After 10 months of dedicated training, I’m finally ready to tackle my first 100-mile ultramarathon. If you’ve been following my journey or considering your own leap into ultra-distance running, this comprehensive breakdown of my training approach will give you the roadmap you need to succeed. Training for a 100-miler isn’t just about logging miles—it’s about building a sustainable system that balances volume, recovery, and real life. Here’s everything I learned during my preparation for the No Business 100-mile ultramarathon.
The decision to tackle 100 miles didn’t happen overnight. After completing my PhD and dealing with injury setbacks, I knew 2024 was my window. I was fully remote, had fewer major life obligations, and most importantly, I had the mental space to dedicate to this massive goal. The truth is, there’s never a “perfect” time to train for a 100-miler. Life will always be busy and chaotic. But recognizing when you have enough space to prioritize this level of training commitment is crucial for success.
Phase 1: Base Building (January-February)
Phase 2: Building Volume (March-May)
Phase 3: Peak Training (July-September)
This wasn’t a linear progression. I got sick in June, traveled constantly, and had to be flexible with my approach. The key was maintaining consistency over perfection.
One of the most common questions I receive is about peak mileage for ultramarathon training. For most runners attempting their first 100-miler, 50-70 miles per week is the sweet spot, unless you’re an elite athlete or have extensive ultra experience. Here’s my recommended weekly volume by distance:
Remember, ultramarathon success is about time on feet, not just raw mileage. Some of my biggest training weeks included extensive trail time, which naturally increased my time on feet even if the mile count was lower.
I maintained three days per week of strength training throughout most of my buildup, only dropping to two days during my final peak weeks. This wasn’t negotiable for me—strength training was what held my body together during the massive volume increases. My strength training priorities:
The accessory work and strength training I incorporated through The Lyss Method programming was absolutely crucial. I can’t overstate how much this targeted strength work prevented injury and supported my running volume throughout the year.
This year, I traveled more than ever while training for my biggest athletic goal. Here’s how I made it work: My travel training strategies:
The key was not making drama about missed sessions or modified workouts. I built so much time into my training cycle that I could absorb the inevitable disruptions that come with a busy life.
This summer’s heat and humidity absolutely wrecked me more than any previous year. My easy run pace slowed to 10:30-11:30 per mile on the worst days, and I learned to embrace it rather than fight it. Heat training lessons:
I put up the white flag on pace during brutal conditions because maintaining the volume was more important than hitting specific speeds. Since I’ll likely run around 11-minute miles during my 100-miler anyway, training at those paces made perfect sense.
Recovery was just as important as the training itself. Here’s what made the biggest difference: My recovery priorities:
I don’t do anything fancy—no ice baths, massage guns, or elaborate stretching routines. The fundamentals of eating, sleeping, and respecting down weeks carried me through 10 months of training.
Fueling became a full-time job during peak training. I was constantly eating, and meal prep became exhausting. Here’s what I learned: Key nutrition insights:
I switched from complex electrolyte mixes to simpler solutions like Element and Scratch Labs after discovering that my usual liquid IV approach was causing GI issues during longer efforts.
The mental game was just as challenging as the physical preparation. Here’s what kept me going: Mental training keys:
My biggest mental shift was learning to show up even when I didn’t want to. The mantra “get over it, this is going to be hard” became my constant companion during tough training days.
While I self-coached my running this year, having structured programming for my strength training through The Lyss Method was invaluable. The program automatically balanced my lifting with my increasing running volume, which removed so much guesswork and stress from my training. Benefits of structured programming:
Based on my experience and observations, here are the biggest mistakes I see in ultra training: Training mistakes to avoid:
The accumulation of consistent training over time matters far more than any single big week or workout.
I don’t think anyone is ever truly “ready” for 100 miles, but here’s what I believe you need: Prerequisites for 100-mile training:
More than being ready for the race itself, you need to be ready for the training. The months of preparation are often harder than race day itself.
This year taught me that I’m capable of far more than I thought possible. The combination of consistent volume, smart strength training, and strategic recovery created a foundation that supported not just my running, but my entire active lifestyle. If you’re considering your own ultra journey, remember that it’s not about the perfect training plan—it’s about consistent execution over time. Whether you’re targeting your first 50K or dreaming of 100 miles, the principles remain the same: build gradually, stay consistent, and trust the process. For those looking to integrate strength training with their ultra preparation, The Lyss Method provides the structured programming that removes guesswork and supports your running goals. Having that foundation made all the difference in my ability to handle the massive training volume while staying injury-free. Your ultra journey starts with a single step and a commitment to consistency. The miles will add up, the fitness will come, and before you know it, you’ll be toeing the line of your own seemingly impossible goal. Now it’s time for me to put this training to the test. Wish me luck!
Keywords: 100-mile ultramarathon training, ultra training plan, ultramarathon preparation, first 100 miler, ultra running training, ultramarathon weekly mileage, ultra endurance training, ultramarathon strength training
I’m Exercise Physiologist, sports nutritionist, weight lifter, and ultra runner. I am here to bring science to your training in a no-nonsense way. I have helped thousands of women crush big lifting goals, cross race finish lines, and even do both. I’m here to help you do the same!
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