Races
Appalachian 200
Two hundred miles along the Blue Ridge corridor. Forty thousand feet. One hundred hours. The east coast answer to a mountain 200.
- Start1,444 ft
- High4,568 ft
- Low1,176 ft
- Finish3,547 ft
- Mid route at mile 99, cutoff 50 hours
- Finish at mile 200, cutoff 100 hours
Geometrycourse math
The cruxForty thousand feet when the Blue Ridge will not flatten (near mile 130)
Course DNA
The Course
Appalachian 200 runs 200 mi through Shenandoah Valley, Virginia. +53,629 ft gain and -51,526 ft loss. Surfaces skew 80% trail / 20% dirt road. Forty thousand feet when the Blue Ridge will not flatten. High point near 4,568 ft. Low near 1,176 ft. September temps run 40°F to 75°F. The course rewards patience early and punishes rushed descents after mile 100.
The Work
Train for 53,629 feet of climbing across 200 mi. Back-to-back long runs on trail. Practice power-hiking grades above 15 percent. 100 hours total means limited margin: rehearse fueling every 45 to 60 minutes and downhill eccentric work weekly. Technicality 9/10. Build a block that simulates the crux near mile 130.
Kit
September in Shenandoah Valley, Virginia: plan for 40°F to 75°F. Mandatory shell if rain is in forecast. Headlamp with spare batteries if 100 hours pushes past dark. Poles help on sustained climbs above mile 50. Vest capacity for 2 liters minimum. Shoes matched to 80% trail: lugs for mud, rock plate if the course turns technical after mile 100.
Race Day
Hold effort through mile 50. The field often splits on the first big climb after mile 100. Forty thousand feet when the Blue Ridge will not flatten near mile 130 is where time is won or lost. Walk the steep pinches. Run the flats and gentle downhills. Crew at major aids: socks, calories, ice if hot. Transitions under 5 minutes when possible. Final third is 66 miles of fatigue management. Finish with reserve for the last descent.
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