Mileage Training Targets for Ultra Distance Events
A runner I am working with is preparing for an ultra event at the end of this year, and we got talking about the mileage and training requirements to prepare the body for the demands of a long day out on your feet.
Below are some mileage targets I recommend runners and cyclists shoot for in preparation for an ultra distance running or cycling events. By ultra distance event I’m referring to anything from a 50k run and 100k cycling event and beyond. I honestly don’t remember where I came across this, and some of it is just my own opinion, but I think it’s a good starting place for most people.
Running Race/Event:
Comfortably run the distance of your event over the course of a week in the 2-3 weeks preceding the event (before your taper). 50 mile race = 50 miles run over the course of the week.
Build up to a long run that is 40-60% of that event. 50 mile race = 20-30 mile long run over event-specific terrain.
Cycling Race/Event:
Comfortably ride 1.5 - 2 x the distance of your event over the course of a week in the 2-3 weeks preceding the event (before the taper). 100 mile bike event or race = 150+ miles over the course of a week.
Build up to a long ride that is 60-80% of that event. 100 mile race or event = 60-80 mile long ride over event-specific terrain.
As you can see, you don’t have to actually run/ride the full distance of your event in training in a single session. But you at least want to get in the ballpark of it. Back to back moderate to long rides or runs are also another way to go about it for those who are crunched for time, or even double workout days.
Depending on the event you could also do the same thing with hours (how long you think your event will take) and elevation gain/loss of your event as well. The best approach would probably be some triangulation of all three and shooting for certain ranges of those in the lead up to your event.
Note that these guidelines are for people who want to either compete in or comfortably complete events of this duration. You can of course get by without hitting these numbers, especially if you don’t care how long it takes or if you have years and decades of training to fall back on. But it will probably be a slog, and not the best experience.
In my opinion, if you are having trouble hitting the weekly or long run mileage targets above in your training (either because of time constraints or injuries) then I think you should consider choosing a shorter distance, or at the very least adjusting or expectations for that event. Even if you manage to complete it, you might be worse off afterwards for pushing through it (weeks of subpar training after because of injury or physical/emotional exhaustion). Likewise, if you have hopes of winning that upcoming 100 mile bike race, but you haven’t been able to do a ride longer than 40 miles in the last 3 months, then you are probably going to be disappointed.
Admittedly I have little experience actually participating in events of this distance myself, but I don’t think I’m too off base here. I would love for any other coaches and ultra endurance athletes out there to share their thoughts and experiences with this as well!