North Downs Way 100^®

Introduction

The NDW100 is a 103 mile continuous point to point trail race along the North Downs Way from Farnham in the Surrey Hills to Ashford in Kent. The race begins at 0700 on Saturday 3rd August 2024. Runners must reach the finish line in Ashford within 30 hours in order to be recognised as an official finisher. There are further cut offs at every aid station on route.

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Course and Trail Conditions

The race starts at the western origin of the North Downs Way trail and stays entirely on the national trail until Knockholt Pound where runners will detour to the Village Hall 50 mile aid station. The race then continues on 53 miles further east down the trail, to Ashford and the finish.  

This is a National Trail maintained by the National Trail Trust together with the various county councils and extends all the way to Dover on the South East Coast of the United Kingdom. The trail is open year round to the public, but cuts through a mixture of private land and public byways. It is absolutely essential that runners respect the land at all times on the course. 

The race begins at the very start of the NDW trail. Following the briefing, runners will be led down to the race start point. The NDW trail starts at a Waymark post on the corner of Station Hill and the A31 Farnham Bypass. The route begins on a short stretch of tarmac running alongside a river before heading into more rural ground. The NDW trail is predominantly off road but runners get a quick insight into the overall terrain of the course within the first few miles as the route makes its way through woodland, over tracks through fields and along minor roads through villages. 

1. Course Route: The race will be a point to point run of 103 miles. 

2. Familiarity: Knowledge of the trail offers both physical and mental advantages . Runners are advised to cover/ recce as much of the trail as possible before race day, particularly the sections that you expect to run in the dark. 

3. Weather: Temperatures during the race could range from just a few degrees to 35 degrees celcius and runners should be fully prepared for both extremes. Humidity during August in the South East is high. Weather conditions are unpredictable and can change rapidly. If it rains the ground will become wet, slippery and in places very muddy, presenting technical footing particularly on the trail and stair sections of the course.

4. Hydration: If it is hot, it will also likely be humid and hydration will be crucial to your safety and enjoyment of the event. Even if it is cold it is extremely important to stay hydrated. The aid stations are positioned such that water is available at regular time intervals, always make sure you have the capacity to carry enough to cover the distance to the next aid station (please see medical notes further down this document on hydration/ salt intake balance). 

5. Trail Markings: Permanent North Downs Way markings include sign posts, finger posts and other fixed markers all displaying either the acorn symbol or 'North Downs Way' text. These can be used during recce's and during the race as the principal source of navigation. Additional trail markings over race weekend will consist of our Centurion pink recycled reflective ribbons, Centurion directional arrows and branded yellow signage at major junctions. Race staff and volunteers do their best to provide a marked trail, but it is necessary for runners to continually remain alert as they travel. On occasion, course markings may be removed or vandalised, or course markers may not be able to place signage at a critical turn due to unusual circumstances. Knowledge of the trail, particularly of those miles that will be covered in the dark, will be of infinite benefit to the runner. You are ultimately responsible for following the correct course. 

6. Dropping: If you have to drop out of the race at a point where your crew (if you have one) is unavailable, we will make every reasonable effort to get you to the finish or to the nearest major checkpoint that is still in operation, particularly if you are in need of medical attention. In non-emergency situations, you may have to wait several hours before being transported, so please be patient with the staff and volunteers. All aid stations have cut offs and will close as soon as the cut off is reached. If runners are still behind on the course when a cut off is reached, the aid station crew will wait for them before departing. We will remain in situ until every runner is accounted for. We will give runners EVERY opportunity to make the cut off but if you are pulled from the race officially, you will have your number and tracker removed and should you wish to continue, you will do so at your own risk. A full list of the cut offs can be found under the aid station section.

7. Trail Etiquette: Please be courteous to hikers, mountain bikers, horse riders and other runners. Please also respect that many residents back on to the trail. Keep noise to a minimum through those areas and throughout all sections traversed during the night. LIttering of any kind will result in immediate disqualification.

8. Volunteers: Volunteers will do everything possible to make your day a success. Many spend more hours out on the trail than do the runners themselves. Please be polite and make a point to thank them. Without the volunteers, there would be no race. 

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Rules

All rules are at the final discretion of the race management team. No challenges will be permitted.

Mandatory Gear: Runners must carry the following mandatory equipment at all times. A time penalty of one hour will be imposed for any item found to be missing at any point on course. Please refer to this page for explanations on the inclusion of the below items. 

There are many options regards kit for fulfilling these requirements and those of other events. We stock what we believe to be the best options at our online store available by clicking here under the Mandatory Gear Section. Please ask us if you have any questions.

• Fully Charged Mobile Phone including the numbers for the Race Medic and Race Director (on the number you have given at registration)
• Water Bottles/Bladder capable of carrying a minimum of 1 litre.
• Survival Blanket: 1.4m x 2m minimum
• Waterproof Jacket: Gore-tex or similar, minimum 10000mm+ & must have sealed seams. 
• Whistle
• Headtorch or Primary Light Source Minimum 75 lumens (From Knockholt Pound Only)
• Back Up Light source - Minimum 25 Lumens (From Knockholt Pound Only)
• Long sleeved base layer or fleece top - This must be carried separately from the start and kept dry, for use only in an emergency. Starting in 2 layers is not a substitute.
• Cup or Mug

Strongly recommended but not mandatory: 

• Route Map - Should be a hard copy that you are able to navigate from and not a map on your phone
• Compass - This should be a separate physical compass and not electronic/ on your phone. 

RULE VIOLATION PROCEDURE 

Any protests to a ruling or of a runner to runner violation must be submitted by a registered entrant and must be lodged using the following procedure: 

1. Report the alleged violation to the runner, his/her crew or pacer as the incident occurs. Enlist a fellow witness to the alleged violation if possible. 

2. Report the alleged violation with the runner’s name and number to the next available aid station staff. 

3. Report the alleged violation in writing at the finish line to the race director. All protests must be submitted by 6pm on Monday following the race. Written protest must include the name of the person who lodged the complaint. 

4. Decision on all violations and rules is at the final discretion of the Race Management ONLY. There will be no challenges after that decision.

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SUPPORT CREWS

Please see the video here for details on what the terms crews, pacers and supporters mean and where and when the three groups are permitted at our events.

 

Crews are in no way essential at this event, we look after you with fully stocked aid stations, medical support and plenty of volunteers to help you on your way. However, having a crew can provide a psychological lift and ensure that you have the food and drink you prefer and changes of clothing along the way. 

A separate tab listing all crew access locations is available by clicking here

Crews must follow all of the rules and regulations of the race, including the Rules, Rules for Crews and any supplementary instructions issued in pre-race memos or at the race briefing. All crew members must willingly comply with all instructions from race staff at all points along the trail and its access routes, including parking regulations, or risk disqualification of their runner. 

The runner is directly responsible for all of the actions of his or her crew throughout the duration of the event.

RULES FOR CREWS 

A crew member is defined as any individual who provides material support to a runner during the event. 

Crew vehicles must be a maximum size of a Long Wheel Base transit or transporter. No Motorhomes for any reason.

Crews may meet runners or assist them ONLY at the points listed on the crew info page here. The aid station locations and many other points on the course are remote and too small to handle ANY additional parking. If your crew do assist you outside of the permitted points, you the runner will be disqualified. PLEASE ensure your crew do not break this rule - you will threaten the future of the race by doing so. YOU are responsible for the actions of your crew. We cannot make this any clearer, if your crew attend anywhere outside areas deemed as permitted crew access, you risk disqualification from the event. We get people every year who are fully aware of the rules and continue to disobey them. It threatens the future of the event so please ask them not to do it. 

Runners may only have one crew vehicle attend to them at any one location eg. only one crew vehicle may be on course at any time, but that vehicle may change throughout the race.

Crews must always drive at safe speeds. 

Crews must never park illegally on the road, or in such a way as to block traffic, access to the trail or checkpoint, or other parked cars. 

Littering of any kind at any checkpoint, along the trail, or at the finish line is strictly prohibited. 

NOTES FOR CREWS 

Crews should be equipped with torches and first aid kits. 

As the day progresses, crews should take care of themselves as well as they take care of their runners. Adequate hydration, regular meals and appropriate clothing will keep crew members happier, stronger and focused on the needs of their runner. 

RUNNERS WILL BE HELD RESPONSIBLE FOR THE ACTIONS OF THEIR CREWS AND PACERS

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Pacers

A pacer may accompany a runner on the trail during the race but only from Otford Crew Location onwards. Pacers are allowed solely as a safety consideration for fatigued runners. Absolutely no physical or mechanical aid may be given by the pacer to assist the runner over difficult sections of the trail except in medical emergencies. 

Pacers should be experienced trail runners in excellent physical shape and conditioned adequately to run in potentially difficult weather conditions over considerable distances. Most pacing will be done during night time hours and early morning; so pacers should be warmly dressed, used to running with flashlights, and familiar with the trail. Pacers should be adequately supplied with lights, food and water. They may accept food/ drink and medical assistance at the aid stations. 

RULES FOR PACE RUNNERS 

1. A pace runner is any individual who accompanies an entrant for any distance greater than 100 yards at one time. 

2. One pacer at a time may accompany each runner from Otford, the 54.5 mile crew location through to the finish but no pacers are permitted of ANY KIND prior to the runner reaching Otford.

3. Pacers may only meet runners/ handover to a different pacer at locations deemed crew access permitted available at this link. That means that some pacers will need to be able to cover over 20 miles at night with a very fatigued runner. Please make sure your pacer is equipped to manage this.

4. Multiple pacers are allowed but NO MORE THAN ONE PACER may accompany the runner at any time. 

5. Pacers must be at least 18 years of age.

6. Pacers can travel ON FOOT ONLY and must enter and leave each aid station with their runners. 

7. No mechanical or physical assistance may be given by the pacer to the runner at any time. 

8. Please respect the trails; littering of any kind is strictly prohibited. 

PACERS MUST COMPLY WITH ALL RUN RULES AND REGULATIONS, INCLUDING THE RULES, RULES FOR PACERS AND ALL INSTRUCTIONS FROM RACE STAFF.

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Medical

The North Downs Way 100 is an extremely challenging event and participation presents numerous medical risks, many of which can be extremely serious.

Participation in this event is at the runner’s own risk. Although medical personnel are positioned at various points along the course, the inaccessibility of much of the trail will make it difficult or impossible for medical assistance to reach the runner immediately. 

Medical support at the race is under the direction of the Race Medical Director who’s details to be used in an emergency will be made available to all runners at registration, further to that of the Race Director. 

The medical team on site for the weekend is provided by Medi 4 Medical Services. At any one time during the race there will be a minium of one ambulance/ medical support car on call. There will also be a static medical team at the finish from the time of the first, to the time of the last finisher. In addition there will be medical crews at some of the major aid stations. 

It is important for each entrant to recognise the potential physical and mental stresses, which may evolve from participation in the race. Runners may be subject to extremes of heat, cold, hypothermia, hyperthermia, dehydration, hypoglycemia, hyponatremia, disorientation and mental and physical exhaustion. We and the medical staff strive to work with runners and will do all we reasonably can to ensure “safe passage” to the finish line, but ultimately runners must understand their own limitations. Adequate physical and mental conditioning prior to the race is mandatory. If you have not been able to prepare properly, do not attempt to run. 

Runners should appreciate the risks associated with participation in this event. Actions may have to be taken on your behalf under extreme time constraints and adverse circumstances. We will make every effort to give assistance whenever possible but ultimately and primarily you are in charge, and you are likely to be solely responsible for creating your own crisis that we must then respond to. Be careful, be responsible, and do not exceed your own abilities and limitations.

Some of the main risks, but certainly not all of them, are listed here. These should be understood and remembered by all runners, before and during the event. Please note that death can result from several of the risk conditions discussed below. 

1. Renal Shutdown: Renal shutdown occurs from muscle tissue injury which causes the release of myoglobin, a protein material, into the blood plasma. Myoglobin is cleared from the blood stream by the kidneys and will look brownish-colored in the urine. Adequate hydration will help flush myoglobin through the kidneys. Overwhelming amounts of myoglobin may clog the filtering system of the kidneys either partially or totally. If not treated, renal shutdown can cause permanent impairment of kidney function. IT IS CRUCIAL TO CONTINUE HYDRATING USING ELECTROLYTE FLUIDS DURING THE FINAL HOURS OF THE RUN AND FOR SEVERAL HOURS/ DAYS FOLLOWING THE RUN OR UNTIL THE URINE IS LIGHT YELLOW AND OF NORMAL FREQUENCY. There is extensive research to support the claim that NSAIDs (ie. ibuprofen etc) greatly increase a runners chances of reaching a stage of renal shutdown. We will not provide Ibuprofen at any aid station and you are strongly advised not to take it during or immediately after the run. More information on this subject can be obtained by contacting the race director. 

2. Effects of Cold/Hypothermia: Temperatures in August in the UK are usually in the high teens or low 20s celcius, however particularly at night, the temperature may drop down in to single figures. With wet conditions and/or moderate to high winds runners will be open to exposure during the event.  Hypothermia is a serious risk, especially at night and in the wet since one’s energy reserves will have been depleted from 20 or more hours of running. Hypothermia can strike very quickly, particularly when pace slows from exhaustion or injury. The initial warning signs of hypothermia often include lethargy, disorientation and confusion. The runner will feel very cold with uncontrolled shivering and may become confused, unaware of the surroundings, and may possibly be an immediate danger to his or herself. Staying well-nourished, adequately hydrated and appropriately clothed will help avoid hypothermia. It is essential that runners carry warm clothing with them at all times on the course and where possible to have access to warm clothing through their support crews, drop bags, or preferably both.

3. Risks Associated with Low Sodium and Chloride Counts: Low sodium levels (hyponatremia) in ultramarathon runners have been associated with severe illness requiring hospitalization. It is important for long-distance athletes to use fluids or eat foods containing electrolytes/ salt to replace the water and salts lost during exercise. WATER INTAKE ALONE IS NOT SUFFICIENT, as water intoxication and possibly death may result. This problem may in fact worsen after the Race, as the non-electrolyte-containing fluid which has been accumulating in the stomach is absorbed. Potassium and calcium replacement may also be important, although these levels change less with fluid loss and replenishment. Signs and symptoms of hyponatremia include; weight gain, bloating, nausea, vomiting, headache, confusion, lack of coordination, dizziness, muscle twitching/cramping and fatigue. If left untreated, it may progress to seizures, pulmonary and cerebral edema, coma and death. There are two ways to put oneself at risk of hyponatremia; 1) over-hydration (with water or even electrolyte-containing sports drinks) and 2) replacing sweat with hypotonic fluids. Risks of hyponatremia include weight gain and low sweat rate. 

Risks of hyponatremia can be minimised by eating salted foods a few days prior to the race, matching fluid and electrolyte intake to sweat losses and monitoring weight. The best way to achieve proper electrolyte and fluid balance is to hydrate with fluids containing proper amounts of electrolytes and to replace with sodium-containing foods or supplements, if required, and as determined during your training. Electrolyte fluids should be consumed for a good period (a few hours) after the race. Once the gut is working and adequate hydration has occurred, the normal balance of thirst, hunger, digestion and kidney filtration will maintain the proper balance of fluids and electrolytes. Water or dilute sports drinks should be consumed only after the onset of urination. 

4. Vehicle Hazards: Much of the trail is near to, crosses or travels along roads which are NOT marshalled. There are therefore several areas on the course where runners and pacers must be watchful for vehicles. Runners cross all roads at their own risk. 

5. Use of Drugs: No drugs of any kind should be taken before, during or immediately after the race. Many drugs can increase the risk of heat stroke. A partial list of problem drugs include amphetamines, tranquilizers, and diuretics. 

7. Injuries from Falling: Falling is an ever-present danger on trails, with potentially serious consequences. Much of the trail is narrow, uneven and rutted and there are some significant sections of stairs where particular attention is required - particular in the vicinity of Box Hill and between Detling and Hollingbourne. The course may be covered with sitting water which will create significant challenges and potential hazards to runners. 

8. Overuse Injuries: Obviously, innumerable overuse injuries can occur, especially in the knee and the ankle. Sprains and fractures can easily occur on the trails. Blisters may also halt progress. 

9. Common Fatigue: One of the dangers you will encounter is fatigue. Fatigue, combined with the effects of dehydration, hypothermia, hyperthermia, hyponatremia, hypoglycemia and other debilitating conditions can produce disorientation and irrationality. 

10. Difficulty in Gaining Access to or Locating Injured Participants: Much of the trail is inaccessible by motor vehicle. Accordingly, in spite of the many layers of safety precautions instituted by the race management (including radio communications, sweepers, foot patrols and other emergency services and medical personnel at many checkpoints), there is absolutely no assurance that aid or rescue assistance will arrive in time to give you effective assistance should you become sick, incapacitated or injured. 

What to do in a Medical Emergency:

If there is a problem and you need the Medical Team either to attend or just for advice, call: 07040 900 402 at ANY time during the event. 

This will put you through to the Event Medical Team Leader who will co-ordinate any response and/or give advice, Our team will be happy to talk you through Emergency Aid Procedures on the phone whilst they are on their way to you. 

If you are ill/injured or have found someone who is ill/injured and need the medical team to attend your location, we’ll need to know the following: 

Your Phone Number (In case we need to call you back) 

Where You Are (Preferably Sat-Nav’able Location, e.g. Outside the Church on South Street in Redhill or 1 Mile along the route from where it crosses the A3), we’re also able to access Lat/Long if you have a GPS with that capability. 

Your name and/or Runner Number and that of the Casualty if Different. 

What’s wrong? What do you need the medical team for? 

If you are not the casualty, but have found them, please stay with them until help arrives, whilst this may impact on your personal best, at least you’ll have a good excuse

Make the casualty as visible as possible and keep them warm, It is mandatory for each runner to carry a “Foil Blanket” which should be used if you're in any doubt at all. 

Do not allow the casualty to move UNLESS they are in an unsafe position, e.g. in the middle of a busy road and there is no other option. 

Do not give the casualty anything to eat or drink until the medical team arrive as they may require surgery or medical procedures at hospital and food/drink will delay this being able to happen. 

Be ready to flag down the Medical Team when they are close by. 

The phone used to call the Medical Team must remain with the casualty until the medical team arrives, if we’re having difficulty finding you, we will call you back. 

Calling 999 

General Rule: If the Casualty is NOT BREATHING, is likely to STOP BREATHING imminently, call 999 for the Ambulance Service, then the Event Medical Team (We ask that you call both because we may be close by and can assist until the 999 Service Arrives), for all other Injuries/Illnesses, call the Event Medical Team on the above number FIRST and we’ll take it from there. 

If you just need advice, give the Medical Team a call on the number above, or speak to one of the marshalls. 

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Non-Medical Risks and Dangers

There are other significant risks to runners during the race which do not fall under the medical category. The major ones are listed here and all runners should be aware of these prior to race day. 

1. Social Hazards. The NDW100 course makes its way through many small towns and villages as well as many more remote sections of countryside without any artificial lighting. There is always the opportunity for undesirable characters to be on or around the trail and the chance that they may cause trouble for runners. If you have concerns or are in any doubt, arrange for a pacer from Otford onwards if you can or wait for the next runner to come through on race day and traverse the next section with them.

2. Road Crossings. As mentioned frequently throughout this document, there are many road crossings, busy road junctions to negotiate and sections of the trail that travel along roads. The junctions will NOT be marshalled. You the runner must be alert and aware at all times when emerging on to roads. We advise all runners to recce the route prior to race day, particularly the sections they will negotiate at night and make themselves familiar with the road crossing on the route. It is YOUR responisibility as a runner to navigate all road crossings safely.

3. Getting lost. Whilst the course is marked, runners must be prepared to follow the National Trail waymarkers as the principal source of navigation, remembering that the acorn is the symbol of the National Trail. The North Downs Way is the major trail through this area. Race staff and the volunteers do their best to provide a marked trail, but it is necessary for runners to continually remain alert as they travel. In places, the NDW travels through large open fields or hillsides where it is impossible to place markers. Furthermore, on occasion, course markings may be removed or vandalised. Knowledge of the trail, particularly of those miles that will be covered in the dark, will be of infinite benefit to the runner. YOU are ultimately responsible to follow the correct course. The course will be marked with tape, directional arrows and glow sticks (all three will be displayed to runners at the briefing) but these are out in the open and may be removed or vandalised during the course of the event. If you do lose the route, check your map and return to the last marker point you saw on the trail and make your way once again from there. If you are still unsure, wait for another runner to come through who might have experience of the course first hand. We recommend that all runners run as much of the route as possible prior to race day.

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Aid Stations

These type of running events survive because of the incredible volunteers who work the aid stations. Without them there would be no race. There are a minimum of 12 aid stations on the route.

Many of the aid station captains have either ultrarunning or medical experience and have been fully briefed as to what runners will require during the race. Many of them are race directors themselves and are hugely experienced at managing these type of events. The aid stations are well stocked with fluids and a variety of foods. The fluids that are generally available are Water, Coke and Tailwind. The foods that are generally available are: fruit, cookies, chocolate bars, jelly babies, nuts, a limited number of energy gel packets, sandwiches, wraps etc. All aid stations from Knockholt onward will have hot tea and coffee. Hot food is available at Knockholt, Detling and the finish.

The use of Ibuprofen can lead to kidney problems when used in abundance and/or under stressful conditions such as running long distance races. We will not provide these medications at our aid stations. If you feel the need to bring and use your own pain medications or anti-inflammatories, then you are willing to assume the responsibility for their use.

Without the assistance of the volunteers and race medics, there would be no race. Many of these volunteers have spent days preparing for the run and will be out on the course for over 30 hours assisting runners. They have given up their weekend to insure you the best possible chance of success. Courtesy and sincere thanks from the runners will go a long way to help make their day.

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Dropbags

Transportation of drop bags will be possible to the locations listed below. This service is provided to aid crewless runners. Those with adequate support are asked not to overload our volunteers with unnecessary drop bags. 

Drop bags must be securely tied, labelled clearly with the runner’s name, the aid station the drop bag is to go to and entry number. A separate drop bag is required for each aid station, not one for all as they will be transported only to the aid station written on them and then the finish. Drop bags must be deposited at registration. Runners are limited to one drop bag per permitted aid station. Pacers are not allowed drop bags. Please do not use paper bags, shoe boxes, or anything made of paper-like products. These can get wet and tear easily. 

Drop bags must NOT exceed 45cm x 25cm x 25cm in size ie. the size of a large shoe box for any one aid station - with the exception of the finish line bag which may be larger (up to a standard kit bag size). Drop bags will be transported to the finish line for 12 noon on Sunday. Drop bags not collected at the finish will be disposed of. 

Drop Bag Locations are: 

1. Mile 50: Knockholt Pound

2. Mile 82: Detling

3. Mile 100: Finish

IMPORTANT 

Do not ask to reclaim your drop bag after the race has closed, they will be disposed of so don't leave anything valuable in them.

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Cut Offs

Cut-off and “pace” times are listed on the Aid Station Chart. Cut-off times reflect the deadlines for LEAVING the aid station. If you return to an aid station after the cut-off, you will be pulled from the race. The cut-off times will be strictly enforced by the Aid Station Captains. Anyone leaving an aid station after the cut-off time will be disqualified. This rule is for the safety of all participants. 

IF YOU MISS THE CUT-OFF, YOU MUST STOP. Significant sanctions will apply to anyone breaking this rule. If you miss a cut off you must hand in your race number to the aid station, at which point you are officially withdrawn from the race. The aid station captains will try to relocate you to where you need to go but our first priority is to the runners still in the race and aid station personnel may well have dual duties at other aid stations to attend to once their station closes. 

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Awards

All entrants who finish the race in full accordance with the rules qualify for awards given in recognition of their achievement. 

1. All finishers in under 24:00:00 hours will receive a 100 MILES - ONE DAY finishers buckle and race shirt. 

2. All finishers in under 30:00:00 hours will receive a 100 MILE FINISHER buckle and race shirt. 

nb. Runners crossing the finish line after the 30 hour cutoff will not be listed as official finishers. 

Male and Female Race winners will be awarded the Centurion Trophy, marking their achievement.

There will also be separate Vet Awards as follows:

M40, M50, M60, M70. F40, F50, F60, F70. 

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Schedule

Saturday 3rd August

0515-0640 - Farnham Leisure Centre

• Registration: Bib and Tracker collection

• Drop Bag & Finish Bag deposit open

0640 - Farnham Leisure Centre

• Race Briefing

0700 - North Downs Way Trail Head, Farnham

• Race start

Sunday 4th August

1300 - Ashford

• Final 30 hour cut off

1315 - Ashford

• Shuttle Bus Leaves for Farnham