Do you dream of conquering your first 100 km ultra-trail? This legendary distance requires meticulous preparation, both physically and mentally. Find out how to structure your training to meet this extraordinary challenge and enjoy an unforgettable experience on the trails. 🏃♂️
Contents
100km training programme over 16 weeks (to be adapted to your schedule)
Here's your 16-week training programme to prepare you for this exceptional adventure. This progressive plan is designed to get you to D-Day in optimum shape, avoiding overtraining and injury.
Phase 1: Building the base (Weeks 1-4)
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Weekly volume |
|---|---|---|---|---|---|---|---|---|
| 1 | Rest | 8 km easy pace | 10 km with hills | Rest | 8 km easy pace | 12 km moderate pace | 20 km long outing | 58 km |
| 2 | Rest | 10 km easy pace | 12 km with hills | Rest | 10 km easy pace | 15 km moderate pace | 25 km long outing | 72 km |
| 3 | Rest | 10 km easy pace | 12 km split (6×3 min) | Rest | 10 km easy pace | 15 km technical | 30 km long outing | 77 km |
| 4 | Rest | 8 km recovery | 10 km easy pace | Rest | 8 km recovery | 10 km technical | 15 km moderate pace | 51 km (recovery) |
Phase 2: Development (Weeks 5-8)
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Weekly volume |
|---|---|---|---|---|---|---|---|---|
| 5 | Rest | 10 km easy pace | 15 km with hills | Rest | 10 km easy pace | 20 km moderate pace | 35 km long outing | 90 km |
| 6 | Rest | 12 km easy pace | 15 km split (8×3 min) | Rest | 12 km easy pace | 20 km technical | 40 km long outing | 99 km |
| 7 | Rest | 12 km easy pace | 15 km with gradient | Rest | 12 km easy pace | 25 km technical | 45 km long outing | 109 km |
| 8 | Rest | 10 km recovery | 12 km easy pace | Rest | 10 km recovery | 15 km technical | 20 km moderate pace | 67 km (recovery) |
Phase 3: Specific (Weeks 9-12)
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Weekly volume |
|---|---|---|---|---|---|---|---|---|
| 9 | Rest | 12 km easy pace | 15 km split (10×3 min) | Rest | 12 km easy pace | 25 km technical | 50 km long outing | 114 km |
| 10 | Rest | 12 km easy pace | 18 km with gradient | Rest | 12 km easy pace | 30 km technical | 60 km long outing | 132 km |
| 11 | Rest | 15 km easy pace | 20 km with gradient | Rest | 15 km easy pace | 25 km technical | 70 km long outing | 145 km |
| 12 | Rest | 10 km recovery | 15 km easy pace | Rest | 10 km recovery | 20 km technical | 30 km moderate pace | 85 km (recovery) |
Phase 4: Sharpening (Weeks 13-16)
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | Weekly volume |
|---|---|---|---|---|---|---|---|---|
| 13 | Rest | 15 km easy pace | 20 km split (8×3 min) | Rest | 15 km easy pace | 20 km technical | 40 km long outing | 110 km |
| 14 | Rest | 12 km easy pace | 15 km with gradient | Rest | 12 km easy pace | 15 km technical | 30 km moderate pace | 84 km |
| 15 | Rest | 10 km easy pace | 12 km easy pace | Rest | 8 km easy pace | 10 km technical | 20 km moderate pace | 60 km |
| 16 | Rest | 8 km easy pace | 6 km easy pace | Rest | 5 km very light | Rest | 100 KM RACE | 19 km + race |
Caption:
- Easy going : conversation possible, 70-75% FCM
- Moderate pace Difficult conversation, 75-80% FCM
- Split alternating intense effort with recovery
- Technical : routes with gradients and/or technical terrain
- Long exit easy pace, get used to staying on your legs for a long time
Important notes:
- Adapt this programme to your level and experience
- Respect the recovery weeks
- Stay hydrated and fuelled during long outings
- Include strength training 2 times a week (not included in this table)
The basics of training for a 100 km race
Preparing for a 100 km ultra-trail race means embarking on an adventure that will transform your body and your mind. The first golden rule is progressiveness. Increase your training volume gradually to allow your body to adapt.
Long outings: the cornerstone of your preparation
Long rides are the most important part of your preparation. They get your body used to staying in motion for long hours and prepare your mind for prolonged effort.
Start with outings of 20-25 km and gradually build up to 60-70 km around two months before the race. Don't try to run 100 km in training, as this could exhaust you unnecessarily before the big day.
Altitude training
The gradient can be your best ally or your worst enemy over 100 km. Include 1 or 2 specific sessions per week with a significant gradient, whether uphill or downhill.
The uphills strengthen your legs and cardiovascular system, while the downhills prepare your quadriceps for repeated impact. On an ultra, it's often the downhills that do the most damage to your muscles!
Nutrition and hydration: the key to success
Nutrition is the "fourth sport" of ultra-trail running, after the race, the climb and the descent. Over a 100 km run, you will burn between 7000 and 10000 calories. It's impossible to replace them all during the effort!
Practise eating and drinking during your long outings. Test different products to find the ones that suit you best. Your stomach needs to get used to digesting during exercise.
I learned this lesson the hard way during my first 100 km, when I neglected my nutrition after 60 km. The feeling of an energy 'wall' is comparable to driving a car with a desperately flashing petrol gauge!
Recommended nutritional strategy
- Before the race : Slightly increase your carbohydrate intake over the previous 3 days
- During the race Aim for 200-300 calories per hour
- Hydration 500-700 ml per hour depending on temperature
Alternate between solid and liquid foods. Energy gels are practical but can become unpalatable over time. Look for alternatives such as bars, fruit purées, dried fruit or even savoury foods.
Essential equipment for your 100 km
The choice of shoes is crucial for an ultra-trail. Choose models that you have tested over long distances and that offer a good compromise between cushioning and grip. Don't be afraid to go one size bigger than your usual size to avoid swelling of the feet.
Your trail bag must fit perfectly to avoid chafing. Test it loaded during your training sessions to make sure it's comfortable over time. 🎒
The essentials you need to have with you
- Water reserve (minimum 1.5L)
- Food reserve for at least 12 hours of exercise
- Survival blanket and whistle
- Clothing adapted to the weather conditions (see our selection of best trail jackets)
- Telephone and external battery
- Basic first aid kit
Mental preparation: your secret weapon
Over 100 km, your mind will be put to the test. Difficult moments are inevitable, but you can prepare for them. Break up the race into smaller sections and concentrate solely on the current stage.
Positive visualisation is a powerful technique. Imagine yourself crossing the finishing line, feeling the satisfaction and pride that will overwhelm you. These mental images can help you in moments of doubt.
"When the legs don't want to go any further, the head has to take over". - Dawa Sherpa
During my first 100 km in the Vercors, I went through a terrible period of doubt at around kilometre 75, but it was looking back on my most difficult training sessions that gave me the strength to keep going!
Recovery and injury prevention
Recovery is not a luxury but a necessity. Scrupulously respect the rest days indicated in the programme. They are just as important as the training days, because it is during these periods that your body strengthens.
Incorporate a stretching routine after each session and do regular muscle-strengthening exercises, particularly for the core and legs. A strong core will help you maintain good posture when fatigue sets in.
Strategies for D-Day
Start slowly, very slowly even. The first few hours should be at a conversational pace. The real challenge usually begins after 60-70 km.
Manage your pit stops efficiently. Prepare a checklist of what you need to do at each point (eat, drink, change clothes, etc.) so that you don't forget anything when you're tired.
And above all, don't forget to enjoy the experience! A 100 km is an extraordinary journey that will take you through magnificent landscapes and reveal unsuspected inner resources.
By following this training plan and these tips, you'll be doing everything you can to turn your 100 km dream into a fulfilling reality. The road will be long, sometimes difficult, but infinitely rewarding.