Marathon Training vs Ultra Marathon Training: What Actually Changes
Me Kristian Morgan during the Thailand North Face 100k I came 4th overall.
Introduction
On paper, moving from marathon training to ultra marathon training doesn’t look dramatic. A 50K is only about five miles longer than a marathon. That small difference is exactly why so many runners underestimate ultras — and why marathon-based training approaches often fall apart once runners step beyond the marathon distance.
The biggest difference between marathon training and ultra marathon training isn’t mileage. It’s how fatigue is managed over time.
How Marathon Training Is Typically Structured
Marathon training is largely about sharpening fitness. Pace targets matter. Workouts are often designed around specific intensities, and success is measured by how well you can hold a predetermined speed on race day.
Training cycles tend to revolve around:
Tempo runs and intervals
Pace-specific long runs
Clear performance targets
You train to run close to your physiological limits for a few hours, then recover. That approach works well — up to a point.
How Ultra Marathon Training Changes the Focus
Ultra marathon training asks something different. It rewards runners who can control effort, adapt to terrain, and keep moving efficiently as fatigue accumulates.
Fitness still matters, but it’s no longer the primary limiter. In ultras, outcomes are more often decided by:
Muscular fatigue
Fueling decisions
Pacing discipline
Emotional control late in the race
This is where many marathon-trained runners struggle.
The Most Common Mistake Marathon Runners Make
Racing Ultras Like Long Marathons
One of the most common mistakes I see runners make when stepping up to ultras is trying to race them like a road marathon.
They hold marathon effort early, ignore terrain changes, and delay fueling. The result is usually the same: heavy legs, deteriorating form, and a slow, uncomfortable final third of the race.
Ultras punish impatience.
Durability vs Peak Fitness
In ultra marathon training, durability matters more than peak fitness.
That means:
Long-term consistency matters more than heroic workouts
Long runs are about learning to move well when tired, not chasing pace
Time on feet and terrain exposure become critical
You don’t need to be exceptionally fast. You need to stay functional as fatigue accumulates.
Why Terrain Changes Everything
Marathon training is relatively predictable. Flat roads, consistent footing, and stable pacing allow precise control.
Most ultras take place on trails, with uneven surfaces, elevation changes, and technical sections that stress muscles differently. Training has to prepare your body for those demands — not just your cardiovascular system.
This is one of the biggest gaps between marathon and ultra training.
Fueling Becomes a Training Skill
Fueling is another major difference.
In a marathon, many runners can get away with small fueling mistakes. In ultras, those mistakes compound quickly.
Ultra marathon training needs to include:
Practicing eating while moving
Learning what works under fatigue
Adjusting intake as conditions change
Fueling isn’t something you “figure out on race day.” It’s trained.
Lessons From Ethiopia That Apply Directly to Ultras
During my time living and training in Ethiopia, one lesson came up again and again: endurance is built patiently.
Easy days stayed easy. Hard days had a purpose. No one was trying to win training.
The goal was simple — train again tomorrow.
That mindset translates perfectly to ultra marathon training, where restraint often determines success.
Strength Training Plays a Bigger Role in Ultras
Strength training tends to matter more in ultra preparation.
Not because you need to be stronger in an absolute sense, but because you need to maintain form as fatigue sets in.
Stable hips, resilient quads, and strong connective tissue make a noticeable difference late in races, especially on uneven terrain and descents.
The Real Shift From Marathon to Ultra Training
Ultra marathon training isn’t marathon training with extra miles added on. If you’re specifically considering your first ultra, my 50K Ultra Marathon Training Plan explains how mileage, long runs, fueling, and recovery need to change at that distance.
It’s a shift in mindset:
Away from chasing pace
Toward building durability
Toward controlling effort
Toward staying consistent for months, not just weeks
Runners who respect that shift usually find ultras far more enjoyable — and far more successful — than those who don’t.
Where to Go Next
If you want to understand how these principles apply to specific distances, you can explore my full training guides:
50K Ultra Marathon Training Plan
50 Mile Ultra Marathon Training Plan
100K Ultra Marathon Training Plan
100 Mile Ultra Marathon Training Plan
All of these sit within my Ultimate Guide to Ultra Marathon Training Plans, which explains how training needs to evolve as distances increase.
Ready to train smarter?
If you want a personalised ultra marathon training plan built around your background, schedule, and recovery capacity — not a generic template — you can apply for coaching here.
If you want a personalised ultra marathon training plan built around your background, schedule, and recovery capacity — not a generic template — you can apply for coaching here.
