How I Train For A 100K Ultramarathon – Summary - The Running Channel

Aug 13, 2025

Intro

This is a quick summary of How I Train For A 100K Ultramarathon from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Follow a 16‑week, 100 km training plan (week 8 of 16) that mixes hill sessions, intervals, long runs, easy runs, and tempo runs – the same mix you’d see in a marathon plan but with extra hill work for mountain ultras.
Navigation practice is essential: use a Garmin GPS, paper map and compass, and keep an eye on your watch to avoid route errors.
Strength & conditioning: two gym sessions per week (focus on quads, hamstrings, glutes) plus regular teaching classes for extra volume.
Hill power training: short, punchy climbs (e.g., 750 m ascent) to develop strength and speed on steep terrain.
Downhill running tip: look where you’re going and plan at least two steps ahead; keep eyes on the trail.
Fuel & pacing: for short sections (≈10 km) focus on time‑on‑feet, not distance; bring snacks and a breakfast item for longer effort.
Recce planning: always know how you’ll get back after a point‑to‑point reconnaissance to add extra kilometers.

Workout Example (based on the video’s training approach)

Monday – Easy Run: 8‑10 km at conversational pace. Tuesday – Hill Interval Session: 6 × 2‑minute uphill repeats at 90% effort, jog back down; total hill time ~20 min. Wednesday – Rest or cross‑train (light bike or swim). Thursday – Tempo Run: 12 km total, 8 km at tempo pace (≈10‑15 seconds slower than 10‑km race pace). Friday – Strength Gym: 2 sessions (squat, lunges, core) focusing on legs and core stability. Saturday – Long Hill Run: 20‑30 km on rolling hills at 60‑70% max heart rate, focus on steady effort and navigation. Sunday – Recovery/Hike: 1‑2 h easy hike to reinforce foot‑to‑ground feel.

Closing Note

Give this mixed‑modal ultra plan a try, tweak the paces and distances in the Pacing app to match your own fitness, and enjoy the hills! Good luck, and see you on the trail. 🚀