How to train for a 30 km run

Answered on August 19, 2014
Created August 12, 2010 at 12:31 PM

I'm interested in participating in a 30 km cross-country run which will be held in a few months. I think that I'm in a good enough shape to do that with some training. Do you have any recommendations on how I should train and what kind of foods should I possibly eat before the run?

Ps. I'm not interested in being the first to cross the finish line but rather to finish at all.


on September 07, 2013
at 01:28 AM

Marathon is 42.195 K;)



on August 13, 2010
at 01:15 AM

Hard to give specific recommendations without knowing more about your current condition. How often do you run, how far, what type of shoes do you wear, knee/ankle/hip problems, etc

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5 Answers



on August 12, 2010
at 07:21 PM

My answer to this question is here and here.

I suggest training "primal." Do a few sprint days each week and one long run each week. You need rest in-between each of those days and so limit your HIITS and STRENGTH training. Make your long runs very long and very slow and increase them a little each week until you hit 30 Km. Make your sprints typical sprints.



on August 12, 2010
at 06:46 PM

I know 30k isn't ultra distance, but you may find this useful as a starting point:




on August 12, 2010
at 01:26 PM

Try www.crossfitendurance.com it is generally coupled with CrossFit but you can also make sure you do the main endurance WOD and the Aerobic Endurance wod and you should Be in great shape for the run. Then you can get all your training from one site.

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on October 29, 2011
at 10:57 PM

Yes, actually: 30k is ultra distance. An ultra is any official distance longer than marathon (26.2). 50k being the standard initiation, with 50-mile and 100-mile distance also standard.

Though I'm not training long distance at this point I have run my share of marathons, and completed my first ultra (50k) last year. I now consider such distance to be not optimal for healthy longevity (massive cell oxidation, for one thing) but it is possible to train for ultras and mitigate the downside.

One thing for sure: If I were planning to train for another ultra, I would not even come close to the standard training programs with which ultra runners keep themselves exhausted and on the edge of over-training most of the time. Fact: just as there is no science behind the 5-6 mini-meals-per-day myth, there is good reason to question the standard dogma that ultra runners need to be compiling lots and lots of weekly miles.

I commend you to this article about Brian MacKenzie of CrossFit fame. I would follow a program quite similar to what he recommends, if I were going to do another ultra. He recommends way more strength training than most running programs. That's because most of the running world has very little sense of the value of strength training for runners. Hence, go the the starting line of any marathon and notice the many skinny-fat runners: skinny, muscle wasted away, drawn looking.

That's not true of all marathoners. The smart, new generation of endurance runners are cutting back on the "garbage miles" and alternating days of intense training with days of ... rest. And, again, more strength work than in previous years.

MacKenzie article:


Kindred thinking here, from Robb Wolf:



on September 07, 2013
at 01:28 AM

Marathon is 42.195 K;)


on October 29, 2011
at 10:01 PM

There are many good books out there; this is probably one of the best: http://www.amazon.com/Daniels-Running-Formula-2nd-Jack/dp/0736054928/ref=dp_ob_title_bk

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