South Downs Way 100: Pacing the Rolling Chalk Hills

Our South Downs Way 100 is a beautiful but deceptively tough course. The terrain rolls constantly, the chalk underfoot can be firm or slippery, and the long descents can sneak up on your quads if you overdo things early. The key to a strong race—whether it’s your first 100 or your fifteenth—is patience and rhythm.

Start sensibly through the early miles

From Winchester to Beacon Hill the running feels easy and inviting. This is where many runners get carried away. Settle into a steady effort, keep breathing relaxed, and remember that the race doesn’t really begin until after Saddlescombe.

Hike with purpose

The South Downs reward those who can switch smoothly between hiking and running. A strong hike is free speed on the steeper climbs and a great way to manage energy on the rolling ridgelines.

Look after the legs

Chalk descents can be fast, but they can also be hard on the quads. Keep your form compact and don’t charge downhill unless you’ve trained for it. The later sections from Alfriston to Jevington feel much better when your legs aren’t cooked.

Night running on the Downs

Expect cooler temperatures and a very different feel once darkness arrives. Layer before you need to and keep fuelling consistently. Eastbourne arrives quickly for those who stay calm and efficient in the final 20 miles.