Learning from the best has always been important to me. After all, what better way is there to learn than by studying the experts?
“The best and fastest way to learn a sport is to watch and imitate a champion.” – Jean Claude Killy
— Jason Fitzgerald (@JasonFitz1) August 22, 2016
When it comes to running, you can skyrocket your success by studying elite runners and top coaches.
This is why I interview a new expert every month for Team Strength Running members.
And it’s why I encourage runners to learn from top coaches by reading their books.
No, of course you don’t need to run their workouts! But it gives us a window into the training that’s done for specific events.
And a few weeks ago, I met Ian Sharman in the mountains of Colorado just two days before the start of the Leadville Trail 100.
If you’re not familiar, the LT100 is one of the most difficult races in the world:
- It’s 100 miles long… enough said
- Runners compete in the oxygen-starved air at 9,200 – 12,600 feet altitude
- It includes some of Colorado’s gnarliest mountain terrain on tough single-track trails
And Ian is a three-time winner of this grueling race in 2013, 2015, and 2016. Other notable accomplishments include:
- 3x Rocky Raccoon 100 champion (2016, 2015, 2011 and Course Record holder in 12 hours and 44 minutes)
- Grand Slam of Ultrarunning (Record holder)
- Montrail Ultracup races (2014 champion)
- 7x Western States Endurance Run 100 top 10
- Altra Running-sponsored athlete
Ian is also a full-time coach for runners of all abilities – from the beginner to those hoping to take him off the podium.
After we met (and he officiated a beer mile), I asked if I could profile his training on Strength Running.
Thankfully for us, he agreed!
I hope you enjoy this – I know I am.
Ian Sharman’s Leadville 100 Training
This snapshot of training represents his peak training before he raced both the Western States 100 on June 25, 2016 and the Leadville Trail 100 on August 20, 2016.
Since Ian raced two 100-mile races about two months apart, I chose to profile his training before both to see his “peak” (highest workload) training weeks.
Week of April 18 – April 24, 2016
Monday: 53.8 miles (double Boston Marathon course with 2:49 for second half)
Tuesday – Thursday: OFF
Friday: AM: 2.2mi weighted vest hike. PM: 8 miles – 8:56/mile
Saturday: 4 miles @ 8:40 pace
Sunday: 14.5 miles @ 10:57 pace
Total Mileage: 82.7mi
Total Elevation Gain: 4,264 feet
Week of April 25 – May 1, 2016
Monday: 2.3mi weighted vest hike
Tuesday: AM: 2.3mi weighted vest hike + 6.3 miles @ 8:53 pace (hilly @ 787 feet elevation gain). PM: 10.1 miles with middle 7.5 @ Progression from 6:00 – 5:13/mile (progression on TM)
Wednesday: 2.3mi weighted vest hike
Thursday: 10.3 miles @ 8:53 pace. Stopped at gym for 1mi treadmill hike @ 20% incline
Friday: AM: 6.8mi run/hike @ 10:13 pace – 1200 ft elevation gain. PM: 7.3mi with 3 x mile reps @ 5:50, 5:34, 5:32
Saturday: 6.1 miles @ 9:26 pace with 3 short, uphill strides
Sunday: 7.4mi (race – 12k) in 43:03 @ 5:45 pace. 14 extra miles to make it a long run
Total Mileage: 76.8mi
Total Elevation Gain: 5,739 feet
Q&A with Ian Sharman
Jason: When you ran the double Boston Marathon course, did you run from the finish line to the start and then run as an official entrant? What was the goal time for the “official” marathon?
Ian: A group of 6 of us started at the finish then ran the course in reverse to arrive about 30 mins before the main start for the first wave.
I aimed to run under 2:50 since it was the second half of the day’s running and just managed it by pushing for the last couple of miles to finish a few seconds under that time in 2:49.
Jason: When you ran the 3 x mile repetitions, what pace did your times correspond to (i.e., were they 10k pace, half marathon pace, etc.)?
Ian: This was an attempt at doing 3 single miles around target race effort for the Bloomsday 12k a couple of days later, so more of a pre-race warm-up. In the build up to my main races this year I was hindered by a foot injury so I didn’t do as many miles as I’d like and basically nothing on trails before Western States for a few months, which wasn’t ideal.
Typically I try to get into good marathon shape for a race like Western States, as well as focusing on the specifics of that event (heat, lots of downhill, etc), then there’s less of that between Western States and Leadville since it’s an 8-week gap and recovery is the priority.
Jason: You seem to take the “easy/hard” rule to heart. Do you typically do a lot of very hard days (multiple runs amounting to 20+ miles) mixed with very easy days (just a hike or 4-5 easy miles)?
Ian: Most of my runs over 20 miles are within races. I’d rather enter a marathon or 50k and use that as a long run since it’s more fun than a solo long run.
The recovery runs are purely focused on recovery and every run I do has a purpose and aim, although that may alter during the run if I sense my body isn’t ready for a harder effort. So I rarely do recovery runs much over an hour, which corresponds to 6-7 miles. More than that would just be junk miles and not fit my purpose for that run.
So my hard days typically are tough, especially if I use races for that purpose (such as the Bloomsday 12k or the Cascade Lakes Relay with 3x10k within about 12 hours).
I find that really high mileage isn’t needed and is very overrated, especially if runners want to have a longer career. The marginal gains get less and less as the mileage goes up, so I err on the side of caution, especially since I know that in 100 milers pure fitness is only one of the variables that affects performance.
In other words, it’s better (and more sustainable in the longer-term) to be uninjured and fresh than overtrained or injured.
What Do You Notice?
There’s a lot going on in this snapshot of Ian’s training. While I’m not pretending to be his coach or offering advice, I just want to give my thoughts on his training.
1. Low Mileage
I’m surprised that Ian’s mileage is this low. He’s obviously found that works for him and it seems that his days are very polarized: some are grueling (back to back Boston’s? Yikes!) while some are very, very easy.
This is the “hard days hard and easy days easy” approach executed very well.
2. Slow Pace
The majority of his runs are relatively slow compared to his fitness level and ability. Ian is clearly a talented athlete – not just for his endurance, but for his speed. He’s a 2:32 marathoner and ran the Boston Marathon in 2016 in 2:49 (after running the course backwards from the finish line).
Ian probably keeps the pace slow to make sure he maximizes “time on feet” (important for ultramarathons), recovery, and to simulate a similar pace he’d run during ultras.
3. Weighted Hiking
Using a 20-pound weight vest, Ian completes a lot of hilly hiking that I was surprised to see. In hindsight, I shouldn’t be surprised! It’s a fantastic way to simulate the inevitable hiking (with some gear) that he’ll do during a 100-mile event.
Hiking – even weighted – is also a relatively low impact way to enhance the recovery process while also getting in some practice for upcoming ultras.
4. Just a Touch of Speed
There’s not a lot of “fast” running in Ian’s program. He doesn’t need it since his goal races are ultra-endurance events but it’s still great to see some speedwork.
In my view, these workouts help increase running economy and his ability to consume oxygen – great skills to have when you’re aiming for the podium at some of the world’s most prestigious ultramarathons.
What do YOU notice about his training? Any questions, thoughts, or workouts that surprised you? Comment below!
I’ve always been borderline obsessed with how runners train (no big surprise there…) so these “behind the scenes” looks into the training of elite runners are fascinating.
Bringing you insights into the training, mindset, and nutrition of top athletes is a real treat. Getting a glimpse into what it takes to succeed at the highest levels is fun, exciting, and teaches us lessons about what’s possible.
For those who are interested in running an ultra-endurance event like a 100-miler – or if you want to start competing in these races – I hope you find this valuable.
Are these types of articles valuable? Do you want to see more training logs from elite runners?
Let me know by posting a comment below. I’d love to do more if you want to see them.