100 kilometers is 62.13 miles. We are talking some serious mileage here. Thinking about how many miles is 100k? 62.13 miles is 49 more miles than a half-marathon, 36 miles more than a marathon, and even if you have begun to run ultras, it's 31 miles more than a 50k.
It's long.
Unlike a 50K or 50 Miler, the 100K distance will take most runners 10-15 hours to finish. That most likely means running in the dark, running through multiple meal times, and spending most of a day on the trail.
Much like the 4hr mark in a marathon, the 12hr mark is seen as a nice 'benchmark' for 100km runners.
For the 100K and 100-mile ultra distances, you need at least 9 hours of training per week for 6 weeks. Outside of this 3- or 6-week period, you can have a lower volume and be perfectly successful, as long as you also do higher-quality training.
100K – The 100K (62 miles) distance represents the “gateway” distance to 100 miles for many ultramarathon runners. At the same time, it's a frequently celebrated milestone in its own right.
The long run is generally anything from 5 to 25 miles and sometimes beyond. Typically if you are training for a marathon your long run may be up to 20 miles. If you're training for a half it may be 10 miles, and 5 miles for a 10k. In most cases, you build your distance week by week.
Everyone is unique and different, for some people “running 100km” may take a year or more of preparation, but I guarantee that if you run a little bit every day, after a while you will be ready to start a 100km.
62.13 miles is 49 more miles than a half-marathon, 36 miles more than a marathon, and even if you have begun to run ultras, it's 31 miles more than a 50k. Taking the leap to run a 100k or 62.13-mile race is not an easy feat, and there are many factors to consider when planning to do so.
The fastest 100 km ultra distance by a male athlete as sanctioned by the IAU (International Association of Ultrarunners) is 6 hours 5 minutes 41 seconds, achieved by Aleksandr Sorokin (Lithuania) at the Centurion Running Track 100 Mile in Bedford, UK, on 23 April 2022.
Long-distance running, or endurance running, is a form of continuous running over distances of at least 3 km (1.9 mi).
This is the equivalent to 10km every three days, or 25km per week, so it's safe to say that running 100km in a month is no mean feat.
A 10K is 6.2 miles. If you can currently run or run and walk a 5K, you can train to run a strong 10K in six weeks. This training schedule includes three running days per week, one or two runner-specific strength training days, and of course, rest days. In the third week, we incorporate hill training.
1) Embrace the Challenge
Sure, a 50K is approximately 31 miles, just a mere five miles longer than 26.2 miles, but most ultras are run on trails and include challenging features such as hills, rocky terrain and long sections between aid stations.
A 10K race, which is 6.2 miles, is ideal for experienced runners who are looking for more of a challenge. It's the second most popular race after the half-marathon and requires a fitness level that balances strength, energy, and endurance.
The 25K run (25 kilometers, approximately 15.52 miles) is a long distance running footrace that is between the distance of a half marathon and a marathon.
Your Cardio Fitness Level
Five kilometers (5K) is 3.1 miles. Some people have enough aerobic endurance to run or jog that distance without any training. However, if you don't participate in any cardiovascular activity, the prolonged effort might be a struggle.
Ultra Marathons in the USA
The International Association of Athletics Federation recognises world records at ultramarathon events that have a distance of 100km. There are even 24hr ultramarathons, where the distance is unlimited, or multiday ultras, where the distance can extend beyond 1000km.
We want to help you prepare for a 100k Ultramarathon while reducing the chance of overuse injuries or burnout. So it is in our best recommendation to be a bit more experienced as a runner. You should be able to comfortably run at least 35-40 miles per week for 3 to 4 weeks in a row.
As your heart pumps more blood (faster, stronger!) your blood vessels deliver more oxygen to your muscles. At the same time, blood flow to other organs, such as those in your gastrointestinal tract, decreases. As a result, the workout feels most challenging at first, before these organs have fully caught up.
Usain Bolt surpassed 9.70 seconds in 2008 and 9.60 in 2009. The 10-second barrier has been broken by athletes from five of the six continental athletic associations, the exception being of South America where Brazilian Robson da Silva holds the area record with ten seconds flat.
Make sure you spend time trying on different styles and find something with good support and grip that suits you. For this challenge you'll be on your feet for several hours, so building a strong core and having good posture will really help the miles feel easier and reduce the likelihood of injury.
Studies have found that moderate-to-high aerobic exercise like running can reduce belly fat, even without changing your diet ( 12 , 13 , 14 ). An analysis of 15 studies and 852 participants found that aerobic exercise reduced belly fat without any change in diet.
Many people take up running as a healthy way to burn calories and lose weight. The good news is that running 5k every day has the potential to help you lose weight or maintain a healthy weight, provided you are eating an appropriate number of calories and a nutritious diet.
When your running habit becomes excessive, meaning you are running more than 20-30 miles per week, the benefits of lowered blood pressure, cholesterol, and other cardiovascular gains start to fade.