Published on July 19th, 2015 | by Mark0
100 Mile Training Plan
Read on to find out how to train for a 100 mile training plan. A 100 mile race seems like a daunting task…and really, it is. The average Joe isn’t going to try this type of foot race. After all, this is like the Cannonball Run for runners. Only the Ironmen of the running world would probably ever consider doing this 100 mile business.
You have decided to go ahead and put yourself in the ring, so to speak, and give the 100 mile run a shot. But before you do, there are some things that you need to keep in mind. They will really help you out during your training.
These things are:
- Work your way up
- Train on the types of terrain you will be running on
- Don’t immediately wear zero-drop shoes when training. Work into them
- Don’t run more than 50 miles in a week
- It’s all in your mind
So, let’s break these points down and lay out the plan for you.
Work your way up
If you want to build a skyscraper, you don’t just put a bunch of metal together and hope for the best. You have to have a good, deep foundation. Your deep foundation is having a lot of smaller runs under your belt.
So, you might start out with a few 5k races. After this, you may run a few 10k races, then a few half marathons, then a few Marathons, then a few 50k races, then finish off with a few 50 mile races.
The reason you will be doing this is because each one requires a certain mindset to function in the race and cross the finish line. Every run of increased distance allows you to expand your mindset for the run that much more. If you ran a 5k, it’s not a far stretch to run a half marathon. And then the cycle continues as you build run distance.
Train on the types of terrain you will be running on
You should always train on the types of terrain that you are going to be running on. You should also do your best to train in the type of environment you will be running in as well.
In other words, if the route is going to take you over the road, then you should train on the roads. If you will be running on trails, then run on trails. If you will be running in flatlands and you live in the hills, then I guess you will have to find a running track somewhere. I even read a suggestion that if you will be running in the hills and you live in flatlands, then drag a tire.
The reason is obvious. You want to run in the same conditions that you will be running the race in. Your body will then be adjusted to the route. Your body will know what to expect and will not be “confused”.
You will also know how to manage the demands of the route. You will know how to pace yourself in the various conditions that you will be facing.
Don’t immediately wear zero-drop shoes when training. Work into them.
One of the biggest fads going right now is the idea that you should be running barefoot, or at least with minimalist footwear, also known as zero-drop footwear. The problem with this idea is that you are adding even more miles to your runs that your feet are not used to. Especially with minimal contact to the ground.
After a few days, your feet and legs will start to get really sore. In fact, you may even wake up in the middle of the night with the pain and tension of the muscles in your legs.
When getting started training for the 100 mile run, you will want to buy regular old running shoes. These shoes will have the technology in them, through space age polymers and various paddings, to protect your feet and legs from this soreness. Once your lower body has adjusted to running these distances, you can start moving into running in zero-drop shoes.
Don’t run more than 50 miles in a week.
You do not want to run more than 50 miles in a week. If you do then you risk running injuries. Just stay to 50 miles per week, and put most of that run time on the weekends, and you should be fine.
And we are talking about run times, here is what you might consider for your training schedule. Consider doing 21 miles over Tuesday, Wednesday, and Thursday while taking off Monday and Friday. Run your other 29 miles on Saturday and Sunday as you see fit.
This schedule gives you a couple days off every week and allows you to clock in the fifty miles every week. And this schedule is ideal for preventing injuries as well.
It’s all in your mind
This point goes back to point number one. This is all in your mind. You want to run the races in the increments stated in point number one so that you can build success. The success built in the lower distances can be springboards to a success mindset in the higher distances.
It’s a lot easier to tell yourself that you can run a 50 mile race after completing a few 50k races. In the same fashion, after you complete a few 50 mile races, you mind can see that it is too easy to finish a 100 mile race. After all, you’re are already running 50 miles every week. Why can you not finish a 100 mile race?
It is the mindset that you ultimately need in order to finish the 100 mile race. If you just jump into the 100 mile race without even running a 5k race, then you may be setting yourself up for failure. But if you run the series of distances up to 100 miles, then it should be a lot easier to attain the mindset of success.
A 100 mile training plan may seem like a daunting task. But it’s just like the old saying…”How do you eat an elephant? One bite at a time.” Just follow the training above and you will have no problems running your first 100 mile race.