The 100-kilometer trail run is neither an event in the National Games nor an Olympic sport, and as it has not been established in mainland China for long, professional athletes generally do not train for it, and professional coaches and researchers rarely include it in their studies. As a result, both theoretically and practically, it is not as systematic or well-developed as the marathon. Most participants proceed through trial and error, with varying opinions. I have collected and analyzed the training methods of various top runners and summarized the following patterns to share with you, hoping that more people can complete the race.
1. Training distance is around 50 kilometers. First, let’s clarify a few concepts, as they are often confused on Weibo and blogs: 20 to 30 kilometers is considered a slightly long distance, 30 to marathon distance is a long distance, and anything beyond marathon distance is an ultra-long distance. Long-distance pace running is the focus of marathon training, while ultra-long-distance mountain running is the focus of 100-kilometer trail running training. As for how long this ultra-long distance should be, I tend to agree with Daisuke Nishioka’s view. At a Beijing training camp, he said that trail running training adopts a 70% strategy—meaning for a 50-kilometer run, you train 35 kilometers at 70% intensity; for 100 kilometers, you don’t need 70% training, but rather 50%, which means training for 50 kilometers, or training for 50% of your expected finish time. I feel that training for 50 kilometers is more effective. Many runners have trained by running 50 to 60 kilometers, and some even up to 80 or 90 kilometers. Of course, it’s not about going longer and longer, as this involves issues of speed and recovery.
2. Training frequency is around three times. Dalian’s elite runner Yu Lei prepared for the Hong Kong 100 by running 70 kilometers three times, and was still able to sprint the final 10 kilometers at a pace of 4 minutes 6 seconds per kilometer. He achieved an impressive time of 13 hours and 8 minutes on his first attempt at the Hong Kong 100. In the Beijing 100-kilometer race, although he had to walk the last 40 kilometers due to leg cramps, he still finished before the cutoff—proof of his strength. Runners like Bad Guy Wei, Gold Medal Olive, and Yu Peng ran 50 kilometers once a week for 12 weeks, totaling 600 kilometers of training, and all finished their first race in about 15 hours. Sister Xing trained extremely hard, running in the mountains 11 times in the two months leading up to the race, including three runs over 50 kilometers. She wrote on Weibo: “From the frozen winter, to the slowly melting snow and ice, to the blossoming spring, my feet and sweat have left countless traces on the TNF100 course. I got lost while scouting alone, injured my knees and tore my pants training in icy weather, fell down and got back up to keep running.” With such determination, “if you can take a city with this spirit, what city can’t you conquer?”
3. Train on the actual course or simulate the course. Because trail running courses feature complex terrains and landscapes, unlike the flat marathon course, training on the actual course is the most targeted and effective. It improves cardiovascular and leg strength, boosts mental confidence, and reduces the chances of getting lost. Many Beijing runners, such as Sister Xing, A Liang, and Aobaba, have run the entire course. For those who can’t come to the course, try to simulate it as much as possible—match the elevation gain, run the same amount of dirt trails, and get as close to real race conditions as you can.
4. Increase mountain running difficulty. The difficulty here mainly refers to the steepness of climbs and cumulative elevation gain. If you can handle steep ascents with ease, flat sections will be even easier. When I asked Yun Yanqiao how he prepares, he emphasized difficulty over distance: “Practice uphill more, there’s no need for flat sections…” As for how difficult, you can refer to the difficulty of the race course or make it slightly harder than the actual course.
5. Improve mountain running speed. Why do some runners log many mountain kilometers but still aren’t satisfied with their race results? It’s mainly due to a lack of speed training. Just spending time on the mountain isn’t very effective. Some runners might train for two or three hours, then rest for half an hour before continuing; others might run for seven or eight hours and only cover 30 or 40 kilometers—the training effect is naturally greatly reduced. What pace should you aim for? It depends on your race plan and training capability. For example, if you want to finish in 12 hours, you must train at around a 7:12 minute per kilometer pace.
In summary, training at around 50 kilometers on the course with a simulated race pace yields great results. Take the example of the team champions and runners-up of the Hong Kong 100—Ying Ge Zhe (The Warriors)—who were the garrison troops stationed in Hong Kong. These athletes were elite soldiers selected from a vast pool, familiar with the course and capable of excelling in both short and long distances. Building on their 5-kilometer armed cross-country training, they conducted long and ultra-long distance training on the MacLehose Trail course, and also undertook a 100-kilometer test. During one test, one soldier ran an impressive 11 hours and 18 minutes, but was eliminated for lacking team spirit. In reality, he was well-suited for individual competition and had the ability to compete with top runners. It can be said that the garrison troop team was the only professionally trained trail running team in China, with the most systematic training and strongest logistical support—no wonder they were champions.