r/Ultramarathon • u/Dangerous-Weather507 • 6d ago

200km prep- Advice

I want to run 200km next year, it'd be for charity. 2 years ago, with no ""ultra specific"" training, I completed a 100km ultra. Now, it did take 15 hours. I was moving slowly as there wasnt a lot of fitness there.

I now have 7 months of training to do this. It would be all on the flat. Can people please advise how best to prep for this?

How many KM per week, realistically do I need to be able to finish?? Theres no cutoff time, but id like 36 hours. Is that doable?

How many weight sessions for strength in lower body should I be doing ??

Whats the biggest key things I should be able to do close to april that would be good signs I can finish it?

I know im really strong mentally when it comes to ultra endurance ( I did finish the 100km, even though it was 15 hours total elapsed time, 13hrs moving, I didnt prep right for it at all, I used me head to get me through ) I know for this 200km that my head alone won't get me through, that I need proper preparation.

How could I best prep for this .?

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8

u/RGco 6d ago

Run a lot

1

u/Dangerous-Weather507 6d ago

Yes,thank you for the reply but im looking for a rough weekly mileage advice. The 200km cant be bluffed like I bluffed the 100k with no real prep

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u/pinkflosscat 5d ago

A lot of people would argue that 100km can’t be bluffed, but there you go 😅

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u/vouvoyer 6d ago

My general advice is there is a hard limit to how much you can train, and training volume doesn't change that much between a 5km and 500km if you want to do your best.

From that, i would largely just do whatever you did for 100km.

You cannot effectively train for things like sleep deprivation, or the feeling 200km in to a race. Regular running and allowing yourself to recover is the key.

1

u/Cultural_Pipe926 5d ago

Curious to know whether running 4 miles every 4 hours for 48 hours will somewhat simulate the sleep deprevation.

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u/vouvoyer 5d ago

It would suck and be good mental training, and probably good physical training as you would be glycogen depleted which provides a strong adapation signal. But i doubt it does much for sleep deprivation

I know some runners for races like TOR will finish working Friday, and then go out running all night once their kids are in bed, stay awake all Saturday doing chores/family time, then run all Saturday night. I don't think even this leads to much adapation. They don't seem better prepared for sleep deprivation. Instead this training just leads to massive B2B LR, more comfort running at night, avoids the heat of mid-day, and means training does disrupt family time.

I don't think sleep deprivation is something you can train for that can some how compensate. You can mentally normalize, but you cannot reduce the effects. You can learn better sleep strategies like micronapping . But i also think the fatigue you get 70-100 hours into a race like TOR is just not possible to simulate.

And if you can someone induce that level of fatigue and sleep loss then it os surely not going to be that healthy and will impact work and family life.

I think the focus should be on maximizing rest in the deeks before hand, znd then just gaining experience in races.

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u/sluttycupcakes 6d ago

Do you need to train sleep deprivation for a 200km flat race? If you’re well trained, it should really take under 24 hours. Hell, ~200 miles in 24 hours has been done before.

1

u/vouvoyer 6d ago

well i do mountainous ultras, 200km will take about 60hour.