Colorado-based ultrarunner and coach David Roche smashed his 100-mile debut at Leadville 100 in August, taking down a 19-year-old record in the process. Roche has developed a unique training strategy that keeps him competitive at ultra distances while focusing on speed and sustainability, something he again exemplified at the Javelina Jundred in Arizona in October, where he sped to his second scorching 100-mile finish. By blending insights from both men’s and women’s training models, Roche’s approach emphasizes efficiency and adaptability, setting a new standard for ultra preparation—and using concepts all runners can tap into.
Train like a professional female athlete
When Roche and his wife and coaching partner, Megan Roche, began exploring untapped training strategies, they found inspiration in the approaches of pro female athletes. Historically, endurance training has centred on male athletes, and the Roches felt there was hidden potential in adapting elements of women’s training. They incorporated shorter, five-day training weeks, supplemented with cross-training (and a focus on fuelling) to support recovery and avoid disruptions in the endocrine system. This approach helps maintain consistency and enables Roche to train harder without risking burnout.
Build speed for ultra success
Roche’s training philosophy centres on a surprising principle for ultra-distance races: prioritizing speed. “Ultras are about improving running economy by constantly developing and reinforcing speed,” says Roche. To prepare for 100-mile distances, he includes shorter, high-intensity workouts typically associated with 5K and 10K races. Studies support this strategy, showing that a higher velocity at VO2 max is crucial, even for ultra distances. Roche notes that the connection between top-end aerobic output and running economy at ultra paces is undeniable.
How Roche’s training plan is built for success
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- Aerobic base: Built with Zone 1 and Zone 2 efforts through various sports, with cross-training a tool that allows for higher training volume with less risk of injury.
- Top-end power: Developed with short, intense hill strides and flat strides, focusing on mechanical efficiency and strength (which is especially important as athletes age–Roche is 35).
- Intervals: Short intervals (under three minutes) improve running economy and are done at high intensity, while longer intervals (over three minutes) target aerobic endurance at controlled efforts.
Prioritizing a foundation of speed
Roche believes speed is essential for long-term growth. “If an athlete doesn’t continually improve top-end output, they’ll hit a biomechanical ceiling before an aerobic one,” he explains. With a speed-first approach, Roche maximizes his running economy, allowing him to tackle ultras with efficiency and power. He has his sights set on Western States 100 next—”I’m in it to win it,” Roche says.
