting down – slow down or walk. Change your

cadence (steps per minute) to use other muscles of your legs and try to vary your stride length

and how your foot lands on the surface (heal, forefoot) for some time. There is even a running

style called the “Ultramarathon Shuffle” where you lean your body forwards (to release stress

from you lower back and shoulders) and run by almost gliding over the surface instead of lifting

your knees and feet. When your muscles are already soar taking a longer break can make

things worse (i.e. cramps). It is better to recover actively by reducing the intensity instead of

stopping. At the rest stops refill your bottles and hydrate. If you need calories think about how

to get them (liquids or energy bars). How much time you spend at a rest stop depends on you

but keep going before your muscles (especially towards the end) get stiff.

Personal Experience

I establish within the first 45-60 minutes my pace and adjust my equipment if needed (i.e.

shoelaces). I don’t use a running app or watch since I am trying to listen to my breathing. At

the rest stops I only refill my bottles and probably have a small snack (i.e. energy bar). In case I

need a rest I try to do this on the road by slowing down or walking. I try to get through the

first half of the challenge without spending too much time at the rest stops and use the second

half for longer stops (i.e. 5 minutes). It is very helpful to have a small sheet of paper which tells

you the distance and gradient of the next segment.

Dos and Don'ts

Do consider this a challenge and not a race.

Do stay positive and keep moving. A short stop can be alright but only if you have the

motivation to start running in a few moments again. Otherwise it is a slippery slope

and you could end up enjoying sitting down so much that you don’t want to move

anymore.

Do stay hydrated and refill your bottles.

Do (most importantly) take care of your feet (i.e. changing socks, dealing with

blisters).

Don’t eat too much (especially gels) so that your stomach turns bad.

Don’t drink too much as this can flush out all of your body’s minerals. Consider

isotonic drinks instead of pure water.

Post-Race Day(s)

In General

Well done. You did it! Like in the week before the challenge give your body some rest. Have a

massage and a hot bath. Reduce walking for one or two days. Later in the week you can go for

a walk/ jog which you may wish to follow with a short massage/ rub or bath.

Personal Experience

After finishing I try to have a bath as soon as possible followed by lots of sitting down on the

couch (softer and more pillows than a chair). I am probably good to go after a few hours and

will then walk slowly without being too active. Since my muscles are still sore it is difficult to

keep my balance. It helps to wear some comfortable shoes which are not too flat (therefore

no flip flops) but are lightweight (i.e. trainers with a wide shoebox).

Dos and Don'ts

Do enjoy the moment. There’s nothing worse than finishing and not being able to

enjoy it

Do get some rest and relaxation.

Do have dry clothes at the finishing line waiting for you.

Don’t train during the next week.

Don’t necessarily assume everything is just sore muscles. Check your body for injuries

if you don’t feel better after a few days.

Next Event(s) Preparation

In General

If you prepare for another challenge it depends a little bit how far in the future this challenge

is. If it is 4-5 weeks away you need to do some proper recovery, training and tapering within a

short time. But no matter what, the cycle should always follow these steps: Training, Peaking,

Tapering, Challenge and Recovering.

Personal Experience

I followed this cycle exactly. When I had more time in between challenges I stretched

everything over a longer period. If your next challenge is far away (more than 2 months) it

might be reasonable to approach the second one like the first one since you probably need to

build a foundation before you can start going for longer runs again.

Dos and Don'ts

Do plan your next challenge so that it makes sense in terms of training. Sticking to a

training schedule again might be different in summer/ winter compared to the previous

one.

Do consider each challenge as a standalone event. Experience might make training

easier and more efficient but won’t push you over the finishing line on its own.

Do stay active even if your challenge is more than two months away. It makes it easier

to start training again on a higher level if you maintain a foundation of fitness

Don’t overtrain by keeping your running at peak level constantly. It doesn’t make

sense to maintain peak level if your next challenge is a few months away.

Documents

Ultramarathon Advice – 100K Runners · I signed up for the Isle of Wight Challenge (my first ultramarathon ever) in January and started my training eight weeks before hitting the