100 Mile Training Schedule

Date: Wed, 8 Feb 1995 19:28:45 -0700 (MST)
From: STEVEN GREG SIGUAW 
To: ultra@DARTCMS1.DARTMOUTH.EDU
Subject: 100 Mile Training

100 Mile Training Schedule

Several runners have asked me for a training schedule to run a 100 mile
race this summer (usually Leadville).  My typical training for a 100 mile
race begins in October and ends the following August (to peak for the
Leadville Trail 100).  Since WS is in June and Vermont is in July, all
you have to do is shift the schedule to meet the these race dates.  Here
is the schedule I have used successfully both at Leadville and Vermont.
It is based primarily on the work by the legendary coach, Arthur Lydiard
(Running the Lydiard Way) as well as a lot of personal experience
training for these races:

October - April (Build Base Mileage)

1. Run 70-75 miles/week (2 workouts/day during the week)
2. 25% of weekly mileage at 10K or 5K pace
3. Longest run (one day on the weekend) is 22 miles
4. Every 3-4 weeks, run 25-50 miles for your long run instead of 22 miles
5. Weight training 2-3 times/week


May (Transition to very long training runs)

1. Increase mileage to 80-85 miles/week (2 workouts/day during the week)
2. Begin Track workouts of 800 meters and 400 meters with 400 meter
recovery; run at 80-90% effort
3. 33% of base mileage at 10K or 5K pace
4. Longest run (one day on the weekend) is still 22 miles
5. Every 3-4 weeks, run 25-50 miles for your long run instead of 22 miles
6. Weight training 2-3 times/week
7. No races of 50 miles or greater from now until 100 mile race day


June-July (Intense training)

1. Increase mileage to 100-125 miles/week (2-3 workouts/day during the week)
2. Continue Track workouts of 800 meters and 400 meters with 400 meter
recovery; run at 100-110% effort
3. Longest run (one day on the weekend) is between 35-45 miles (6 to 10
hours on trails-ideally on the actual race course)
4. Weight training 2-3 times/week


August (Taper! and SHOW-TIME!!)

1. Decrease mileage to 70-80 miles first week
2. Decrease mileage to 50 miles second week
3. Third week is light jogging for 3 days then rest 2 days then RACE!!


CAUTIONS

1. Practically all of this training occurs above 8,000 feet altitude so
you may have to adjust the mileage upward if you train at sea level.

2. The long runs during June and July prepare you for both the physical
demands of a 100 mile race as well as the mental stress of being out on
the trail and running all day long.

3. Racing (any distance) will help you build strength during the base
mileage phase; however, see below:

4. I have found that when I race 50 miles or more in May or June I am
still fatigued at the 100 mile race; therefore I recommend no races of 50
miles or greater for the 3 months before the big race.

Above all, please remember what George Sheehan said, we are all an
"experiment of one."  No training schedule will be a panacea for every
ultra runner.

Steve Siguaw (Pine, CO)
sgsiguaw@ouray.denver.colorado.edu