Below I have gathered some examples of the way the international elite approaches 100km training. It’s tuff work that they do, for sure, but it can nevertheless be a good source for inspiration. And perhaps a chance to improve one's own results by a better understandings of the principles of sucessfull ultra-training.

- good luck :-)

Takehiero Sunada (Japan)

- Current world record holder on 100km road. Bronze at the World Champ’s 100km, 1999.

100km: 6:13:33

Professional international elite marathon runner with a high focus on speed training.

Years of ultra: 0-5.

Pr.’s: Marathon: 2:10:08, ½ marathon: 1:01:23, 10km: 28:27.

Konstantin Santalov (Russia)

- Has the highest number of sub 6:30 times on 100km in the world.

- World Champion 3 times, 1992, 1993 & 1996.

100km 6:22:28

Training week of about 200 – 220 km. One weekly long run of 40 – 60 km.

Uses fast marathons and altitude training in the build-up to important races.

Pr.’s: 24-hours 260,75km, marathon 2:14:56, 10km 29:55.

Valmir Nunes (Brazil)

- World Champion 100km, 1991 & 1995.

100km 6:18:09

Standard training level of 300 – 400 km/week.

Longest normal training sessions of just over 3 hours.

Multiple weekly speed-intervals of 20km on track, each in the range of 3:33 min./km.

Status: injured through several seasons.

Pr’s: Marathon 2:18:13, ½ marathon 1:07:10, 10km 30:43.

Simon Pride (Uk.)

- World Champion 100km, 1999.

100km 6:24:05

Uses 50km competitions and marathons for prepartion/build up.

Years of ultra: 5+

Pr.’s: 50km: 2:59:18, marathon: 2:24:24, ½ marathon: 1:09:05, 10km 31:30.

Bruno Joppen (Holland).

- national recordholder. (An example of a succesfull ultra-runner with relative low km amount)

100km 6:38:12

Typical training week about 140km with 2 speed sessions: 20 x 300m & 15 x 1km (3:25) plus light Fart-lek/wind-sprint.

Long weekly run of about 40km.

Status: Retired

Victor Hickey (Canada).

- national recordholder.

100km 6:57:48

Week: 170-220km, weights-training, walking.

Injurys: Minor, few.

Years of ultra: 0-5.

Pr.’s: 24hour 211.7km; marathon 2:42; 10km 33:00.

(My own data & training:)

Jesper Olsen (Denmark).

- national recordholder.

100km 6:58:31

Week: 180-250km, 50km speed training every 2.week in the last months (at a pace of ~ 3:55 min/km). Long runs of 40km - 60km, and 60km - 90km sessions in 24-hour preparation.

Injurys: Minor, few.

Years of ultra: 0-5.

Pr.’s: 24hour 223.7km; marathon 2:27; 10km 31:29.