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40+ whole foods 100 miles finding the right schedule
•1:30:25

40+ whole foods 100 miles finding the right schedule

0:00 / 1:30:25

The Story

🏃 BUILDING A 100-MILE TRAINING PLAN

Training for 100 miles isn't about finding one perfect schedule. The right plan depends on the runner—your experience, fitness, pace, goal finish time, age, injury history, recovery ability, available training time, terrain, work, family and life outside of running.

In this episode, we break down the fundamentals that should go into a well-designed 100-mile training plan and how to build a schedule that fits YOU.

We discuss:

• Consistent weekly running
• Easy aerobic mileage
• Long runs and how long is too long
• Back-to-back runs
• Strength training
• VO₂ max and quality workouts
• Hills and downhill training
• Walking as a race strategy
• Race-specific terrain and nighttime training
• Fueling and hydration practice
• Recovery and cutback weeks
• Sleep and managing fatigue
• The final taper
• Testing shoes, socks, clothing and other race equipment
• Balancing training with work and family

One of the biggest questions is: HOW MUCH IS ENOUGH?

A faster, highly trained runner targeting a 12–16 hour 100-miler may be able to handle substantially more mileage than a slower recreational runner whose goal is 24–30 hours. But mileage doesn't tell the entire story. A slower runner may spend far more hours on their feet completing the same weekly mileage, creating a very different training load.

There is no universal rule that says every 100-mile runner needs to peak at 70, 80 or 100 miles per week.

The goal is to develop enough endurance, strength, durability and race-specific experience to handle YOUR race while still recovering from the training and staying healthy.

We also discuss why strength training belongs in an ultra plan, why VO₂ max work can still have a place in 100-mile preparation, how long runs and back-to-backs can build durability, and why fueling should be practiced during training rather than discovered during the race.

Recovery is training, too. Sometimes the smartest decision is to adjust a workout, take an easier day or rest so you can continue training consistently.

MY 26-WEEK 100-MILE TRAINING PLAN

I've included my own 26-week 100-mile training schedule as an example. My plan uses a 55-mile peak, strength training, stairs/VO₂ work, long weekend running, recovery periods and a three-week taper.

This is NOT presented as the perfect plan for everyone. It's an example of how the different pieces can fit together.

Take the principles—not somebody else's mileage numbers.

📥 DOWNLOAD MY 26-WEEK 100-MILE TRAINING PLAN

Download the 26-Week 100-Mile Training Plan

CONNECT WITH JOSH

🏃 Coaching: Josh Sain — Team RunRun Coaching

📸 Instagram: Running Miles with Heart Disease CHD on Instagram

📘 Facebook: Running Miles with Heart Disease CHD on Facebook

🎙️ Podcast: Running Miles with Heart Disease CHD

📧 Email: [email protected]

Thanks for listening to Running Miles with Heart Disease CHD!

Keep moving forward—one step, one mile and one healthy training day at a time.