Ultra Running Training Guide
Introduction: Why Ultra Training Is Different
Training for an ultramarathon isn’t just “more miles.”
It’s a complete transformation in how you approach:
Volume
Intensity
Mindset
Nutrition
Terrain
Pacing
Recovery
Training for ultras requires a system designed specifically for long distances. This guide gives you a complete roadmap to prepare both your mind and body for any ultra distance — from 50K to 100 miles.
The 5 Pillars of Ultra Training
To build ultra fitness, your training must include:
1. Aerobic Base Development
Long, slow, consistent mileage builds your endurance and fat-burning capacity.
2. Strength & Stability
Strong legs and a stable core improve uphill power, downhill control, and injury prevention.
3. Specificity Training
Train on terrain, elevation, and distances that match your target race.
4. Nutrition & Fueling Practice
Practice eating and drinking on long runs to train your gut and avoid GI issues during races.
5. Mental Endurance & Resilience
Develop focus, adaptability, and confidence to handle fatigue and tough race conditions.
The 5 Pillars of Ultra Training
To build ultra fitness, your training must include:
1. Aerobic Base Development
Long, slow, consistent mileage builds your endurance and fat-burning capacity.
2. Strength & Stability
Strong legs and a stable core improve uphill power, downhill control, and injury prevention.
3. Specificity Training
Train on terrain, elevation, and distances that match your target race.
4. Nutrition & Fueling Practice
Practice eating and drinking on long runs to train your gut and avoid GI issues during races.
5. Mental Endurance & Resilience
Develop focus, adaptability, and confidence to handle fatigue and tough race conditions.
How Many Weeks You Need to Train
50K: 10–16 weeks
50 Mile / 100K: 16–24 weeks
100 Mile: 20–28+ weeks
Beginners should allow extra weeks, while experienced runners can use shorter blocks.
Weekly Training Structure
Long Run (Key Session)
Builds aerobic endurance and leg durability
Teaches pacing and fueling
Guidelines:
50K → 2.5–4 hours
50 Mile → 3–5 hours
100K → 3–6 hours
100 Mile → 4–7 hours (or split long runs)
Back-to-Back Long Runs
For races 100K+, run consecutive long runs on weekends:
Saturday: 3–5 hours
Sunday: 2–4 hours
Speed / Quality Session
Hill repeats, tempo runs, or moderate threshold sessions
Helps you run efficiently uphill and maintain pace late in races
Easy Runs
Most runs should be relaxed, conversational pace
Builds aerobic base without fatigue
Strength Training
2× per week focusing on legs, glutes, hamstrings, calves, and core
Mobility & Recovery
Daily mobility or foam rolling
Proper sleep, hydration, and foot care
Mileage Recommendations
50K: 25–40 miles/week (beginner) → 55–70 miles/week (advanced)
50 Mile / 100K: 40–55 → 70–90 miles/week
100 Mile: 45–65 → 80–110 miles/week
Consistency and specificity matter more than raw mileage.
Terrain, Elevation & Specificity
Hilly races: Train on hills 2–3× per week
Technical trails: Run on trails to build foot strength and agility
Mountain races: Focus on climbing and descending skills
Nutrition & Fueling
200–300 calories per hour
500–750 ml fluids per hour
Electrolytes based on sweat rate
Train your gut weekly
Pacing Strategy
Effort-based, not speed-based
Start slower than you think
Focus on staying fueled, hydrated, and mentally consistent
Tapering
Reduce mileage 40–60% over 2–3 weeks
Maintain frequency, reduce intensity
Focus on fueling and sleep
Sample Weekly Plan (Intermediate)
50K Example:
Mon: Easy 45–60 min
Tue: Uphill tempo 30–40 min
Wed: Easy 60–75 min
Thu: Strength + hills
Fri: Easy 45–60 min
Sat: Long run 2.5–4 hours
Sun: Easy 60–90 min
100 Mile Example:
Mon: Easy
Tue: Hill repeats
Wed: Medium-long run
Thu: Strength + easy run
Fri: Easy
Sat: Long run 4–5 hours
Sun: Long run 2–4 hours
Common Training Mistakes
Starting long runs too fast
Running hard on easy days
Not practicing fueling early
Skipping strength work
Overracing during training
Underestimating elevation
Burning out from too high mileage
Should You Get a Coach?
A coach helps with planning, injury prevention, efficiency, accountability, and personalizing your ultra training strategy.
