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Ultra 100 Mile Pacing Guide

Learn ultra 100 mile pacing from scratch with a clear step-by-step workflow, recommended tools, safety guidelines, and expert tips.

100 mile runners coaches

Workflow

  1. Even Effort

    miles 1-50

    Start slower than feels right — first 50 miles conversational pace.

  2. Middle Grind

    miles 50-80

    Middle miles maintain calories and mental strategy — expect lows.

  3. Final Push

    miles 80-100

    Final push on runnable terrain — save nothing for mythical second wind.

  4. Post Race Recovery

    finish

    Post race walk rehydrate eat — no sudden stop.

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Planning

Preparation

Safety

Execution

Quality

Documentation

Reference Materials

100 Mile Pacing Strategy StandardStandard

Best practices for 100 mile pacing strategy.

100 Mile Pacing Strategy FormulaFormula

Key calculation for 100 mile pacing strategy.

100 Mile Pacing Strategy DataTable

Reference values.

MilePace strategyFuel
1-20Easy200 cal hr
80-100Run flats300 cal hr

  • Start Slow

    100 mile DNF from going out marathon pace — discipline first 20.

  • Pacer

    Pacer talks you out of quitting at mile 70 — worth rules allowing.

  • Warning

    Know when to DNF — persistent pain or confusion means stop at the next aid station.

Safety Notes

  • Rhabdomyolysis — dark urine seek medical.
  • Hallucination sleep deprivation — sit nap 20 min if safe.

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