Henry Hart, 2025 UK 100km Champion.
Henry Hart is the new UK 100km Champ for 2025. He ran 6 Hours 37 Minutes and 18 seconds on a challenging, undulating, lapped course at Mallory Park, Leicester on Saturday 3rd May. The time puts Henry 10th athlete on the GB all-time 100km rankings and 4th on the Scottish All time rankings. After witnessing the incredible run. Icaught up with Henry for a chat this week.
AS. First of all, how are you? Yeah. All right. I’m doing good. The legs are, I’d say 90% back now. I could probably go for a run, but I’ll hold off for a week, because you know there are other things in your overall system, that need to recover a bit.
Who is Henry Hart?
AS. For the record, where are you speaking from?
HH. I’m in Canary Wharf in London right now.
AS. Which is where you work and also what is it you do for work? People are always interested in these little things.
HH. I work in structured finance, which is sometimes a little bit difficult to explain.
AS. So you look after money.
HH.Yes. But basically, I count money.
AS. You have a strong Scottish connection. Tell us about your Scottish roots. I’m sure a lot of Scottish readers will be keen to know how this chap talking with a very English accent comes to be running for Scotland.
HH. So the Scottish connection is that my mum is Scottish, born in Aberdeen to Stuart Gordon and Joy Sangster. I’ve never lived in Scotland, but we’d always go there for Christmas and holidays. I ran a few Highland Games and go up there fairly often to reconnect with family members.
AS. Scotland is very grateful for that.
Early Running.
AS.Were you sporty at school? Did you run at all there?
HH. I’ve always been a runner. I was quite short at school when everyone was trying to play football and rugby and stuff. It helps to be one of the bigger kids, and I wasn’t really one. I didn’t grow until I was like, 16 or 17, which is probably the reason I got into running in the first place.
AS. Were you competing as a junior or just enjoying things at school?
HH. I competed. I did cross country. I wouldn’t say I did particularly well, but I got around.
AS. As you went through the ranks, when did you seriously start getting into road running?
HH. I probably started getting interested in it when I was, maybe 16 or so and my brother ran a marathon. He ran 2 hours 55 minutes. At that point, it became an obsession to try and beat his time.
AS.How long did it take you to gravitate up to marathons?
HH. It was pretty much as soon as they would let me do it. I think you have to be 18 in the UK to run a marathon. So shortly after my 18th birthday.
AS. When did the seed for ultras become apparent?
HH. I think I probably ran ultras also when I was 18, maybe 19. I don’t know. I’ve always felt like I’m not very sprinty, so the longer the distances, would be my sweet spot. As I’m getting older, it’s actually genuinely turning out to be the case that I’m better at the longer distances than the shorter distances.AS. When you were 19, what sort of ultras were you running then?
HH. The first two that I did were, the first one was like a 50k on Dartmoor. It had some funny challenge name, but it was basically a Dartmoor 50k in about 2015. Then I did the Strasimeno 58km race in Italy. But I think the first time I did it, I probably came like 30th or something.
AS. The Strasimeno is something that you keep going back to. Do you have a family connection with Italy, with holidays or people living there, etc?
HH. So, when I eventually made it to uni, my parents moved out to Italy. My dad retired there, and Mum uses it as a holiday base. So we’ve been visiting there, well, I’ve been visiting there for several years and there is a big lake near where the house is, so it always made sense to do a race around it.
AS.Following a strong tradition of many lakes. Let’s see if we can go around it and can we go around it fast? Your time there and performance in the 2023 race put you on the radar for Scottish selection, together with your marathon background.
AS. Was it a hard decision to pick Scotland over England? A lot of runners have had this conundrum over the years, which is usually due to family connections, mother, father or close connection. But it’s never an easy decision for a lot of people.
HH. I don’t know if it was so much a hard decision, but I wouldn’t say that I had a preference for one or the other. In some ways I feel just as English as I do Scottish. When the Scottish opportunity came up, it was too good to pass up.
First Scotland Call up.
AS.So early 2024 you get picked for Scotland, and you go to Perth in March for the Anglo-Celtic Plate. I think it’s fair to say you weren’t quite happy with that, but how did you find your first 100k?
HH. I found that one a bit tough. I’d missed a little bit of training over the winter with a sort of a foot niggle that I could train through but not 100%. And then I got ill in the week leading into the race. I mean, these are kind of excuses when you know if you have a good race you almost forget about them, but when you have a bad race, it’s like,” Oh maybe that was the reason. It was just a very tough day. I wouldn’t say I started out too fast. I wasn’t in that big lead group of eight to ten people going off at a 6:40 mile pace. I was back at around the 6:50 or seven-hour pace mark, and I couldn’t even hold that. So it was quite a disappointing day.
Over the last year, I’ve been thinking, you know, am I even cut out to be able to handle 100k? Maybe I’m just a sort of marathon and 50k specialist, but it was good to get the redemption this year and at least prove to myself that I can get around 100k satisfactorily.
AS. I would say more than satisfactorily. So 7:14:52 last year, 6:37:18 this year. Over half an hour improvement. It’s great when something like that happens. Leaving aside the fact you had little issues building to last year, you seemed to be on a roll the last 12 months, achieving PBs at various distances. Have you changed training at all? Or is it just the classic hard work and consistency?
HH. Yeah, mostly just continuing the same work. Mileage has increased a little bit. In terms of training, the long runs have been a bit harder and maybe more specifically more kind of race pace work rather than just doing all my long runs easily in training trying to push the carb rates a bit higher so
In training, I would sort of go up to 150 or even more grams an hour just to get used to that really high rate. And then, when it comes to racing and you’re trying to push 135, it doesn’t seem too bad.
AS. We can maybe come back to that a little bit later on because that’s an impressive amount of carbs. A lot of people just won’t handle that.
You obviously found the right way to do that, but in the last 12 months, you’ve improved your marathon PB. You’re knocking out 5k’s in the low 14s, which for a 100k runner is very impressive. You’ve almost got this amazing range from 5k, right through to 100k now. Do you think you’ve found your best distance yet? Do you think you have a sweet spot distance?
HH. I often think about this. I think between 5k and 100k is probably pretty even across the board now, but below 5k, It does become a lot worse. My 800 metres is pretty rubbish compared to my 5k.
I just enjoy racing. That’s why I’m doing all these 5ks and stuff. I’m not tapering for them. I’m not focusing on them, but they’re good fun to do, and you come back the next day, and your legs ache a little bit, but you haven’t really cost yourself anything.
The build up to Mallory Park.
AS. You did a marathon block in the autumn, building to Berlin. How big a block did you have coming into this race?
HH. So, in basic terms, it was pretty perfect and exactly what I wanted to do. I hit over 220km every single week without fail. I averaged just over 225 Km in the 16 weeks leading in, just before the taper. So, I was pretty happy with that kind of volume.
AS. It’s impressive that you managed to hold it together without any little blips. Within that, what was the longest run you did?
HH. The longest absolute run was 70k, but that was quite easy. That was a jog around Richmond Park a few times. The longest, more specific one was 65k. It was run at a little bit faster than the race pace in Richmond Park as well.
AS, Do you incorporate regular speed sessions into your week? Are you going down to the local club or just doing things by yourself?
HH. I train with Belgrave Harriers in Battersea Park, and every Tuesday is what you might call a “standard club session`” where you’re doing some number of intervals with a shortish rest, and the typical thing is that most people will go down there and rag it. I guess one of the changes I have made over the last few years is most of those Tuesday sessions I’ll do them kind of controlled. I’ve got a lactate meter now, so I’ll try and keep my lactate below LT2 if you like and just control them. I’ll do some hard sessions, but most of them are controlled sessions on Tuesdays.
AS. When I think back on my training, when I was building up to a big race, I often had a key session or a key week, where everything came together, and you think, “Yes! We are really on track here.” Did you have any magical moments in the last few months where you thought, “Yes, this is building towards what I wanted to build to?”
You do weeks of hard work, and then, all of a sudden, you think, “Yes. We’ve actually reached that little plateau where I’m actually handling this now. ?’
HH. I think the good thing about this block is that it felt more manageable and I felt good throughout the block.
When I did my Berlin block last year, I really felt overfatigued a lot of the time. It was only when I tapered that I started feeling good, and I was managing the sessions, and I could get through them successfully and quite easily.
With this one, I felt more in control most of the time, especially once I’d come back from Kenya, where maybe spending a bit of time at altitude helped manage the high load of training when I was back in London.
AS. That leads seamlessly to my next question, I know you went to Kenya. How long were you in Kenya, and were you with a group or just doing your own thing out there?
HH. I was in Kenya for two weeks with a bit of travelling on either side, so maybe say just over two weeks. I was there on my own, but the thing is, when you go there, there are lots of people on their own in terms of like Europeans. So it’s very easy to find people to train with and hang out with and actually, I’d recommend if anybody wants to go to Kenya, go on your own. Otherwise, you kind of silo yourself into a group and you might not get to have as many opportunities to find new people to train with and make new friends.
AS. That’s an interesting observation.
How the Mallory Park 100km unfolded for Henry.
AS. Fast forward to last Saturday morning, and it’s five minutes to eight. You’re on the start line at Mallory Park. What feelings are going through your head?
HH. I was just focusing on the back of Jarlath McKenna’s head. I went in with a firm plan to follow him for as long as possible.
Note, Jarlath McKenna was, on paper, the fastest man in the field, with a 100k PB of 6:37:19
AS. That worked for a while, but were you surprised when he fell off the pace?
HH. I was a bit surprised. It had been mentioned that he might have had a bit of a calf or Achilles issue, and he did have a bright bit of pink tape on his Achilles. So I guess that would make it more likely that he might have missed some training, and maybe he wasn’t as fit. When he started dropping off, I think it was probably only 40 or 45 K, it put me in a difficult situation. I was really in two minds about whether I was getting too excited by drifting off the front. Looking at the pace, the average pace was slowly drifting towards like 4:01, or 4:02 per Km and you’re thinking, “Is it sensible to try and go faster in this heat, or is it more sensible to stick with Jarlath? In the end, I went off the front, but looking back, maybe that wasn’t the right decision. Maybe I am just being critical about my own race. In the end, it worked out, but I guess that’s survivorship bias.
AS. Rob Payne went off very hard at the start. Did it concern you that Rob had gone off hard and had about a two-minute lead on all of you at one point?
HH. Not so much. One of the advantages of the course was that there were quite a lot of switchbacks, and after the first 30k, I was taking manual splits on my watch so I could keep track of how far ahead he was. It only really got out to two or two and a half minutes and I think that’s not a substantial amount of time when you still got 70K to go. I wasn’t worried at that point. And then a little bit later into the race, at say 45 Km, he was already starting to come back to us naturally. So, I wouldn’t say there wasn’t any point in the race that I was particularly worried. Although, you know, if it had been the same situation at 80k, it would have been more worrying.
Negative splits for 100km!
AS. Did you actually get a 50k split, or did you get your own 50k split? We were kind of frustrated as we were promised that we were going to get 50k splits for everybody, but they never materialised on the day.
I didn’t get a 50k split. I mean, I was trying not to count kilometres or look at the distance on my watch, and the same with the laps. I could probably manufacture one from my watch.
I know for a fact that it would be a negative split.
AS. I had worked that out from the lap splits anyway. You were certainly speeding up in the second half, which is also impressive on that course. Did you have any time when you felt little wobbles or little blips were happening? It didn’t look like it from your pace on the splits, but inside, were you thinking, “Ooh! Can I hold this? Have I maybe been a bit ambitious in taking it on?”
Note. Henry, post chat sent me this note “Looking back at the GPS file, I hit GPS50k at 3:19:32, The total GPS distance was 100.52km, so I’d estimate the 50k split would be 3:20:34”.
That would equate to around a 3:16:44 second half.
HH. I had moments when I was worried about what could come in terms of when you’ve run that hard for that long, there’s always the possibility that you’ve just misjudged it. Any minute now, you’re going to run out of glycogen, and your legs are going to stop working, but it was more the fear of that coming than it actually happening. I’d say I stayed pretty controlled right until the last lap, where I did slow down very slightly if you look at the lap splits.
AS. (Laughing)You mean you could have run 6.36?
HH.No, I mean, I was forced to slow down on the last lap. I didn’t deliberately do that.
AS.So how does it feel to be British champion at 100 kilometres?
Has it sunk in yet?
HH. It hasn’treally. It’s all a bit of a dream. Last year, at Perth, when Dougie won, I was amazed by his performance and the drama of him winning in that last-lap battle with James Turner. Since then, I’ve been listening to all the podcasts, reading many articles and getting quite immersed in it. For it to happen to me, it doesn’t feel real yet. But, yes, it’s brilliant. And to get that medal and the GB shield, and the Don Ritchie Cup is very special. Some of the names that are on those trophies are quite special.
Nutrition and trying to take on 125-150 grams per hour!
AS. Going back to your nutrition strategy. I am intrigued that you said you were working in training at trying to get 150 grams an hour of carbs in. In the race, you’re aiming for well over 100 or 125 grams per hour.
A lot of people would struggle to get that on board. Is that something you’ve deliberately set out to try and train your body and your gut to deal with in long training runs?
The evidence is, it seems to have worked. Has it always worked, or is it something you just had to really work at? I mean, have there been times when you’ve taken that amount on board, and you’ve had problems with your stomach?
HH. That’s an interesting line of questioning because I think, you know, and your readers will know that’s quite a big intake. It’s quite a big hot topic at the moment. I’d say I’ve definitely worked on it over the last couple of years. I think last year, I was probably targeting a hundred grams an hour and I wasn’t even able to do that, probably because I was just dying in every sense in the last 20K. At Berlin, for my marathon last year, I was only doing 90 gms an hour, but I guess just consistently on every long run, trying to push it has helped. I think it’s more getting used to it than actually physically training your body to absorb it. There are definitely times when it hasn’t worked out. There was one long run that I did in Kenya, where I tried to have over 150 grams an hour and it ended up all over the tarmac let’s say.
AS. What were your drinks of choice during the race on Saturday?
HH. So, on Saturday, I used a Maurten caffeine mix. It was just the same every stop. Every other lap, a bottle was 88 grams of carbs with 100 milligrams of caffeine, which is good. Without making this into an advert, they’ve got some cool technology that helps it absorb a bit better into your bloodstream. In training, I’ve just been using table sugar because it’s basically the same thing. Also, it’s a lot cheaper, so I can use table sugar, in every long run without having to worry about the cost.
AS.Whatever you did, you’re having caffeine from the start. A lot of runners don’t start introducing caffeine until later in the race as they fear they’ll just crash and burn. You’ve obviously adapted your body to handle that from the start.
HH. I guess the thing is, with my caffeine strategy, I kind of model how it builds up in my bloodstream over the course of the race. You can assume a five-hour half-life of the caffeine entering your blood. So even though you’re having it from the start, the amount in your blood is building up over the course of the race anyway. So I feel like having it at the start. Or just having it dripping in steadily is still fine because you’re not reaching those sorts of high concentrations until the end anyway.
AS. That’s Interesting.. I’m fascinated that you have thought this through very well. Is this something you’ve done yourself? Have you been getting advice on this? Or is this something you’ve worked out from all these hundreds and hundreds of podcasts you’ve been listening to?
HH. I guess most of it myself. I talk a lot to Rob Kelly, who was on the Irish team, and also lives and works in London, and runs with Belgrave.
We’ve got a Whats App chat full of research papers going backwards and forwards. It’s very useful to have that sort of sounding board to chuck ideas about.
AS. I’m sure we could do a whole session on that sometime, but that might be for the future.
Shoes of choice
AS. Okay. The geeky question everyone wants to know. What shoes were you wearing?
HH. The Alpha Fly 3’s.
AS.Okay. You’re an Alpha Fly fan.
HH. I’m not religiously an Alpha Fly fan, but I think that there were basically three options that I considered. One is the Alpha Fly, as it seems to test really well in terms of running economy. It’s quite a wide base and quite safe.
You know, nobody’s had them really fall apart in a race before. The other option was the Adidas Evo Pros. They are really expensive ( Note £450 on the Adidas website.) You’re supposed to use them only once! I used them for a speedy 5k last week, and they’re already starting to fall apart, so I think it was a good decision not to take them around 100k and find them falling apart on me. Then the final option was the new Puma ones ( Puma Nitro Elite) that have come out, and everyone is raving about. The ones that Dave Shaw was wearing. They seem to be testing really well, but you just can’t buy them because they’re all sold out everywhere. Even if I had found a pair, it’s not good to try new shoes on race day. That’s never a good idea.
AS. So, you like the Alpha Flys, but you’re not totally wedded to them, and you’re happy to look at other options.
The global state of 100km as an event.
AS.Just widening out the conversation and looking at 100K as an event.
You’ve embraced 100K as an event in the last 18 months, building up to Perth and more recently building up to Mallory Park. Having been involved with ultra distance events for many years, I’m aware that, certainly since COVID, there are a lot of very competent marathon runners now looking at 100k as an event they can transition to.
Look at last year’s field in Perth, On the men’s side with people like Dougie Selman, Alex Milne, Joe Turner, James Turner, etc. They’re all very competent marathon runners, with PB’s close to 2:20 or below 2:20. They are actually embracing 100k as an event. It’s what the Japanese have been doing for years in encouraging their fast marathon runners to move up and just see who can handle 100k training. And it works for them. They consistently win the gold medals or are on the podiums at the World 100km Championships, Do you think more competent marathon runners should have a look at least at 50k if not 100k?
HH. Well, if they could stick to Marathons for a while and give me a chance at 50k and 100k, that’d be nice. I’m probably going to sound a bit like Ollie Garrod here, but I think fast runners should probably just race more and do more 50ks and more 100ks and not worry too much about making every race an “A” race.
For example, I’m gonna do a few marathons in the autumn. Maybe 50 K’s as well, but they won’t all be like full gas efforts.
I personally really like the hundred km and it’s probably gonna be my focus going forward, even more so than the marathon, but I think that’s just because long-term it suits my strengths. I’ve always felt like endurance seems to be my strength, even compared to other endurance runners, so that’s where I’m coming from, but I understand why people would want to stick to marathon as much as they want to stick to 10K and 5K if that’s their strength and there’s obviously a lot more money in it if you’re really good.
AS. We all know, there are very few ultra runners actually making a living out of running or road ultra runners. The trail is slightly different, but the number of road runners making money out of ultra running is infinitesimally small compared to the trails. You’re very successful at 100k so far. Have you got to the point yet, or is there a seed being planted that you’d like to go longer and try a 100 miler?
HH. I think I need to master the 100k first. Obviously, getting to represent my country, either Scotland or Great Britain, is a big priority, and I don’t think there are any Scotland vests up for grabs in the 100 milers yet.
AS.No, there are not.
HH. So I’ll probably do one at one point, but I wouldn’t say it’s like a focus compared to trying to do well in races like the Anglo-Celtic Plate and maybe in the future some international competitions if we’re lucky enough to get there.
Tempted by Hills and Trails?
AS. You’re good on the road. You mentioned you did some racing on Dartmoor. Was it on the trails and tracks or the roads around Dartmoor?
HH. It was more multi-terrainYeah.
AS.Do you ever think you might be tempted to get onto the trails, or are you more naturally a rhythm runner suited to the trails?
HH. I don’t know if they’ll remember this, but someone at Scottish Athletics has probably got some emails from me back from 2016 or 2015 asking, How do I get involved with the Scottish trail and mountain running Scene. A few races were suggested to run, so I went and did them.
Probably nobody’s going to remember this as I didn’t come anywhere close to anything to write home about. I came to the conclusion that I really like running on the trails and running up mountains and stuff, but I’m not very good at it.
Partly because I live in London and there are no hills here. And maybe also I’m quite tall, and thin, which may give me a slight weight disadvantage. I don’t know if that’s a real thing or not, but I enjoy going to the mountains and I actually do a fair bit of mountaineering and stuff, but I’m not very fast on the hills compared to the roads.
What’s Next?
AS.. So what’s next? What are you going to do for the rest of the summer?
HH. The big goal is probably the Berlin Marathon in September. I’ve signed up for Valencia as well. Over the summer, I don’t think there’s any point trying to get any fast times in marathons and 50 K’s because it’s just too hot. So I’ll have some fun on the track, do some Mile races and some 5k’s, and maybe see if I can get close to breaking 14 minutes on the track, that would be nice. Then knuckle down and do some long runs and hopefully get a good time in Berlin.
AS. Related to what we were talking about earlier, For anyone reading this who’s a marathon runner, thinking of going to 100k and feeling I won’t get any faster at the marathon anymore, It’s been well proven that you can run 100k’s and improve your marathon time.
HH. Exactly, I mean, just look at Alex Milne recently running 2.14 03 in London after his top ten in Comrades and the World 100km last year. He’s a classic current example and there are numerous others.
AS. Does Comrades tempt you?
Having seen what Alex and Andy Davies did out at Comrades last year. Would the history of the event tempt you? Is it possibly some prize money? Or is it just because it’s a big challenge with thousands of people running a classic road ultra?
HH. I suppose it’s got to be the history and reputation of the race. Ultimately it’s a really good competition. It’s like the ACP. There’s always going to be really good people turning up to do it and if you get top 10, like Alex did, you get one of those gold medals and that’s got to be a cool thing, right?
As. Yes, a Comrades gold medal would look pretty cool on your mantelpiece,
AS Finishing up. For, any marathon runners who are thinking, maybe I could do 100k, what would be the best bit of advice you could give them?
HH. I think the main thing from a training perspective is just longer long runs. Everything else is pretty much the same. You don’t have to change too much. It’s just the long run and possibly the volume of the training, a little bit.
I mean, having read some of the articles that you have written on Don Ritchie, it seemed like even his long runs weren’t that much longer. He was pretty much just doing marathon training the whole time with regular long runs of 50km.
AS. His training volume was quite high though, but he could sustain that. All the pioneer ultra runners of the 1970s and 1980s were just trying to find out what their bodies could handle. We didn’t have hundreds of podcasts or professors of sports science telling us what to do. You were just finding out about yourself and what you could handle, which was fun in its own way.
HH. Sounds a lot like Steve Jones’s marathon training
Note. Steve Jones, from Swansea, was one of the world’s top track runners, who broke the world record for the marathon, running 2:08:04 in 1984 at Chicago in his first attempt at the distance.
The mental side of running 100km.
AS. You mentioned earlier that later in the 100km race, you had a slight fear that you might blow up and people might come through. In any race, and certainly in a road 100km, the whole mental or inner side of things really comes into play. How do you deal with, that? What’s your inner why? When you’re in a long race, even a marathon, and you’re two-thirds in, and you’re thinking, “Okay, this is interesting. I might be able to hold this together. I might not, but we’ll just give it a go.” Do you have any strategies that come into play, just to keep you mentally together? Is it as much of keeping you mentally together as it is keeping you physically together, and can the mental side override the physical discomfort sometimes?
HH. Oh! That’s quite a question. You ask yourself that kind of question a lot. I think it’s more useful to be honest with yourself about how you are feeling during a race rather than trying to be a hero and push through the pain, thinking that’s how you’ll achieve your best race. I think 90% of the time, that’s going to lead you down a route of blowing up. 80% into the race, you know, sometimes you can trick yourself into, “Oh well! If I just push harder for this next 20 Km, then I’ll have more of a buffer when I do blow up with 30 Km to go. I think the right approach to take is to run the rest of the race, on average, as quickly as you can, and the best way to do that is to evenly split whatever you’ve got left in the tank.
I just try and take a cold, unemotional view of things when I’m actually in the race, rather than trying to get too excited or romantic about it. It also helps to think that if I just stick this out for another 15 or 20 K, then I’ll win, and that will be fantastic, and I’ll be really proud of myself for winning. I think that’s more of a pain management thing, rather than a way to affect your actions in a way that maximises your chances of doing well in the race.
AS. That’s a good place to wrap this chat up. It’s been fascinating exchanging thoughts.
HH. Thanks for taking the time.
One sensed Henry still can’t quite believe he has run 6:37:19 for 100km and is still processing it all. The fact that most people there on the day at Mallory Park, considered the course to be quite challenginng, makes it even more impressive. We await news of when the next IAU World Championship will be, sometime in 2026. He has certainly put down a good marker for that, though i feel sure there will be others who will also take up the challenge.
Full results from the UK 100km championships ic. the Anglo-Celtic Plate are HERE
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Adrian Tarit Stott.
The author is a former GB 24-hour ultra international with over 100 ultra race completions. He has also been involved in organising ultra-distance races for over 30 years. Still an active recreational runner, he is currently a member of UKA’s Ultra Running Advisory Group (URAG) and the Mountain and Trail Advisory Group. He also contributes as part of the selection and team management for both Scottish and GB ultra teams. A freelance writer in his spare time, he contributes articles and reports to several websites and magazines including Athletics Weekly and Irunfar.
