Pacing plays a crucial role in the outcome of any ultramarathon race. Whether you're a seasoned ultra runner or embarking on your first ultra, maintaining the right pace can mean the difference between finishing strong and hitting the dreaded "wall." While the average ultramarathon pace is slower than typical marathon paces, the strategies involved in maintaining that pace over such long distances require careful planning.

When approaching an ultramarathon, the pacing strategies you use will significantly affect your race day performance. This article will break down what the typical ultramarathon paces are for various distances and provide strategies to help you pace your best ultra.

What You'll Learn in This Article:

• Average paces for popular ultramarathon distances
• How to adjust your pace based on terrain and elevation
• Key pacing strategies for ultrarunners
• Challenges runners face when maintaining pace in an ultra

Understanding the Average Pace for Ultramarathons

In any ultramarathon, the pace will differ depending on the distance, terrain, and even weather conditions.

The pace in a 100-mile race will naturally be slower than a 50K due to the increased distance, elevation, and physical wear. Most ultramarathons take place on trails, which means runners also need to account for uneven terrain, hills, and elevation changes.

It's common for ultramarathon runners to maintain a pace that's 1-2 minutes per mile slower than their typical marathon pace. This slower speed allows runners to conserve energy for the long haul. Additionally, the longer the race, the more crucial it is to factor in things like nutrition, hydration, and mental stamina, all of which can slow your pace over time.

According to Ultramarathon running coach Cody Moore, there's an easy way to think about ultramarathon speed, "I like to think about Ultramarathon as an all-day pace. At times in the race, Ultra runners might feel like they're pushing hard but they're not even close to a VO2 Max effort or anything like that. Ideally, they're pacing themselves to be out there for a very, very long time."

What are the Average Ultramarathon Paces for Different Distances?

Here's a breakdown of the average pace for various ultramarathon distances:

• 50K: The average pace ranges from 10-14 minutes per mile, depending on terrain and the runner's experience. The fastest runners in the race may be even quicker, with some running very close to their marathon race paces.
• 100K: For this distance, runners generally average between 11-15 minutes per mile.
• 100 Mile: For the 100-mile ultramarathons, typical paces fall between 13-18 minutes per mile, although this can vary significantly based on the race terrain and the elevation gain.

If you'd like a ballpark estimate of the time you should aim for in your next trail race, we have a couple of calculators that will help you dial in pacing:  
‍

‍

How Does Ultramarathon Pacing Compare to Marathon Distance Pacing?

Unlike a marathon, where runners often aim for a steady or negative split pace, ultramarathons require a more conservative approach. In a marathon, the pacing is about efficiency over 26.2 miles, but in an ultra, endurance and energy conservation are key. Ultrarunners tend to go slower to ensure they have enough energy to complete the race, especially when dealing with the steep climbs, technical terrain, or rough conditions common in ultra running.

For context:

• An average marathon runner might aim for an 8:00–9:30 per mile pace, while a typical ultra runner might aim for 10:00–14:00 per mile in a 50K and much slower for longer distances.
• Runners in ultra races are more focused on maintaining a sustainable effort level rather than achieving specific mile splits.

Factors Affecting Your Average Ultramarathon Pace

Several factors influence the average ultramarathon pace, including:

• Terrain: Technical trails, steep climbs, and rocky descents can drastically slow down your pace.
• Weather: Heat, rain, wind, and cold can all impact your pace. In races like Badwater 135, extreme temperatures are a significant factor.
• Experience: Seasoned ultra distance are more adept at managing energy levels and executing even pacing, resulting in faster and more consistent finish times compared to newer runners.
• Nutrition and Hydration: Taking in calories and staying hydrated can prevent "bonking," but improper fueling can lead to a dramatic drop in pace later in the race.

How to Pace For Your Best Ultra Marathon Finish

Pacing is essential for running a successful ultramarathon. Running too fast at the start of the race can lead to burnout, while going too slow might leave you without enough time to meet cutoff times. Here's how to approach pacing in your ultra races:

Start Slow: Why You Should Begin at a Comfortable Pace

In any ultra marathon, starting at a slower initial pace than you think you need is crucial. The adrenaline of race day can trick you into going out too fast, which will cost you later in the race. Start at a comfortable pace that feels slower than you're used to.

A good rule of thumb for the beginning miles of longer races: you should be able to carry on a conversation without getting out of breath.

Maintain a Steady Effort: Balancing Energy and Pace in Ultra Races

Instead of focusing solely on maintaining a certain pace per mile, aim for a steady effort throughout the race. The goal is to keep your heart rate in check, ensuring that you aren't overexerting yourself early on.

Terrain and elevation play a massive role in ultra race pacing. It's important to adjust your speed based on the course:

• On uphill sections, slow down, and don't be afraid to hike rather than run. Even the best runners in the world rarely run the entire ultra marathon - instead, they incorporate walking when it's more efficient than running.
• On flatter or downhill sections, pick up the pace slightly to make up time without pushing too hard.
• On technical terrain, such as rocky or uneven surfaces, slower, more deliberate steps will help you avoid injury and conserve energy.

Pacing Challenges Ultramarathon Runners Face

Maintaining a steady pace throughout an ultramarathon is easier said than done.

Unlike shorter events like 10k races, where the pace is more predictable, ultramarathons involve several unique challenges that can disrupt even the most well-planned pacing strategy. As the hours stretch on, runners often face fatigue, environmental factors, and mental hurdles, all of which make it difficult to keep a consistent pace. Let's take a look at some of the major challenges and strategies to overcome them.

Dealing with Fatigue: How to Avoid Getting Slower Late in the Race

Fatigue is inevitable in any ultramarathon. After hours of running, your body begins to feel the cumulative effects of the effort, leading to slower paces and sometimes even doubts about your ability to finish.

Here are some ways to manage and mitigate fatigue late in the race:

• Break the race into segments: Instead of focusing on the entire race distance, which can feel overwhelming, divide the race into smaller chunks. Concentrate on getting to the next aid station, the next climb, or even just the next mile.
• Power walk when necessary: Walking isn't a sign of failure in ultrarunning. Strategically incorporating power walking into steep climbs or rough terrain can help conserve energy while keeping you moving forward. A well-timed walk can reduce muscle fatigue, lower your heart rate, and ultimately help you maintain a stronger running pace later in the race.
• Stay mentally strong: As fatigue sets in, it becomes increasingly important to stay mentally resilient. Remind yourself that the discomfort and pain are temporary. Visualizing yourself crossing the finish line can help create a mental image of success, keeping you motivated to push through tough moments.
• Focus on form: Late in the race, your form may start to deteriorate due to tired muscles. Be mindful of your posture and stride, even when you're exhausted. Keeping good form can reduce the risk of injury and help you maintain a smoother, more efficient running pace.
• Slow down early to avoid bonking: Many runners make the mistake of starting too fast, only to experience burnout later. By starting conservatively and keeping a steady effort, you'll save energy for when it matters most—those critical final miles.

Managing Your Nutrition and Hydration to Maintain Your Pace

Proper nutrition and hydration are critical to maintaining your pace throughout an ultramarathon. Runners who don't fuel adequately risk hitting the dreaded "wall" or experiencing a significant energy crash that can throw off their race.

Here's how to fuel and hydrate effectively during an ultra:

• Eat at regular intervals to avoid crashing: Aim to consume 100-300 calories per hour, depending on your body weight and the race's intensity. Eating small, consistent portions throughout the race will keep your energy levels stable. Energy gels, bars, fruit, and salty snacks can all play a role in keeping you fueled.
• Stay hydrated, but avoid over-hydration: Dehydration can slow you down significantly, but over-hydration can also be dangerous, leading to hyponatremia (low sodium levels). The key is to balance hydration with electrolytes. Sip water regularly, but be sure to include electrolyte drinks or salt tablets to maintain sodium balance.
• Utilize aid stations for quick nutrition, hydration, and mental breaks: Aid stations are essential pit stops where you can top off water bottles, grab food, and take a moment to assess how you're feeling. Use them wisely to replenish your stores and take a brief mental reset before continuing.
• Listen to your body's needs: If you're feeling sluggish, it may be a sign that you need more calories or electrolytes. Don't wait until you feel faint or dizzy to refuel. Pay attention to early warning signs and adjust your nutrition plan accordingly.

You can check out our nutrition calculator here to get a sense of what your caloric needs might be during a race.

‍

Mental Strategies to Stay Focused and Keep Pushing

Mental fatigue is as challenging as physical exhaustion in ultrarunning. When your mind starts to wander, it's easy to lose focus and let your pace drop. Staying mentally engaged throughout the race will help you keep a steady effort even when the going gets tough.

Here are some mental strategies to help you stay focused:

• Use positive self-talk: The words you say to yourself during the race matter. Repeating positive affirmations like "I'm strong," "I've trained for this," or "I can do hard things" can override negative thoughts that creep in during tough sections.
• Set mini-goals: Instead of thinking about the whole race distance, break it into smaller goals. Focus on reaching the next aid station, completing the next climb, or running for another 10 minutes. Achieving these smaller goals can give you a mental boost and make the distance feel more manageable.
• Visualize success: Picturing yourself crossing the finish line, receiving your medal, or hitting your time goal can create a powerful mental image that helps keep you moving forward. Visualization is a tool many elite runners use to prepare themselves for the challenges of the race mentally.
• Distract yourself in a healthy way: When the miles feel long, distract yourself by focusing on the scenery, enjoying the sounds of nature, or even talking to fellow runners.

Wrap-Up

Key Takeaways for Pacing Your Best Ultramarathon

• Start slow: Don't burn out in the first half of the race. Give yourself time to warm up and save energy for the long haul.
• Maintain steady effort: Rather than focusing on exact splits, aim for consistent energy levels throughout the race.
• Adjust for terrain: Slow down on climbs, speed up on descents, and find a rhythm for flat sections.
• Train smart: Include long runs, tempo runs, and hill workouts to build endurance and improve pacing.
• Stay mentally strong: Use positive self-talk and mini-goals to stay focused when the race gets tough.

By mastering your pacing strategy, you can tackle any ultramarathon with confidence, improving your chances of crossing the finish line strong. To make sure you're doing the right workouts to get you ready for your Ultra, try a free training plan on the MOTTIV training app.

‍

_{Article fact checked by Ultramarathon Running Coach Cody Moore.}