24h plan

Why a 24h?

...because it's a very practical way to enter the ultra world (formally: races beyond the marathon distance of 26.2 miles on foot), and because it's accessible to almost anyone who can run, or even just walk. This race format adapts to you — if you're strong, you'll rack up a big mileage; if you have a more modest level, you'll be content with "a few tens" of miles. In the end it's very simple: everyone does their best, and we look at the result at the finish. If you're not in shape you'll go less far, but you're guaranteed to finish — unless you flee the course and explicitly hand your bib back to the organiser. By doing one lap (typically half a mile to a mile) and parking yourself on a chair, technically, you've completed your 24h. But really, it won't go like that — you'll do much more.

Where to start...

First, get yourself running a bit. For beginners, I suggest a getting-started plan — take it for what it's worth, but it should give you a leg up.

Then, it's good form to take part in a few 10K, half-marathon or marathon races — but that's not at all mandatory.

Choosing a goal

The trick is knowing where you're going.

  • choose a race, ideally in 6 or 9 months; reserve the weekend, arrange childcare, take Friday off, maybe Monday too, empty the calendar;
  • sign up. Right away. The worst that can happen: you lose $50. A restaurant for two. And at least you're committed — from now on "you're preparing for a 24h";
  • if it's your first 24h, don't fix a mileage goal; tell yourself "I'm going to keep moving the whole time". If you move on the track for 20 hours at 2.5 mph, you'll already have done 50 miles — that's not bad;
  • if it's not your first, set yourself an "ambitious but realistic" goal; raising your previous mark by 10% is not unreasonable.

Physical preparation

Endurance

This is what worries people the most, in general. And especially, you think "I must be a really good runner to run for 24h!". That's true and false. In truth, most of the difficulties you're likely to encounter aren't tied to running. Some of these possible problems:

  • foot pain (blisters, "weird" pains)
  • digestive issues (abdominal pain, vomiting)
  • demotivation (in all its forms)
  • cold (especially at night)
  • joint pain (knees, ankles...)

In short, things that happen to everyone, including those who "run fast".

So, it's very important to know how to run, but that's not everything. For example, the ability to "stay on your feet for very long" is just as important as "knowing how to go fast".

A fairly simple way to have a "good 24h training plan" is to just take a standard marathon training plan and replace one of the weekly sessions with a 3-hour long run. That's pretty rustic as methods go, but it's already not bad.

Personally, my preparations for circuit races like the 24h often look like this:

  • live a normal life, but training a lot, alternating "3 tough weeks" and "1 light week"
  • 5 weeks before the race, I put the pedal to the metal — I train "as much as I can", and keep that pace for 3 weeks.
  • 2 weeks before the race, I ease off. Typically the second-to-last week I do 70% of what I do "in normal times", and the last week, only 30%.

For the rest, I'll repeat it: train "normally", there's no immutable rule, except the classics:

  • don't overdo it, and above all, don't run in overdrive
  • when in doubt, slow down
  • don't be intimidated by the weather — rain, in our temperate regions, has never hurt anyone, it's not dangerous
  • when in doubt, slow down (did I already say it? then I'll repeat it)

You can split into 4 big weekly sessions or 10 small ones; I'm not sure one is better than the other (and vice versa). What is established is that, glued to your couch, you don't progress much.

In total, a beginner will tick over at 2h or 3h a week (2 short outings of 30 minutes and one big one of an hour or two), and a die-hard will go for 10h or more — but in the end it doesn't matter, again, on race day you'll do the best you can, and that's all.

I deliberately won't give you a "ready-made" plan, because that's exactly the point — for a 24h, one of the things is that you need to learn to "know yourself" or "manage yourself".

And don't hesitate to do long walking hikes at a leisurely pace; it's very good for endurance and it toughens up the feet.

The feet

A vast subject.

Rare are those who have feet capable of taking 24h non-stop. At least not at the beginning. There are fundamentally 2 types of problem:

  • blisters
  • structural issues like tendinitis or stress fractures

The first species is very common and primarily affects beginners; the second is rarer and generally concerns runners who have "miles on the clock".

So OK, blisters — how do we handle them?

  • show up at the race with shoes you've already worn for 100 miles minimum (so they're "broken in") and 300 miles maximum (beyond, they're done).
  • the shoes must be 3 sizes above your city-shoe size. If you wear a 39, buy a 42. If you wear a 44, buy a 47. I insist. 3 sizes above. Three. THREE. Got it?
  • invest in good socks, tall enough to protect the Achilles tendon from rubbing against the shoe
  • bring a second pair of shoes, just in case, and crucially of a different model, ideally of a different brand — because if you have a carbon copy of the model that gave you the blister, swapping won't help
  • slather your feet with NOK cream, by Akiléine. I rarely advertise specific products, but this cream, specifically, for ultra, is the bomb. Slather at the start and then every 8 hours. In 24 hours the whole tube will be gone — there's only enough for 3 applications. You have to lay it on thick — the big dose. Small side note: I'm currently experimenting with alternative products, shea butter looks decent. But when in doubt, no hesitation: NOK NOK NOK.
  • if (find out beforehand...) there's something other than tarmac on the track, particularly surfaces with "small pebbles", come with gaiters. Trail/running gaiters aren't very expensive and will keep pebbles out of your shoes. If you get pebbles in anyway, to remove them: stop, raise your foot backward by bending the knee fully. Then poke around with your fingers, the pebble(s) will fall on their own thanks to gravity.
  • "they say" elastoplast tape as a preventative measure against foot injuries is effective. I've tried it a bit, without much conviction. If you're tempted, the technique consists in applying, in advance, wide bands to the places where it rubs (heel, edges of the foot).
  • in case of a major problem, go see the race doctor, the podiatrist — the medical staff — and explain your problem. Sometimes they work miracles. Personally, what I do: I pierce, cream like crazy, and head back out.

What not to do:

  • stick a Compeed on an already-formed blister (it'll just glue the skin to the dressing, and if the dressing comes off, the skin underneath is raw)
  • ignore the problem and start limping like a fool, in which case the side-effect is very fast: wrecked knees, tendinitis, an injury potentially far worse than a simple blister, which when you think about it is a tiny little thing.

The head

There's no big secret for the mental game on a 24h. Basically, it boils down to: willpower, it's simple, you just have to want it.

A few useful things:

  • when you're training, often think "I'm training for a 24h". In fact, the training is the same as for a 10K. Except in your head, you're preparing for a 24h.
  • don't let external elements get you down. Bad weather, hassle at work, trouble in your relationship — these things happen. They're part of life, don't let them kill your motivation. It's not by grumbling and giving up your invigorating little run that things will improve. On the contrary, I'd say.
  • on race day, set off cautiously, calm yourself at the start. Wait until mid-race to release the beast that's inside you. By that stage (12 hours...), the beast should be a bit tamer. But you can let it loose. And hang on, don't give an inch — even if everything looks completely screwed, keep moving, you never know, sometimes the future holds interesting surprises.

Logistics

Food

During a 24h, the organiser usually offers, on a table you pass on every lap, a classic cocktail of sweet things, salty things, various drinks. Let's be clear: there is absolutely everything you need on those tables. You can show up empty-handed; the official aid station is always enough.

Now, when you've got a low moment, you can appreciate the "little thing that makes you happy". I know some who love chestnut cream — in that case, bring chestnut cream. Sports foods, powders and all that, forget them. Well, if there are any, you can drink them occasionally, but don't tie your brain in knots, it's as effective as powdered sugar mixed with water. The nonsense said about "contains the magic-sium" is... nonsense, because you don't develop a deficiency in 24h. A real deficiency, a nutritional imbalance, takes months or years to develop. Like your training. So if on race day you just drink water mixed with sugar, chances are it'll be fine. As an example, I've done countless races drinking Banga and eating cheap chocolate squares: it's enough, as long as you eat well year-round.

So, what to eat before the race? Well, eat normally. You'll have to increase quantities as you increase your mileage. And the "usual" advice applies:

  • eat everything
  • avoid ultra-sweet processed foods
  • favour vegetables

And on race day then, eat what you feel like. Just a few small things:

  • if you've just eaten "a lot", avoid running hard — I usually walk a few laps when my belly's full
  • drink regularly, ideally a little every 10 minutes
  • if nothing goes down anymore, slow down, protect yourself from sun and cold, keep going by walking, try to get things down even if it means throwing up a good one, try other foods, try anything — but food and liquids absolutely have to go in, otherwise you won't advance any more
  • optimise your aid-station stops, on the 49th lap think about what you'll grab on the 50th, spot where the food is, aim well, grab your cup, leave with it, drink it while walking and carry it to the next bin. 5 seconds saved is 5 seconds saved.
  • if you have periods where you walk or go slower, try to eat before those periods — it digests better; you digest all the worse the faster you go

Equipment

When you head out to run a 10K, you're in for an hour max, an hour and a half for the slowest, but it's not a major expedition.

A 24h lasts a long time. Plus, you're on a circuit, so you can have a sports bag with whatever you need to change X times. Don't overdo it either, but basically you need:

  • a light outfit (e.g. what you wear at the start): short tights, socks, t-shirt
  • a cap for the heat, sunglasses
  • a cold-weather outfit: long tights, long-sleeve t-shirt, fleece, gloves, hat. Gloves and hat are the make-or-break detail — they keep you much warmer than a second fleece would, while better handling the sweat issue
  • a rain outfit: a hooded windbreaker (the wealthy will go gore-tex, but it's not indispensable)
  • a spare pair of shoes (and remember, 3 sizes above, three), typically an old beat-up pair with 600 miles on them — you never know, it could come in handy. Typical use case: your main pair tore, a lace broke, you notice they hurt at this improbable spot, or most commonly, they got soaked because you stupidly walked in a puddle
  • 2 spare pairs of socks (enough to change every 8 hours)
  • cream (for the feet, remember, NOK)
  • safety pins (the organiser may have some; when in doubt, bring your own)

Depending on the weather, the above equipment can be adjusted. But don't underestimate the cold, particularly at night, with fatigue. Competitors often go hide in the gym simply because they can't bear the cold anymore... of a summer night! Fatigue makes us vulnerable, the rules allow warm clothing, you have to take advantage of that.

And I personally also like having:

  • a headlamp (handy for taking a dump at night in poorly-lit toilets, and/or for rummaging in your bag)
  • tissues or TP (you'll be happy to have some when there's none in the toilets)
  • gaiters, to put over the shoes, to prevent small pebbles from getting in
  • a bib belt, which lets you change clothes rapidly without undoing/redoing the bib. Note that if you don't have this item, a fluorescent vest — the one mandatory in cars — works very well; it slips on over anything, it's visible, and very light.
  • a little treat, something to keep your heart warm in a tough patch. Doesn't matter if it's Viandox or crocodile sweets, as long as you like it. The energy aspect, here, doesn't matter — it's just a little pleasure that makes you happy.

On the other hand you won't need:

  • a phone, and even less a smartphone — it's useless, leave it at the hotel or in the car
  • energy drinks and other nonsense: normally there's everything you need at the official aid station, it's more effective to get supplies there than to brew something yourself.

Above all, store your stuff well, learn your equipment by heart, know how to rummage in your bag quickly and when you put something back, try to put it in its place. With that, you can do a 24h without crew.

Also be very careful not to get your bag wet, keep it sheltered from the rain, store it elevated away from the ground. At worst, ask someone with a crew member if you can find a small spot under their tent.

To MP3 or not to MP3

Big debate about music. For a very long time I did my races without it. I'll admit that lately I listen to it occasionally, especially at night.

In truth, if you need MP3 to pass the time after 2 hours, there's a problem. At a stretch, at the start, better to give in to gloominess, trudge on in silence even at the cost of slowing down a bit (anyway you have to start slow...) than to boost yourself with Van Halen.

In the second half of the race, however, it can really be effective; it's a good weapon against sleep, and I admit a good shot of heavy metal / trance / rock'n'roll / disco / salsa can perk a man up and put him back on track. Watch out though — it motivates, but it doesn't put fuel back in the machine, you have to keep drinking, eating, taking care of your feet. In short, don't neglect logistics; it's good to escape a bit but you have to stay somewhat focused.

And choose a player with good battery life. Water-resistance is another useful feature.

Race day

Tactics

It boils down to 3 points:

  • start slow
  • start slow
  • start slow

Did everyone get it or do I need to repeat the lesson?

To be a bit more precise, I think — but this is a personal opinion — that it's worth modulating the paces on a 24h. Here I insist, it's a personal taste. While "start slow" isn't up for debate, the paces themselves are.

But, personally, I recommend operating in "cycles". A cycle can last, say, two hours. Example:

  • 20 minutes walking
  • 20 minutes running
  • 20 minutes walking
  • 20 minutes running
  • 20 minutes walking
  • 20 minutes rest (you use it to eat, go to the toilet, change...)

But wait, you'll say, that's ridiculous, you never run, it's a holiday! Yes but watch out. If you walk at 3 mph and run at 5 mph, this regime, over 2 hours, gets you 0.66 × 5 + 3 = 6.3 miles. You do it 12 times, that's 77 miles. Not ridiculous. In truth, this very simple walking plan will most likely take you past 60 miles, easily.

A more "ambitious" plan, still over two hours, could look like:

  • 30 minutes walking
  • 1h30 running

If you run at 5.5 mph and walk at 3.5 mph, that's 5.5 × 1.5 + 3.5 × 0.5 = 10 miles per 2h slot. We'll round down to 9 because at that rate you'll slow over time, and you'll have to take bathroom breaks, but 12 × 9 = 108 — so this is a 108-mile walking plan. Not bad.

Don't let yourself get swept up by those who do 6 miles in the first hour. Most people make this mistake. Unless you're aiming for 125 miles or more, there's no reason to go that fast at the start. None. Really.

Also don't waste time staring at the leaderboard. Glance at it every hour, tops. That's plenty. If you lose 20 seconds per lap looking yourself up in the list, over 120 laps, that's 2400 seconds. 40 minutes lost. 2.5 miles of walking. What a waste.

When in doubt...

...slow down, but don't stop. Ever. Don't listen to the siren song of those who say "come on, it's great, what you've done is already really good, go sleep and you'll see tomorrow". No, it's precisely when it's very hard that everything is decided, and that's where you'll make the difference. Hang on, and I promise you, it'll pay off. At some point, yes, sometimes, you have to get some sleep. But I suspect that on a first attempt, many competitors give in to the call of the gym far too early. It's really very doable not to sleep at all over 24h. Sincerely. And even the first time. Try, one more lap. Have a coffee, find a companion, turn into a bulldozer, find a solution dammit!

The final word

Go for it without fear — 24h is simple, you do it every day.