Have you signed up for a 100 km trail run and are in search of an effective training plan? This distance is a remarkable challenge in the world of trail running, firmly in the ultra-trail category. For mountain trails, most runners take between 15 and 24 hours to complete the course, often spending a night in the great outdoors. In contrast, ‘flat’ trails typically see completion times ranging from 8 to 15 hours. Thus, adopting a comprehensive 100 km trail training plan is crucial for maintaining endurance over such a long distance.
Whether you’re participating in the CCC at UTMB Mont-Blanc, tackling the 90 km of Mont-Blanc, embarking on the Raid 100 km of L’Ultra Marin, enduring the Templiers’ Endurance Trail, or any other 100 km trail event, here are essential tips to prepare you for success.
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Understanding the terrain profile of your 100km trail run
In challenging terrains like the Alps or other mountainous trails, 100 km routes often feature significant elevation gains, typically ranging from 5,000 to 6,000 meters, and sometimes even more. The higher the elevation gain-to-distance ratio, the greater the need for muscle strength training. Expect a slower pace due to the demanding nature of these elevations, where muscle strength becomes a critical factor. When permitted, using trekking poles is highly advisable to assist in these rigorous conditions.
Conversely, on flatter or smoother trails, the primary challenge lies in the repetitive nature of movements and the continuous impact on the body. Preserving muscle strength is equally important here to prevent fatigue. Neglecting this can lead to a scenario where, despite the comparatively easier course, you might find yourself walking during the final stages of the trail.
Core elements of the 100 km trail running training plan
For a 100 km trail run, the key factors are endurance, running economy, and muscle strength.
Run-Hiking: a vital component for endurance
A critical aspect of your training plan should be run-hiking sessions lasting 4 hours or more. Run-hiking involves alternating between walking and running, aiming to maintain a moderate heart rate, ideally within zones 2 or 3. This method is not only effective for building endurance but also allows you to acclimatize to the varying intensities you’ll encounter during the race.
To maximize the benefits, try to simulate race conditions by choosing paths that mirror the terrain you’ll face on race day. This approach provides an excellent opportunity to test your race gear in real conditions. More importantly, it’s the perfect time to fine-tune your nutrition and hydration strategies. A general guideline is to aim for approximately 500 ml (or 50 cl) of water per hour of effort, but this can vary based on individual needs and environmental factors.
Working on resistance and muscle strength
To work on resistance and muscle strength, you can do short hill repeats, long hill repeats, as well as muscle strengthening exercises, including proprioception and specific exercises for trail running. Even more so than for shorter trails, cycling is an ally for working on endurance and strength while reducing impact.
Example of short hill repeats: 12×30 seconds with recovery jogging downhill.
Examples of long hill repeats: 4×8 minutes on hills.
To have a trail-specific muscle strengthening circuit, the RunMotion Coach app includes a complete and intuitive Strength and Conditioning Workouts module to perform at home.
Beyond uphill training, your 100 km trail running plan should also focus on downhill running. This prepares you to effectively handle negative elevations on race day. While races of these formats are rarely won on the downhill segments, unprepared runners can lose significant time or risk injuries in these sections, especially over 100 km distances. Therefore, it’s vital to ensure physical readiness for all aspects of the trail.
Your 100 km trail running training plan
For your 100 km trail running training plan, you need to consider these elements and work on these varied areas. The simplest way is to download RunMotion Coach, as our algorithms will create your personalized training plan and Strength and Conditioning workouts (S&C workouts) circuits in addition to your running training. You can also add up to 2 cycling sessions per week.
Your training plan will be adapted to your goal, experience, and availability. Be sure to indicate the training terrains available to you (paths, mountains, hills, etc.). Your training plan will then evolve based on your feedback.
Among the sessions you can find in your 100 km trail running training plan:
- Run-hiking for 5 hours
- Hill repeats 12×30 seconds
- Long hill repeats 4×8 minutes
- 10 downhill runs of 1 minutes each
- 4 sets of Strength and Conditioning workouts (S&C workouts) > single-leg squats, wall sits, proprioception drills, hamstring exercises,…)
In the Premium version of the app, you gain access to additional muscle strengthening sessions specifically designed for trail running. As you approach race day, the app also provides specialized advice, particularly on nutrition, to ensure you’re fully prepared.
The RunMotion Coach app, based in the Alps in Chambéry, supports runners of all levels globally. Our team, including enthusiasts of the 100 km distance, brings firsthand experience to the table. Julien Coudert, the creator of the S&C workouts, notably finished 15th in the CCC in 2013. Also, Guillaume and Romain Adam, who ran the CCC in 2019, contribute their insights and advice for the CCC.
We wish you a successful training experience with your 100 km trail running training plan!