The holder of the Fastest Known Time for the 2,200-mile Appalachian Trail gives his 5 quick essentials for training for ultra and endurance running
 Take it to the max
Try to reach 60-70 percent of maximum exertion level three times a week. This isn’t a full interval workout, rather one step back from that, where you’re building lactic acid in the muscles. After a while, add a high-effort lactate producing workout, and eventually interval training, pushing your effort level above 90 percent.
 Get cross
Mix your training up by replacing one or two of the runs with hiking, swimming, cross-country skiing, tennis or even a walk on an inclined treadmill. And have regular massages to help rejuvenate the muscles.
 Strong arm tactics
It’s important to help the supportive muscular system for injury prevention. I do up to three days of strength training per week, for the upper and lower body, as well as functional core strengthening work. I’m a physiotherapist and know that lots of sitting leads to tightened hamstrings and hip flexors. I advocate stretching, but we don’t need to be gymnasts. I also do some occasional yoga too.
 Fuel right
Many runners eliminate certain food groups from their diets without finding healthy alternatives, resulting in a drop in health and performance. Eat whole foods — the less processed the better. I mainly eat whole, plant-based foods – healthy fats, whole grains, legumes, soy protein, nuts, seeds, fruits and vegetables. I eat organic foods as much as possible and try to eat locally grown, seasonal foods, supporting small, local, organic growers when possible.
 Have fun but listen
Finally have fun with your workouts, but also listen to your body and don’t be afraid to rest.
Scott Jurek is sponsored by CLIF, Pro-Tec Athletics, Ultimate Direction and Brooks