A guide to ultra marathon training
Do you have what it takes to be an ultra marathon runner? Whether you are a novice or a seasoned runner stepping up, this guide outlines the fitness and training you will need to realise your maximum endurance potential in what could be a life-changing experience.
What is an ultra marathon?
An ‘ultra’ is typically defined as any running event that takes longer than the classic 26.2 mile marathon. Competitions can vary considerably in length and speed across vastly different terrains and climates - sometimes taking place over more than one day - and are designed to test your physical and mental resilience and stamina.
There are more events than ever to choose from nowadays, and the type of race will depend on your goals, experience and preferred running conditions. Before undertaking any kind of ultra event, you should be aware that it is a different kind of race to a 26.2. You will require a suitable mindset, preparation and nutritional intake. Aspects may feel daunting or even intimidating, which is why the right ultra training schedule is vital.
Training for an ultra will be demanding and will take up time. Upon confirming your event, you should start to familiarise yourself with what it is required for that course and formulate a training plan that meets your needs and helps you build endurance.
How long does it take to train for an ultra marathon?
The length of your training schedule will invariably depend on your level of fitness and the race distance you aspire to complete. Runners in a 50k event will need less endurance preparation than someone in a 100k or multistage race. Usually, training ranges from 16 to 24 weeks.
Those with limited experience of ultra marathon running are advised to aim for at least around 18 to 24 weeks to build up mileage by around 10% each week, while minimising any risk of injury.
Your training should include specific sessions focused on long runs, hill training and strength training, in addition to rest days.
How fit do you have to be to do an ultra marathon?
To achieve fitness, it is a good idea to train on similar terrain to race day conditions. This will help you identify the unique challenges you will face.
Practice for mountainous courses on long and short hills near you. The gradient of a more even or undulating route can be simulated on a treadmill.
In ultra marathon endurance training, the focus is on readying your body and mind for the fatigue that accompanies running for many hours. There is less emphasis on speed work than in shorter marathons, and therefore it involves a slower pace on longer runs.
Your training plan should feature a balance of running, strength building, cross training and rest. Some athletes use bikes or engage in aqua jogging - it might also include two gym sessions in the week, with additional leg conditioning.
This regime should be supplemented by a strict diet that works for you, which entails testing different foods, electrolytes and gels at various intervals.
Is an ultra marathon harder than a marathon?
Running an ultra is a different beast to running a marathon. While both demand an optimal level of endurance and mental steel, there are significant differences in terms of how you train, eat, pace and psychologically prepare.
On some off-road ultras, you will face downhill sections that can be challenging. It is important to be able to embrace the risk of a fall, and to relax so as not to tense your muscles. Moreover, it can be a lonelier experience as runners spread out. To mitigate this mental pressure, it is recommended you train alone, with nothing more than headphones for company. To overcome feelings of solitude, it is worth remembering that all elite runners must overcome the same mental hurdles and can draw inspiration from each other.
It is also beneficial to mentally divide the race into smaller milestones to make it more manageable, focusing on the next landmark or time goal rather than the overall mission.
What do you need to run an ultra marathon?
All endurance runners will need the right gear and equipment. It isn’t enough to invest in normal road shoes. You will need effective trail shoes that offer lugs and traction while you’re on rough terrain or uneven surfaces. A comfortable and accessible hydration pack is also critical for water and other supplies. You should pack a light waterproof jacket in the event of adverse weather conditions, too.
For further ultra training tips, contact online running coach Maximum Mileage Coaching to discuss your schedule, so we can set you up with an optimised training plan.
