Jeju 100M

Race strategy

Hold a steady pace and save energy for every section.

• Big early climb with 1.7km gain. Hold your pace, save your legs for later.
• 1078m descent. Go easy, save your quads.
• The finish is runnable. Save your legs to run it all the way.
• Long race. Control your HR and effort. Early mistakes cost the most.
• Control your HR on the first mountain, save your quads on the descents until 64.5km, then run your race pace.
• Start · 0.0km–1.2km · Race-day nerves push your heart rate up: don't follow the crowd, find your own rhythm.
• Settle in · 1.2km–22.3km · Climb of 1701m. Ease in: hold back more than feels necessary. The race is still ahead. Climb by heart rate or breathing, not pace. Hike the steepest pitches.
• Work · 22.3km–64.5km · Descent of 1078m averaging 10%, climb of 1408m, high point 1913m, descent of 1466m averaging 9%. This is where the race is built: steady, solid effort. Climb by heart rate or breathing, not pace. This descent is hard on the legs: short steps, stay in control, poles if you have them. Running pays off here: run wherever you can. Hike the steepest pitches.
• Fade · 64.5km–142km · Plus 2 more climbs and 2 descents. Your energy fades, and that's normal: hold a steady effort and stop counting the miles. Climb by heart rate or breathing, not pace. Running pays off here: run wherever you can. Your heart rate drifts down on its own: don't chase your early-race numbers, go by feel.
• Home · 142km–150km · 8.3km of runnable trail. No heroics: settle back into your own effort and hold it to the line. Running pays off here: run wherever you can.

Course

By gradient, 34% of the distance is uphill, 37% downhill and 29% flat. The longest climb runs 22.3km at an average 7.6% grade (1701m of vertical). The longest descent runs 16.1km at an average 9.1% grade (1466m of vertical). The steepest climb averages 42.0% over 0.2km. The steepest descent drops at 30.6% over 0.9km. Surface: 54% trail, 28% road, 7% smooth, and 6% technical. Flat-equivalent effort: 199.4 FlatKM.

Poles

Poles bring little benefit here: only about 15.2km of pole-friendly terrain.

Quad damage

Quad damage risk is high (index 51 of 100), with 65% of the load in the first half: 2 critical descents, the last of them run on already damaged legs. Downhill-specific preparation and a controlled early pace pay off here.