Venturing beyond the marathon distance into the world of ultramarathons is an exciting challenge that can offer a fresh and invigorating experience for seasoned runners. Whether you're considering your first 50K or eyeing a longer ultra race, understanding the unique demands of ultramarathon training is essential for success.

This guide will cover everything you need to know about preparing for your first ultramarathon, from the basics of what defines an ultra race to the key elements of a successful training plan. Here are some questions we'll explore

• What makes a race an ultramarathon?
• What are the most popular ultramarathon distances?
• How does ultramarathon training differ from training for a marathon?
• What are the most important features of an ultramarathon training plan?
• How long does it take to prepare for your first ultra?

By the end of this article, you'll have a clear understanding of what is involved in training for your first ultra marathon and how to set yourself up for success on race day.

If you'd like a training plan that does all of the work for you of figuring out when to train, how much to train, and what exactly you need to do to be ready for an ultra race, check out the MOTTIV training app. All of our training plans are designed specifically for regular people who want to accomplish extraordinary things in endurance sports.

What is an Ultramarathon?

An ultramarathon is any race longer than a standard marathon distance of 26.2 miles (42.2 kilometers). This broad category includes a wide variety of race distances and formats, ranging from 50 kilometers to over 100 miles, and even multi-day events.

Popular Ultramarathon Distances

Ultramarathons come in several popular distances, each offering its own set of challenges and opportunities for runners. The most common ultramarathon distances include:

• 50K (31 miles)
• 50 Miles
• 100K (62 miles)
• 100 Miles

Of these distances, the 50K distance is the most popular with beginner runners or experienced road racers interested in running an ultra for the first time.

The 100-mile ultramarathon races tend to be some of the most well-known and challenging tests of endurance running. For example, the Leadville 100 Mile Trail race and the Western States 100 are two of the most famous trail ultramarathons.

Ultra Running Terrain

One of the defining features of ultramarathons is the terrain. Unlike road marathons or half marathons, most ultramarathons are held on trails, taking runners off the pavement and into the wilderness.

While trails are the most common terrain for ultras, some races are held on other surfaces, such as roads or tracks. Road ultras, like the Comrades Marathon in South Africa, offer a different experience, with the focus shifting more toward managing the distance and less on navigating challenging terrain. Track ultras, such as the Desert Solstice Track Invitational, challenge runners to cover as much distance as possible within a set time, testing mental endurance as much as physical.

How is Ultramarathon Training Different Than Marathon Training?

Training for an ultra marathon shares many similarities with marathon training, as both require a strong aerobic base, long runs, and consistent mileage. However, ultramarathon training emphasizes different aspects of running to prepare for the unique challenges of ultra distances.

The main differences in ultramarathon training are the increased focus on endurance, trail running, and hill work. While marathon training often includes lots of interval training, speed work, and a focus on pacing and dialing in race pace, training for ultramarathons is more about building the stamina and strength needed to tackle varied terrain and extended periods of running.

Trail Running

Because many ultra marathons are held off-road, one of the most important training tips for ultra runners is to move some of their training runs, ideally at least one run per week, to the trails.

Trail running requires a different skill set than road running. It involves learning to read the terrain, navigate obstacles, and run downhills and uphills efficiently.  Long trail runs help runners practice these skills and adapt to the varied terrain they will encounter during a race, building the strength and agility needed to handle technical sections and steep climbs.

More Focus on Endurance

Running an ultramarathon requires excellent endurance and the ability to run at a steady pace for an extended amount of time. While there are moments in any ultramarathon that require short, hard efforts, such as climbing a steep hill, the majority of an ultramarathon will be completed at a fairly low intensity—simply putting one foot in front of the other for hours at a time.

Therefore, ultramarathon training focuses more on building endurance through lots of easy runs and gradually increasing overall miles per week and training load.

Much like with marathon training, the key sessions of ultramarathon training plans are long, aerobic runs. Compared to the long runs in a standard marathon training plan, ultramarathon long runs are:

• Longer: While many marathon training plans include a long run of 3 - 3.5 hours, ultramarathon training plans generally require longer runs —up to 5 to 6 hours for most runners and even up to 10 hours for those training for very long distances.
• More Frequent: While marathon training plans usually call for one long run per week, ultramarathon runners often incorporate back-to-back long days, such as three-hour trail runs on both Saturday and Sunday. This structure helps to simulate the fatigue of an ultra race, trains the body to recover while still running, and adds training stress in a way that is less likely to lead to injury than a very long single run.
• Slower: Many ultramarathons take 6 to 10, or even more, hours to complete. Covering this distance means sometimes running minutes per mile slower than you would in a shorter race. For many ultramarathoners, learning to run slower than they would on roads is difficult, but practicing running at a low intensity improves running economy, trains the body to use fat as a fuel source, and allows for more training -- all things that will help you to cross the finish line faster on race day.

More Hill Running

Because so many ultramarathons have significant elevation gain, hill workouts are especially important sessions in an ultramarathon training plan. Hill work helps to build the leg strength needed to power up steep inclines and the control required to navigate downhills without overloading the quads.

Incorporating hill intervals into your routine can be as simple as finding a local hill and running repeats, or it might involve seeking out trails with significant elevation gain.

Less Focus on Pace

While pace is a key factor in marathon training, ultramarathon training shifts the focus to effort and endurance rather than strict pace targets. The varied terrain and elevation of most ultras mean that pace can fluctuate widely, making it less reliable as a training metric.

Ultra runners often train by feel, using perceived exertion to gauge the intensity of their workouts. For example, a tempo run in ultra training might be based on a perceived exertion scale, such as running 3 x 10 minutes at an 8/10 effort rather than aiming for a specific pace. This approach allows runners to adapt their training to the conditions of the day, whether they're dealing with hills, heat, or technical terrain.

How Long Does it Take to Train For an Ultramarathon?

The time required to train for an ultramarathon varies depending on several factors, including your starting point, experience level, the race distance, and how much you've been running.

Generally, ultramarathon training plans range from 18 to 24 weeks, but depending on your starting point, you may need additional time to build a base of mileage before starting a structured plan. If you're already an experienced marathoner with a solid training base, you might be able to transition into ultra training more quickly. However, if you're relatively new to running or haven't been training consistently, it's important to allow extra time to build up your endurance and avoid injury. This could take a year or even longer. The key is to progress gradually, giving your body time to adapt to the increased demands of ultramarathon training.

For a more personalized estimate of how long it will take to train for your ultramarathon, you can use the MOTTIV calculator, which factors in your current fitness level and goals.

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What are the Most Important Features of an Ultramarathon Training Plan?

An effective ultramarathon training schedule includes several key features designed to prepare you for the unique demands of ultra running. These features help build the endurance, strength, and mental resilience needed to tackle the longer distances and challenging terrain of ultramarathons.

Gradually Increase Mileage

One of the most important aspects of ultramarathon training is the gradual increase in mileage. Building up your weekly mileage slowly helps prevent injury and ensures that your body has time to adapt to the increased workload. A good ultramarathon training plan will include a steady progression of mileage, with rest days and occasional cutback weeks to allow for recovery.

It's crucial to listen to your body and avoid the temptation to increase mileage too quickly. Sudden jumps in distance can lead to overtraining and injury, derailing your training and jeopardizing your race day performance. Instead, focus on consistent, gradual progress, allowing your body to build the endurance needed for an ultra race.

Getting Used to Running Off-Road

If your ultramarathon will take place on trails or other off-road terrain, it's essential to include plenty of off-road running in your training.

Training on terrain similar to your race helps build the specific strength and agility needed to navigate technical sections, steep climbs, and descents. It's important to be patient as you learn to run off-road, especially on challenging terrain. Don't worry about your pace—focus instead on developing the skills and confidence to handle the conditions you'll encounter on race day.

Long Runs

Long runs are the cornerstone of any ultramarathon training plan. These sessions build the endurance and mental toughness needed to complete an ultramarathon race.

While these long runs are crucial, it's important to approach them wisely. The goal is to build endurance without overtraining, so be sure to listen to your body and allow for adequate recovery between long runs. These runs also provide an opportunity to practice race-day nutrition and test out the gear you'll be using during the race.

Speed Work and Hills

While endurance is the primary focus of ultramarathon training, speed work, and hill training also play important roles. Speed work helps improve your overall efficiency and can make you a stronger, more resilient runner. Even though ultras are typically run at slower paces, incorporating some faster-paced workouts into your training can enhance your ability to maintain a strong pace throughout the race.

Hill training, as mentioned earlier, is essential for building the strength and technique needed to handle the elevation changes common in ultras. Including both uphill and downhill running in your training helps prepare you for the demands of race day, ensuring you can tackle the climbs and descents with confidence.

How to Prepare for Race Day During Training

Training for an ultramarathon isn't just about building endurance—it's also about preparing for race day in every aspect, from nutrition to gear. The long runs in your training plan are the perfect training sessions to practice and refine th fuel and gear strategies you'll use on race day.

Practice Race Day Nutrition as Part of Your Training Program

Nutrition is a critical component of ultrarunning, as you'll need to fuel your body for hours on end. Most ultra runners use a combination of liquid and solid food to maintain energy levels throughout the race.

It's important to practice your race-day nutrition strategy during long runs to ensure that your body can handle the products and quantities you plan to use. Experiment with different types of fuel, such as gels, energy bars, and real food like sandwiches or fruit, to find what works best for you. Pay attention to how your body responds, and make adjustments as needed.

By practicing your nutrition strategy in training, you'll reduce the risk of gastrointestinal issues on race day and ensure that you have the energy to finish strong.

Test Race Day Equipment

Just as important as nutrition is your race day gear. Long runs are the ideal time to test out the equipment you'll be using during the race, including hydration packs, running poles, and clothing. Make sure your gear is comfortable and functional for the duration of your long runs, as any issues that arise during training will likely be magnified on race day.

Practice on Terrain Similar to Your Race

As mentioned earlier, training on terrain similar to your race is crucial for success. If you're preparing for a hilly trail race but don't live near mountains, you can still simulate the conditions by running on hills or using a treadmill with an incline. Incorporating strength training exercises that mimic the demands of your race, such as lunges and step-ups, can also help prepare your body for the challenges of the course.

If you're not close to trails, look for parks or natural areas with dirt paths, or even use a cross-country course to practice running on softer surfaces. The more you can replicate the conditions of your race during training, the better prepared you'll be to handle whatever the course throws at you on race day.

Wrap-Up

Training for your first ultramarathon is an exciting journey that requires dedication, strategic planning, and a love for running. By focusing on endurance, incorporating trail running and hill work, and preparing thoroughly for race day, you'll be well-equipped to tackle the unique challenges of ultra running.

In this article, we've discussed a few key tips for ultramarathon running training:

• Increase mileage gradually: Give yourself plenty of time to prepare for an ultramarathon. Build your mileage slowly to avoid injury and ensure your body adapts to the demands of ultra training.
• Hit the trails: Try to devote a good amount of your running to trails to prepare for the terrain and duration of your race.
• Incorporate plenty of hills and easy runs: Strength and endurance are essential for ultramarathon racing. To best prepare your body for the demands of the race, incorporate plenty of slow runs and hill workouts.
• Practice race day nutrition and gear: Use your long runs to test your nutrition strategy and gear, ensuring you're ready for race day.
• Back-to-back runs: Incorporate back-to-back long runs to simulate race fatigue and build mental resilience.

With the right training approach and mindset, you'll be ready to take on the challenge of your first ultramarathon. Embrace the journey and sign up for an ultra race—you might just discover a new passion in the world of ultrarunning!

And like we mentioned earlier, if you want a training plan that takes care of all of the details so all you have to worry about is doing the training and showing up for your race, check out the MOTTIV training app for free!

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