MILES OF MEANING / FIELD NOTES
Different distances. Different evidence.
A reading map for 50K, 50 miles, 100K, 100 miles and multi-day events. Start with the race question, then check how directly the evidence applies.
| Distance | What this collection supports |
|---|---|
| 50K | Start with the training principles and readiness guide. No validated 50K schedule is published here. |
| 50 miles | Read the same foundations, then assess the actual race demands. Do not multiply a shorter plan to get a dose. |
| 100K | The original protocol, action plan and twelve priorities are available, with source caveats and their original scope. |
| 100 miles | The checked Western States report is one elite-athlete case, not a general 100-mile prescription. |
| Multi-day | Repeated recovery, sleep and cumulative energy needs need their own evidence. No multi-day prescription is published here. |
Three evidence boundaries
A review of 31 studies supports some strength methods for running economy in middle- and long-distance runners. Applying this to an ultra finishing time remains an inference. Llanos-Lagos et al., 2024 (opens in a new tab)
One elite Western States runner sustained approximately 86 g carbohydrate/hour. A single athlete cannot determine your fueling or fluid needs. Mougin et al., 2025/2026 (opens in a new tab)
An eight-man marathon experiment compared carbohydrate doses. It did not establish that the highest intake improves ultra race performance. Ravikanti et al., 2025 (opens in a new tab)
These are evidence boundaries and links to existing guidance, not new distance-specific training prescriptions. Terrain, duration, conditions and individual preparation still need to be considered.
50K
How does a marathon background transfer when duration and vertical load increase?
Marathon fueling evidence is indirect; the existing sources do not establish a first-50K weekly progression.
50 mile / 50 mijl
What remains manageable after longer fueling exposure and late-race muscular fatigue?
Run-walk timing and late-race pace rules need direct evidence or clearly labelled experience.
100K
Which existing recommendations have an explicit evidence trail?
The original protocol remains version 1.2; the structured evidence map currently covers strength only.
100 mile / 100 mijl
How do overnight racing, GI tolerance and crew logistics change the plan?
A single elite Western States case is not a transferable intake target. Sleep and foot-management plans remain development priorities.
Multi-day / Meerdaags
What changes when recovery must happen between consecutive stages?
Evidence from one-day events cannot establish repeated-day energy replacement or sleep requirements.
Context changes the question
Mountain ultras · High vertical gain · Downhill-heavy courses · Altitude · Heat · Cold · Flat/fast ultras · Overnight racing · Technical terrain
Match terrain, duration, environment and recovery opportunities before transferring guidance. These contexts are editorial coverage targets, not validated protocols.
Topic map
- Training
- Fueling
- Hydration
- Recovery
- Strength
- Running economy
- Race strategy
- Pacing
- Heat
- Cold
- Altitude
- Downhill durability
- Injury prevention — planned; no guidance published
- Sleep
- Mental performance
- Running technique
- Gear