Improver · 6 min read
Your first ultra: stepping up from the marathon
What changes when you go beyond 26.2 miles: training by time rather than pace, back-to-back long runs, walking the hills, eating on the move and pacing a 50K.
An ultra is any race longer than a marathon. The most popular first ultra is 50 kilometres, about 31 miles, and many are on trails. If you have run a marathon or several half marathons and have been running consistently for a year or more, a 50K is a realistic next step. Most plans run for 16 to 24 weeks.
Train by time, not pace
On trails and hills your pace per kilometre says very little, so ultra training is usually measured in time on your feet. A long run of three hours on a hilly trail can be harder than a flat 30 kilometres. Keep most of your running easy and conversational, just as you would for a marathon.
Back-to-back long runs
Rather than one enormous long run, many ultra plans use a long run followed the next day by a shorter one, often about half the length. The second run teaches your body to keep going on tired legs without the recovery cost of a single very long day. For a first 50K, the longest run in training is often around three to four hours, and you do not need to cover the full race distance before race day.
Walking is part of the plan
Almost everyone walks in an ultra, especially up steep climbs. Brisk, purposeful walking uphill saves energy for the flatter sections and descents. Practise it in training so it feels deliberate rather than like giving up.
Eating and drinking on the move
- Start eating early and little and often. Many runners aim for roughly 30 to 60 grams of carbohydrate an hour, and some manage more with practice.
- Use your long runs to find foods and drinks that sit well with you, including real food such as sandwiches or boiled potatoes.
- Drink to thirst, and think about electrolytes in warm weather.
- Nothing new on race day: not shoes, not a pack, not a gel.
Terrain and kit
If your race is on trails, train on similar ground, including descents, which work your legs in ways road running does not. Check the race rules for mandatory kit, such as a waterproof jacket, a head torch or a phone, and run with it on your longest training days.
Pacing the day
Start much more slowly than feels necessary and aim for an even effort rather than an even pace. The first half should feel easy. Plan where the aid stations are, what you will take at each, and how long you expect each section to take.
This guide is general information, not medical advice. Speak to a doctor before starting a new training programme, especially if you have a health condition or injury, and stop if you feel pain, dizziness or chest discomfort. See our terms of use.