Fotos: zVg

As part of the Italian long-distance championships, Pascal Rüeger broke one of Switzerland’s longest-standing athletics records. The 45-year-old runner from Aargau won the 100 km race south-east of Rimini in 6:18:27, smashing the national record from 1985 by 8 minutes and 57 seconds.

Record run at Ultra Conero 

The Swiss record of 6:18:27 is the result of a very long journey. It began two years ago, when I ran 6:41:32. At that point I knew that with proper preparation I could break the Swiss record. But it’s extremely difficult to find the perfect race. The date has to fit, the course must be officially recognised and measured by World Athletics, strong competition helps, and the event also needs to fit into the season plan. So I set out on that journey — and failed many times. Sometimes it was too hot, sometimes too rainy, and other times too windy. This time in Italy I knew my fitness would allow me to run a strong time. But I also knew everything had to come together. Accordingly, I was very nervous beforehand.

The race itself then unfolded almost exactly according to plan. I ran the entire 100 kilometres alone and without stopping, and never looked back. Apart from the cyclist leading the race, my only real point of reference was my partner, who supplied me lap after lap with gels and drinks. I stayed completely focused — and only in the final 500 metres did the emotions really arrive. Then they came all at once.

Goals for 2026

As a runner, you are never completely satisfied. I find satisfaction in the process rather than the result. That motivates me and keeps me training. So I still have many goals. Over the next few years, I would especially like to complete a 24-hour race properly. That’s something I haven’t managed yet. 

Annual structure

Each year I select key targets in spring and autumn, and at the same time look at when the World Championships take place. That way I have several fixed points in the calendar that shape my programme. 

Training routine

I complete up to 15 running sessions per week, usually on my own. On average I cover 160 to 200 kilometres per week, and during peak weeks even up to 300 kilometres. On Thursdays I do my two ultra-specific sessions, gradually building them week by week up to 50 kilometres in the morning and 50 kilometres in the afternoon. In addition, on Tuesdays and Saturdays or Sundays I complete an intensive session at threshold level (for example 3 × 4 km) or above (for example 10 × 1 km). On the remaining days I run two to three times at low intensity. The time between sessions is dedicated to recovery and my work as a content creator.

Favourite training session

Long, moderately intense runs: two sessions of three hours on the same day. That’s when I most enjoy what I do.

Managing intensity

Mainly through heart rate. I use pace to guide myself towards the target intensity, but perceived effort naturally also plays a role. Still, I tend to rely more on heart rate.

Coach

I do everything myself. I acquired the necessary knowledge about training and nutrition independently by studying a wide range of research papers. I know what works — and I’ve adapted it to suit myself.

Key to success

In my opinion, three things are crucial: strong physical training is essential, followed by personal experience and mental strength.

My strength 

I’m someone who always gets back up and perseveres. I would say I’m a very resilient person.

My weakness

Swimming: I would never have become a good triathlete. And patience. However, ultra running has taught me incredibly well that some goals require a great deal of patience. I’m very grateful to have learned that and to grow through it.

Challenges in competition

When a race lasts more than six hours, there are many uncertainties. From a nutrition perspective, for example, you never know whether everything will work or whether stomach pain or cramps might occur. At some point energy intake slows down, and you also start to wonder whether you still have the mental strength to carry on over the full distance. Especially when heat, wind or other external factors suddenly come into play. That affects you — whether you want to admit it or not.

Insider tip

Don’t let yourself get discouraged and believe in yourself.