Deciding to train for an ultramarathon is an exciting step that opens up a world of adventure and endurance challenges beyond the marathon distance. The question is often asked, how long does it take to train for an ultramarathon? Preparing for an ultramarathon requires a significant time commitment and dedication, as the training is not just about increasing mileage but also building the strength, endurance, and mental resilience needed to complete the race. Understanding the time and effort involved in training for an ultra-distance event can help you plan your journey and set realistic goals.

In this article, we'll explore how long it typically takes to train for an ultramarathon and what factors influence the duration of your training. We'll discuss:

• Ultramarathon Training Plans: Typical lengths of training plans and the importance of building a base before starting.
• Key Factors in Training Duration: How your running experience, race goals, and current fitness levels impact your training timeline.
• Using a Training Calculator: How to estimate your preparation time using MOTTIV's training calculator.
• What to Expect in a Training Plan: Essential components of an ultramarathon training plan, including mileage progression, long runs, and strength training.

By the end of this guide, you'll have a clear understanding of the time commitment required to train for an ultramarathon and how to tailor your preparation based on your background and goals.

Ultramarathon Training Plans

Ultramarathon running coach (and the author of our run training plans inside the MOTTIV training app), Cody Moore, has this overview on how long it takes to train for an ultramarathon, "Let's say your fitness is in a pretty good place. Maybe you're a triathlete, maybe you're a runner already, and you just need a few longer runs to get ready to be able to finish and feel good about it. I think that's very possible.

Whereas some people might need a year, two years, three years to be able to go from not being able to run a step to being able to finish a 50K or a 50-mile-er. It's going to depend on a lot of factors."

Most ultra training plans found in books or online include 18 to 24 weeks of training prescriptions. This timeframe provides a structured path to gradually build endurance, increase mileage, and prepare both physically and mentally for the demands of an ultramarathon.

However, it's important to note that for most aspiring ultrarunners, the 18 to 24 weeks in a formal training plan represents a bare minimum amount of time to train required and assumes you're already used to running regularly when you start with Week 1.

Before starting an ultra marathon training plan, you should be comfortable with running multiple times a week and be able to run at least 5 to 8 miles continuously. Depending on your starting weekly distance of running and walking, it could take weeks or months to build to this point. Your best bet is to complete a "base phase" of mostly easy running, gradually building mileage in the weeks and months before starting a structured ultramarathon training plan.

If you're starting from scratch, check out our Learn To Run plan here.

How Long Does It Take to Train for an Ultramarathon

The time it takes to be ready for an ultramarathon varies for every individual, with several factors influencing how long you may need. To create a realistic timeline that suits your individual needs and sets you up for success, ask yourself the following questions:

Are You an Experienced Runner?

If you're an experienced runner with a history of training and racing events such as half marathons and marathons, you'll need less time to prepare for an ultramarathon compared to someone new to the sport. Experienced runners have already covered many of the fundamentals of running, such as:

• Building a base of aerobic fitness
• Developing running form and durability
• Increasing strength
• Understanding how to pace long-distance efforts
• Learning about nutrition for training and racing.

This background makes it easier to transition into training for distances longer than a marathon.

Have You Completed an Ultramarathon Distance Race Before, or Will This Be Your First Ultra?

If you've already completed an ultramarathon race, such as a 50k, or have extensive experience with trail running, your preparation timeline for your goal race may be shorter. Runners with a background in ultras or trail races often retain muscle memory, fitness, and the mental toughness needed for the challenges of ultra training. They're familiar with the unique aspects of ultra races, such as pacing, nutrition, and navigating rugged terrain, which can make the transition back into training smoother.

On the other hand, experienced runners who have primarily trained for traditional road races, like 5ks and marathons, will need to spend some time adjusting to the specific demands of trail running and ultramarathons. This includes learning how to manage the technical terrain, run hills efficiently, and adapt to the slower paces typically required in ultra races.

What are your Goals for the Ultramarathon?

Your goals for the ultramarathon also significantly impact how long you'll need to train.

If your primary objective is to simply finish the race, your training can be less intensive than if you're aiming for a competitive performance or to win the race. A runner simply hoping to finish their first 50k, for example, will likely find success with a plan with more limited running mileage that focuses almost entirely on long, slow running.

An athlete hoping to be highly competitive, by contrast, will need to incorporate more overall mileage and a wider variety of workouts, such as tempo runs and speed work. They'll also simply need plenty of time to gradually improve their endurance, strength, and endurance by covering hundreds of miles over months and even years. Generally, building to a high level of performance will take longer, with elite performance being a life-long pursuit.

What is your Current Training Schedule?

Your recent training history is another critical factor in determining how long it will take to prepare for an ultramarathon. If you've been running consistently, doing long training runs, and maintaining a solid weekly mileage, you may be able to jump directly into an ultramarathon training plan.

Conversely, if you've taken a break from running or your recent training has been sporadic, you'll need to allow time to rebuild your mileage and re-establish a training routine. For instance, if you've run marathons in the past but haven't been active in the past year, you should plan to spend several months gradually increasing your mileage to get your body ready to take on a structured ultramarathon plan.

How Long is Your Ultramarathon?

The distance of the ultramarathon you're preparing for also influences the length of your training. Naturally, a 100-mile race will require more preparation time than a 50K. Longer races demand not only more endurance but also greater familiarity with managing fatigue, nutrition, and pacing over extended periods. The more time you have to prepare, the better your chances of completing the race.

Calculating How Long to Train for An Ultramarathon

To help runners estimate how long they should train for an ultramarathon, MOTTIV offers a training calculator that takes into account your running background, goals, and current fitness level.

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This tool provides personalized timelines for ultramarathon preparation, making it easier to plan your training journey. Below, we'll outline general suggestions for different types of runners based on the calculator's results.

Elite and Experienced Ultra Runners

For elite and highly experienced runners, the preparation time varies depending on their race goals:

• Just want to finish: 6 months, building up to about 7 to 8 hours of training per week.
• Racing with performance goals: 9 months, building to 8.5 to 9 hours of training per week.
• Racing to be very competitive: Up to 24 months, building to 9 to 10 hours of training per week.

Elite runners who aim to perform at the highest level often devote significant time to perfecting their training, including extensive preparations on the race course and fine-tuning every aspect of their performance.

Runners with Some Experience

For runners with a modest background, such as those who have completed road races or a marathon, the suggested training timelines are as follows:

• Just want to finish: 10 months, building to 7 to 8 hours of training per week.
• Want to race competitively: 12 months, building to 8.5 to 9 hours of training per week.
• Want to race to win: Up to 30 months, building 9 to 10 hours of training per week.

These runners will benefit from a gradual buildup of endurance and the addition of specific ultra-focused workouts, such as longer runs on trails and hill repeats.

New Runners

If you're a beginner runner committed to becoming an ultrarunner, you should plan to take plenty of time to prepare - months to years.

For new runners, we would suggest starting your running journey by training for a shorter distance, such as a 5k, and then gradually building through the race distances before tackling an ultra marathon.

Based on the calculator, here are some suggested timelines for new runners with an eye toward an ultramarathon. Remember, these are minimums.  Take your time to build slowly!

• Just want to finish: 12 months, building to 7 to 8 hours of training per week.
• Want to race competitively: 15 months, building to 8.5 to 9 hours of training per week.
• Want to race to win: Up to 36 months, building to 9 to 10 hours of training per week.

For new runners, patience and consistency are key to staying injury-free and truly enjoying your first several months of running training. Focus on very gradually building your training load, keeping most of the running at an easy pace to start.

What to Expect in an Ultramarathon Training Plan

Ultramarathon training plans are designed to build endurance, strength, and resilience, preparing runners for the unique demands of ultra races. While each plan is tailored to the specific race distance and individual goals, some key features are common across most ultramarathon training programs.

Build Miles Gradually

One of the most important aspects of ultramarathon training is the gradual increase in mileage. Slowly building your weekly and long-run mileage allows your body to adapt to the increasing demands of training, prevents injury, and keeps the training more enjoyable. A good training plan will include a steady progression, with occasional cutback weeks to allow for recovery and adaptation.

Focus on Long Runs

Long runs are the backbone of any ultramarathon training plan. These key workouts help build the endurance needed to cover ultra distances and prepare you mentally for the prolonged effort of race day. Long runs typically range from 2 to 6 hours, or sometimes even up to 10 hours, depending on your experience level and race distance.

While many runners who have trained for a marathon are familiar with weekly long runs, an ultramarathon training plan may have several weeks with multiple long runs in the plan.

In fact, a common ultramarathon training strategy is to incorporate back-to-back long training runs. This involves doing a long run on one day, followed by another long run the next day, simulating the fatigue and cumulative effort of an ultra race. Back-to-back runs help a runner become more familiar with the unique demands of ultramarathons: running on tired legs, staying focused over long periods of time, and fueling your body with sports drinks or other carbohydrate sources.  Back-to-back long runs can be particularly beneficial for preparing for longer distances, such as 100K or 100 mile races.

Trails and Hills

Training on trails and hills is crucial for ultramarathon preparation, as most ultras involve varied terrain and significant elevation gain. Running on trails helps develop the strength, agility, and technical skills needed to navigate challenging courses.

Incorporating trail and hill workouts into your training not only prepares you physically but also helps you become more comfortable with the slower paces and technical demands of off-road running.

Strength Training

Strength training is an often overlooked but essential part of ultramarathon preparation. Building strength in your legs, core, and upper body can improve your running efficiency, reduce the risk of injury, and help you maintain good form over long distances.

Incorporating strength training 2 to 3 times per week into your routine can make a significant difference in your ability to handle the physical demands of an ultramarathon.

Wrap Up

Training for an ultramarathon is a rewarding journey that requires dedication, time, and a strategic approach. By understanding the factors that influence how long it will take to prepare, you can create a realistic training plan that suits your needs and goals.

Whether you're an experienced runner or new to the sport, there's a path to success in the world of ultrarunning.

In this article, we've covered a few key concepts, including:

• The typical duration of ultramarathon training plans, and when you're ready to start one.
• The key factors that influence the time required to be ready for an ultramarathon, such as your running experience, race goals, current training, and race distance.
• The importance of building your running very gradually, taking months or years to prepare for running an ultra.

With the right mindset, preparation, and commitment, you can take on the challenge of an ultramarathon. Embrace the adventure, start your training, and look forward to the incredible experience of crossing the finish line at your first ultra race! For a free training plan, grab the MOTTIV training app, which is the first and only training tool in the world designed specifically for ordinary people looking to accomplish extraordinary things!

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

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