Training Regimen of an Elite Ultramarathon Runner: A Case Study of What Led Up to the 24-Hour World-Record Run.

Abstract

Ultramarathon running has gained popularity over several decades. Although there has been considerable research on training for other running events, from the 100-m to the marathon at 26.2 miles (42.2km), there is little evidence on best practices for ultramarathons, where distances potentially exceed 100 miles (160.9km). In this case study, we examine the training regimen of an elite ultramarathon runner who broke 8 world records in 2021 and 2022, including the 24-hour run in which he ran 319.6km in September 2022. Training data from December 28, 2020, to September 17, 2022, were collected from the Strava application database (recorded on Coros watch) and analyzed using Microsoft Excel and Tableau. Our subject completed 5 training blocks, with volume per training block averaging 172.1 to 263km/wk. Peak running volume per training block occurred on average 3.2weeks out from races and reached a maximum of 378km/wk. Recovery was emphasized the week following a race, with less running (19km/wk) and more cross-training. Interval-type workouts (1- to 10-km repeats) were completed throughout training blocks. The average pace during the 24-hour world-record run was 4 minutes and 30seconds per kilometer (4:30/km), closely matching the overall average training pace. These findings suggest that training for ultramarathon races should include high-volume running at varied paces and intensity with cross-training to avoid injuries. We hope that this evidence helps athletes understand how to prepare for these ultraendurance events.