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Note that this article is focused on training for the 100 mile distance. You should read [[Essential Ultrarunning Tips]] and the other ultra specific tips as well. === Training Plans for 100 Milers ===This is not intended to be a training plan, but rather tips to help you move from shorter ultramarathon distances to the 100 miler. Tips are not prescriptive in nature; they are ideas that you should consider and use your best judgment in how to use them. There are a small number of training plans available, such as http://www.umstead100.org/ (Please email me at info@fellrnr.com if you know of others available online.) === Individuality ===Each runner is different and will have different strengths and weaknesses. Not all of these tips will apply equally to all runners. For instance, someone able to finish the 100 miles in 16 hours may not have an issue with sleep deprivation. Each runner's experience may also change in different races; what works in one race may not in another. However, I believe most runners may benefit from most of these ideas. See [[Individuality and the Experiment of One]].=== Acknowledgements ===

Running high weekly mileage in itself will not help you. Running 5 miles, three times a day, seven days a week will just wear your body out, without really providing results. I highly recommend running only four days a week (see [[How Often To Run]])when training for any distance. Each of your runs should have a purpose, and the purpose should not be the simple addition of miles. You should understand [[Supercompensation and Why exercise does not make you fit|Supercompensation]]. Doing and why doing a 16 mile run and having the next day off is far better than running 8 miles a day. This is especially true for 100 mile races. Running high weekly mileage in itself will not help you prepare. Running 5 miles, three times a day, seven days a week will just wear your body out, without producing significant endurance. The weekly mileage you do may be considered high as a consequence of your long runs, but this should not a goal. I consider myself a 'low mileage, high quality' runner even though I do 90-100 miles per week.

This is core of your preparation, as it is for any endurance race. For most people, it is impractical to do very long training runs (> 50 miles), and the benefits are unclear (they may help, but so few people do these runs, there is not even much anecdotal evidence). This means that for a 100 mile race, training runs will be a much smaller percentage of the target distance. Consider the fact that doing a 60 mile training run for a 100 mile race is the same percentage as doing a 16 mile training run for a marathon. Instead, I think you should have three components to your most people use a combination of ‘ordinary’ long running; base, ultraruns with ‘ultra-long long’ and doubles‘doubles’. Different people use different approaches based on lifestyle, background, etc.

* '''BaseOrdinary.''' You should start This is continuing the long runs you built up while training for your 100 mile preparation with a base of doing a long run of at least 20 miles each weekshorter ultramarathons.* '''Ultra-long runs.''' You should aim to do This is an extra long runs of run that is performed periodically; for instance, 30-40+ miles mile runs every 2-3 weeksis a common suggestion. I have used these extra long runs as a not only to build endurance, but to practice for the race. I will practice things like run/walk patterns, what to eat, etc. Doing the ultra-long runs more frequently is better, ideally every week, but time constraints may make that impractical. A shorter ultra can work well as preparation for a 100. (If you have not completed several 50 mile racesshorter ultramarathons, I would advise against trying a 100.)* '''Doubles.''' Running two long runs close together helps create some of the training stress of a longer run. I would suggest For instance, I’ve done a 20 mile run followed by a 30 mile run the next day, or a 20 mile run in the morning followed by another 20 mile run in the evening. You can do three long runs close together, but be very careful that you don't push your body too far.

It seems that walking should be easy, but this is not the case in a 100 mile race. If you walk only 20% of the race, you still have to walk 20 miles. If you have not trained to walk, you are likely to have a problemthe walking part of the race may cause unexpected problems. Walking uses different muscles, and puts different stresses on the foot. With practice, you can improve your walking speed significantly. You do not need to learn to race walk, but being able to walk 20+ miles at 15-20 min/mile pace will help greatly.