In this extensive Runner’s Tribe series the world’s best ultra and trail runners share their training. Every few days we will be posting a new athletes’ weekly program during a peak training period. Next up we have one of the world’s best (arguably the best) international ultra runners, Dylan Bowman.


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A few accomplishments:

  • Ultra-Trail World Tour in Spain (third) in 2020
  • Two-time winner of Tarawera 100k, 2015, 2018
  • Two-time winner of Ultra Trail Mount Fuji, 2016, 2018
  • 2nd, TDS 120k, 2018
  • 7th, Ultra-Trail du Mont-Blanc, 2017
  • 1st, 100 Miles of Istria, 2017
  • 3rd, Way Too Cool, 2016
  • 3rd, USATF 50k Championship, 2016
  • 2nd, TNF 50 mile championship, 2015
  • 1st, TNF 100k Australia, 2015

Dylan Bowman

10 weeks out from a 100 miler.  Can you provide an outline of a typical week of training?

DB: Here’s an example of what I’d describe as a typical week in preparation for a 100 miler:

  • Monday – OFF (Recovery Day).
  • Tuesday – 2hrs with 4 x 15-minute intervals at about 80% RPE with half rest (7.5 minutes). I try to do these intervals running uphill.
  • Wednesday – 2hr endurance run.
  • Thursday – 2.5hr endurance run with 6 x 20sec strides
  • Friday – Easy 1hr run
  • Saturday – 3hrs with 2 x 30min intervals on rolling terrain with 5min recovery between intervals. Again aiming for about 80% RPE.
  • Sunday – 5hr-7hr long run on very hilly terrain, trying to mimic the course profile of the event I’m preparing for.

*training taken from his 17′ interview with Runner’s Tribe. Approved by Dylan for this 2021 update.

Interview with Dylan Bowman one of the world’s premier ultra-runners: Training, Racing, Life