As a 47 year old who's used to 4 to 5 hours running a week, I'm jealous that you can confidently aim to carry out this plan you have. I think the fact that you are keeping the easy runs under MAF rate is important. The lifestyle changes will be tough at first I imagine but hopefully easier once the habit is formed. I'd be doing the stereotypical Listen to your body! along the way, making sure you back off if serious niggles appear. If you manage to follow the plan, I reckon you'll kick ass in the big race 👍🏻🏃♂️
Thanks Mark. It has taken me quite a few years of consistent volume to build up to this mileage. I used to find 30/40k quite challenging. Now I find the higher intensity training impacts my body physically much more than the easy running so that's what I'm most nervous about in terms of the training. MAF has definitely been a game changer for my easy runs and I'm seeing my pace at MAF improve quite dramatically now. Totally agree on listening to the body. That's going to be key for the next few months and making sure I don't push too hard.
I hope to build up to attempt a race like a 100 miler in the next few years. The biggest constraint for me is time. Fitting something like 12 hours of training into a week when you work full time and have a family is very difficult.
Sounds like a really solid plan James! It will be interesting to see how you get on using time over distance. Best of luck with the training mate. I will keep an eye out for you at the NDW. 😎🤘
Thanks Ben! The switch to time has been a big change but something I'm quite enjoying. Really helping with managing the intensity and effort of training. See you at the NDW! Really looking forward to the race. Haven't spent much time on the north downs so will be nice to see the trail.
Wait, that would be your first 100 mile ultra marathon and you plan to run it under 20 hours? That's some big plans, I'm rooting for you! I'm a total noob when it comes to everything above 42,2 km but I would like to run 100 miles in August 2025 (since it's in my hometown and I don't like to travel), I can't imagine yet following such an intense plan, I have to work on my imagination :D
Interesting plan! I hope it works well and that you manage the 20h goal for the 100 miler! The only thing you didn't mention was if you're incorporating some sort of meso cycles in your blocks or not? I'm thinking partly of the common "3 weeks build 1 week recovery" thing to allow maximum adaptation. But also to target different goals for each meso cycle - like maybe aerobic base building at the start, vo2 max during the middle, and race pace intensity towards the end?
Thanks Kristoffer. In terms of recovery, I'll definitely look to take a week easy every now and then. Probably reduce the intensity of the sessions and the running volume where needed. Rather than plan these in advance, I'll gauge where my body is and pick the weeks based on feel. In terms of different cycles, as the CW50 didn't happen, I don't feel like I need a base building phase because I didn't need to recover and rest. I'm going to try and have a consistent long training block where I'm trying to push my fitness level up. After the Goodwood marathon, I'll bring back the cycles and go for something like base, speed, then endurance to get ready for the 100 miler. For next next 4/5 months, I will incorporate different speed efforts, such as race pace long runs, faster track sessions and threshold sessions but the main focus will be on improving my efficiency.
I'm only just catching up on your videos James, so very nice to see you again and BRAVO on your new PBs!!! You've obviously put a lot of thought into this and it's awesome and massive too... bravo for the courage to take it on and give it a good go!!! You'll certainly need to focus on being really really well fuelled for all of that and sleeping and resting incredibly well too!! You are so right about your easy runs... I was shocked to learn not long ago that the Kenyan marathoners do their easy runs at 9 or even 10min pace!!! 🤯 I heard Brodie Sharpe (Run Smarter channel) explain it that you should finish an easy run feeling so fresh that you feel you could easily go out and do it again!! Well, I realised that I'd been being way too hard on myself!! ENJOY James!!! 🙋🏻♀
Thanks Bev! Definitely, fuelling and recovery are going to be key. I took me a long time to realise how slow easy runs should be. Critical when doing hard speed sessions like the elites do! I'm now religious at using MAF to cap my easy runs and when I need to, I do recovery runs at 15/20 bpm below my MAF heart rate. Yesterday both of my runs were recovery runs because my energy levels were low. Makes a huge difference. Hope your training is going well!
I did it in 2021. Practice downhill running, people think the climbing will slow you down, however if you cant descend you're unlikely to finish, especially the descent into eastbourne.
@@jamesday1 No problem. Youve done the 50 so imagine that with 50 miles in the legs. I thought the uphills would be the problem but after doing it the downhills will slow you alot more in the latter stages especially if the quads go.
I admire your ambition but I’d consider adding more rest to your program. Doubles every day with no rest days will take their toll. Stress + rest = growth. Also, I’d reconsider a 50 mile run only 3 weeks prior. Training for your first 100 mile is exciting! Enjoy and have fun.
Thanks Sarah. Yeah, I'll definitely include some down weeks to recover. I'll probably build these in based on feel and will reduce the intensity of sessions as well as volume. If my energy levels are low or my body is feeling tired, then I'll take a recovery week. I do agree that the 50 miler is close so my focus will be on treating it as a training run and so I will be running it significantly less than 50 miler race pace. It'll be more of a 50 mile long run and then my taper will begin for the 100. I'll definitely need to manage the 50 very carefully.
Ahh I'm not sure where it came from unfortunately! I got it as a present in a work secret santa! I do know who it came from so I'll ask her at work if she bought it online somewhere 🙂
Beware of overtraining, it's still a long block of training, for me a 50 mile race is too close to a 100 mile race. To attack 100 miles you need to be well rested and hungry to run. I like the channel and the content you create, all us amateurs can see each other there, we all share the same path. As David Goggins would say "Stay hard" 🤘
Agreed, overtraining is definitely a risk! I'm hoping the strength and conditioning will help me build a stronger body and therefore reduce the risk of any injuries. Interesting thoughts on the 50 miler. I'm planning on treating it as a final long run and will be running it significantly slower than 50 miler race pace. I've found in the past that doing this means the race is far less stressful on the body. After the NDW50 my focus will be entirely on tapering for the 100. Glad you're enjoying the videos! Goggins is always good for some motivation. Maybe I'll re-read his book before the 100 miler.
As a 47 year old who's used to 4 to 5 hours running a week, I'm jealous that you can confidently aim to carry out this plan you have.
I think the fact that you are keeping the easy runs under MAF rate is important. The lifestyle changes will be tough at first I imagine but hopefully easier once the habit is formed.
I'd be doing the stereotypical Listen to your body! along the way, making sure you back off if serious niggles appear. If you manage to follow the plan, I reckon you'll kick ass in the big race 👍🏻🏃♂️
Thanks Mark. It has taken me quite a few years of consistent volume to build up to this mileage. I used to find 30/40k quite challenging. Now I find the higher intensity training impacts my body physically much more than the easy running so that's what I'm most nervous about in terms of the training. MAF has definitely been a game changer for my easy runs and I'm seeing my pace at MAF improve quite dramatically now.
Totally agree on listening to the body. That's going to be key for the next few months and making sure I don't push too hard.
Good way to visualize your training.
Thanks Dan!
I hope to build up to attempt a race like a 100 miler in the next few years. The biggest constraint for me is time. Fitting something like 12 hours of training into a week when you work full time and have a family is very difficult.
Sounds like a really solid plan James! It will be interesting to see how you get on using time over distance. Best of luck with the training mate. I will keep an eye out for you at the NDW. 😎🤘
Thanks Ben! The switch to time has been a big change but something I'm quite enjoying. Really helping with managing the intensity and effort of training. See you at the NDW! Really looking forward to the race. Haven't spent much time on the north downs so will be nice to see the trail.
Wait, that would be your first 100 mile ultra marathon and you plan to run it under 20 hours? That's some big plans, I'm rooting for you!
I'm a total noob when it comes to everything above 42,2 km but I would like to run 100 miles in August 2025 (since it's in my hometown and I don't like to travel), I can't imagine yet following such an intense plan, I have to work on my imagination :D
Interesting plan! I hope it works well and that you manage the 20h goal for the 100 miler! The only thing you didn't mention was if you're incorporating some sort of meso cycles in your blocks or not? I'm thinking partly of the common "3 weeks build 1 week recovery" thing to allow maximum adaptation. But also to target different goals for each meso cycle - like maybe aerobic base building at the start, vo2 max during the middle, and race pace intensity towards the end?
Thanks Kristoffer. In terms of recovery, I'll definitely look to take a week easy every now and then. Probably reduce the intensity of the sessions and the running volume where needed. Rather than plan these in advance, I'll gauge where my body is and pick the weeks based on feel. In terms of different cycles, as the CW50 didn't happen, I don't feel like I need a base building phase because I didn't need to recover and rest. I'm going to try and have a consistent long training block where I'm trying to push my fitness level up. After the Goodwood marathon, I'll bring back the cycles and go for something like base, speed, then endurance to get ready for the 100 miler. For next next 4/5 months, I will incorporate different speed efforts, such as race pace long runs, faster track sessions and threshold sessions but the main focus will be on improving my efficiency.
thanks for sharing thinking of trying a one of the 50k events next year, nice to see your journey.
Thanks for following along! Good luck with your 50k. It's a really enjoyable distance to run!
Best of luck with your first 100!
Thanks! Can't wait for the race!
I'm only just catching up on your videos James, so very nice to see you again and BRAVO on your new PBs!!! You've obviously put a lot of thought into this and it's awesome and massive too... bravo for the courage to take it on and give it a good go!!! You'll certainly need to focus on being really really well fuelled for all of that and sleeping and resting incredibly well too!! You are so right about your easy runs... I was shocked to learn not long ago that the Kenyan marathoners do their easy runs at 9 or even 10min pace!!! 🤯 I heard Brodie Sharpe (Run Smarter channel) explain it that you should finish an easy run feeling so fresh that you feel you could easily go out and do it again!! Well, I realised that I'd been being way too hard on myself!! ENJOY James!!! 🙋🏻♀
Thanks Bev! Definitely, fuelling and recovery are going to be key. I took me a long time to realise how slow easy runs should be. Critical when doing hard speed sessions like the elites do! I'm now religious at using MAF to cap my easy runs and when I need to, I do recovery runs at 15/20 bpm below my MAF heart rate. Yesterday both of my runs were recovery runs because my energy levels were low. Makes a huge difference. Hope your training is going well!
@@jamesday1 👏🏻
Got my first 100 miler NDW in 3 weeks. Unknown territory. Let’s see. Interesting video
Good luck with your race! I hope it goes well.
I did it in 2021. Practice downhill running, people think the climbing will slow you down, however if you cant descend you're unlikely to finish, especially the descent into eastbourne.
Thanks for the suggestion David! I'll have a look into downhill conditioning.
@@jamesday1 No problem. Youve done the 50 so imagine that with 50 miles in the legs.
I thought the uphills would be the problem but after doing it the downhills will slow you alot more in the latter stages especially if the quads go.
Yeah definitely. The downhills were bad enough at the end of the 50.
interesting and ambitious (multiple double days!)
Thanks Jacob! Yeah, it's going to be a big challenge. Hopefully it pays off!
I admire your ambition but I’d consider adding more rest to your program. Doubles every day with no rest days will take their toll. Stress + rest = growth. Also, I’d reconsider a 50 mile run only 3 weeks prior. Training for your first 100 mile is exciting! Enjoy and have fun.
Thanks Sarah. Yeah, I'll definitely include some down weeks to recover. I'll probably build these in based on feel and will reduce the intensity of sessions as well as volume. If my energy levels are low or my body is feeling tired, then I'll take a recovery week.
I do agree that the 50 miler is close so my focus will be on treating it as a training run and so I will be running it significantly less than 50 miler race pace. It'll be more of a 50 mile long run and then my taper will begin for the 100. I'll definitely need to manage the 50 very carefully.
Great advice.
Ooo where did you get that little chalkboard!?
Ahh I'm not sure where it came from unfortunately! I got it as a present in a work secret santa! I do know who it came from so I'll ask her at work if she bought it online somewhere 🙂
Beware of overtraining, it's still a long block of training, for me a 50 mile race is too close to a 100 mile race. To attack 100 miles you need to be well rested and hungry to run. I like the channel and the content you create, all us amateurs can see each other there, we all share the same path. As David Goggins would say "Stay hard" 🤘
Agreed, overtraining is definitely a risk! I'm hoping the strength and conditioning will help me build a stronger body and therefore reduce the risk of any injuries.
Interesting thoughts on the 50 miler. I'm planning on treating it as a final long run and will be running it significantly slower than 50 miler race pace. I've found in the past that doing this means the race is far less stressful on the body. After the NDW50 my focus will be entirely on tapering for the 100.
Glad you're enjoying the videos! Goggins is always good for some motivation. Maybe I'll re-read his book before the 100 miler.