For the runner who has conquered the marathon and wonders what lies beyond, the world of ultramarathoning offers a profound challenge of endurance, strategy, and self-discovery. Successfully training for an ultramarathon—any footrace longer than the standard 26.2 miles—requires a fundamental shift in mindset and methodology from traditional marathon prep. A typical beginner-focused plan, aimed at a 50k (31-mile) race, will span 16 to 24 weeks, building upon a solid foundation of consistent running. The goal is not just to accumulate mileage, but to strategically develop the physical durability and mental fortitude needed to manage hours on your feet, often on challenging trails, by mastering nutrition, hydration, gear, and pacing to safely cross the finish line.
What Is an Ultramarathon?
At its core, an ultramarathon is any running event that exceeds the 42.195 kilometers (26.2 miles) of a marathon. This category is vast and varied, encompassing a wide range of distances and formats that test athletes in unique ways. The journey for most beginners starts with the 50-kilometer race, which serves as a logical and manageable step up from the marathon distance.
Beyond the 50k, the sport expands into more demanding distances like 50 miles, 100 kilometers, and the iconic 100-mile endurance run. There are also timed events, where the goal is to cover as much distance as possible within a set period, such as 6, 12, 24, or even 48 hours. Unlike the high-stakes speed focus of many road marathons, ultramarathons are primarily a battle of attrition and intelligent energy management.
Success in this discipline is less about raw pace and more about resilience. It’s about problem-solving on the fly, managing the inevitable low points, fueling your body for a dozen or more hours, and embracing a strategic walking pace as a tool, not a weakness. It is a holistic test of an athlete’s endurance, planning, and spirit.
Building Your Prerequisite Fitness
Jumping directly into ultramarathon training without a proper running background is a recipe for injury and burnout. Before considering an ultra, it is essential to have a well-established fitness base. This isn’t a challenge for someone who just started running last month.
Ideally, a prospective ultrarunner should have at least one to two years of consistent running experience. During this time, you should have comfortably completed several half-marathons and at least one full marathon. This experience is invaluable for several reasons.
First, it ensures your musculoskeletal system—your bones, tendons, and ligaments—is conditioned to handle high-impact mileage. Second, it teaches you crucial lessons about your own body: how you respond to fatigue, your personal hydration needs, and the basics of race-day fueling. A marathon finish proves you have the foundational aerobic capacity and mental discipline upon which a successful ultra plan can be built.
Structuring Your Ultramarathon Training Plan
An ultramarathon training plan shares some DNA with a marathon schedule but places a much greater emphasis on total time on feet, back-to-back long runs, and course-specific training. A 20-week plan is a common and effective timeframe for a first 50k.
Your training week will revolve around one or two key workouts, with the rest of the days dedicated to easier, supportive efforts. A typical week includes one or two easy runs, one quality workout like hill repeats, the crucial long run, and at least one full rest day. The total weekly mileage will gradually increase before decreasing during planned “recovery weeks” to allow your body to adapt and rebuild stronger.
The All-Important Long Run
The weekend long run is the cornerstone of any ultra training plan. Its purpose extends far beyond simply building stamina. This is your dress rehearsal for race day, where you will test your gear, practice your nutrition strategy, and build the mental toughness required to keep moving when you are tired.
A key difference from marathon training is the introduction of back-to-back long runs. This involves a long run on Saturday followed by another medium-to-long run on Sunday. For a 50k trainee, this might look like an 18-mile run on Saturday followed by a 10-mile run on Sunday. The primary benefit is learning to run on tired, pre-fatigued legs, which closely simulates the final hours of an ultramarathon.
Unlike marathon training, you do not need to run the full race distance in training. For a 50k (31 miles), the longest single run might peak around 22-25 miles, or the peak back-to-back weekend might total 30-32 miles. The focus is on total time on feet, not just distance.
Mid-Week Runs: Consistency is Key
The runs during the week are what build your aerobic engine and support your long runs. These typically consist of one to three shorter, easier runs performed at a conversational pace. These efforts help your body recover from harder workouts while still adding to your overall mileage base.
Most plans will also include one “quality” day. This is often a hill repeat session, as most ultramarathons, especially those on trails, involve significant elevation gain. Hill workouts build leg strength, improve running form, and are one of the safest ways to build intensity without the injury risk of pure speedwork.
The Power of Walking and Hiking
In marathon running, walking is often seen as a sign of failure. In ultramarathoning, it is an essential strategy. Even elite ultrarunners walk steep uphill sections to conserve precious energy for flatter, more runnable terrain.
You must practice this in your training. During your long runs on hilly courses, intentionally switch to a strong, purposeful power hike on any significant incline. This is a skill that needs to be developed. Learning to transition smoothly between running and hiking will pay massive dividends on race day, keeping your heart rate in check and your leg muscles fresher for longer.
Rest and Recovery: The Unsung Hero
With the high volume of ultra training, recovery is not a luxury; it is a critical component of the plan. Your body does not get stronger during the runs themselves, but during the rest periods in between when it repairs and adapts.
Every training plan must include at least one, if not two, complete rest days per week. Furthermore, the concept of a taper—reducing your training volume in the final two to three weeks before the race—is absolutely vital. Arriving at the starting line slightly undertrained but healthy and rested is far better than being overtrained and injured.
Beyond Running: Essential Cross-Training and Strength Work
To build a truly resilient body capable of withstanding the demands of an ultra, you need to do more than just run. A well-rounded program includes dedicated strength training and low-impact cross-training.
Strength Training for Durability
Strength training is non-negotiable for injury prevention. A strong core, glutes, and legs will help you maintain good running form when you are deeply fatigued, reducing the strain on your joints. Focus on functional, compound movements two to three times per week.
Key exercises include squats, lunges, deadlifts, glute bridges, and planks. Incorporating single-leg exercises, such as single-leg deadlifts and step-ups, is also crucial for improving balance and stability on uneven trail surfaces.
Low-Impact Cross-Training
Activities like cycling, swimming, or using an elliptical machine are excellent ways to supplement your running. They allow you to build or maintain your aerobic fitness without the constant pounding on your joints. These activities can be used on active recovery days or as a substitute for a run if you are feeling beaten up or nursing a minor ache.
Fueling the Engine: Ultramarathon Nutrition and Hydration
You cannot fake your way through fueling an ultramarathon. Proper nutrition and hydration strategy, practiced extensively in training, is just as important as your physical conditioning. The mantra is to eat early and eat often.
Fueling During the Run
While marathoners can often get by on gels and chews, ultrarunners need more substantial, real food to sustain them for many hours. Your stomach will eventually rebel against pure sugar. During your long runs, you must experiment to find what works for you.
Aim to consume 200-300 calories per hour, starting within the first 45-60 minutes of your run. This can be a mix of sports nutrition products and real food. Popular options include boiled potatoes with salt, small peanut butter and jelly sandwiches, bananas, and rice balls. The aid stations at ultra events are famous for their smorgasbords, often featuring everything from chips and soda to soup and quesadillas.
Hydration and Electrolytes
Hydration is a delicate balancing act. You need to replace the fluids and electrolytes (like sodium, potassium, and magnesium) that you lose through sweat. Simply drinking water is not enough and can lead to a dangerous condition called hyponatremia, where your body’s sodium levels become dangerously diluted.
Alternate between drinking plain water and an electrolyte drink. Many runners also use salt tablets to ensure they are getting adequate sodium. As with food, you must use your long runs to dial in a hydration strategy that works for you in various weather conditions.
Gearing Up for the Long Haul
Having the right gear can make the difference between a successful finish and a DNF (Did Not Finish). Comfort and reliability are the guiding principles.
Footwear and Socks
Your shoes are your most important piece of gear. Choose a pair that is comfortable for long hours, and consider going up a half or full size to accommodate foot swelling. If your race is on trails, you will need trail-specific shoes with better grip and protection.
The Hydration Pack or Vest
A running vest is essential for carrying everything you need. It allows you to comfortably store water bottles or a hydration bladder, food, and mandatory safety gear without impeding your movement. Test your fully loaded vest on every long run to identify and fix any potential chafing issues.
Essential Safety Gear
Many ultramarathons have a list of mandatory gear you must carry for your own safety. This often includes a headlamp with backup batteries, a waterproof rain jacket, an emergency space blanket, a whistle, and a basic first-aid kit with blister care supplies. Never skimp on safety gear.
The Mental Game: Conquering the Distance
The physical challenge of an ultramarathon is immense, but the mental battle is often the deciding factor. You will experience incredible highs and devastating lows over the course of the race.
The most effective mental strategy is to break the race down into manageable segments. Don’t think about running 50 kilometers; just focus on getting to the next aid station. Celebrate these small victories along the way. When you hit a low point—and you will—remind yourself that feelings are temporary. Eat something, drink something, and keep moving forward. Often, a “bad patch” will pass if you give it time.
Training for and completing an ultramarathon is a transformative journey. It demands consistency, rewards meticulous preparation, and pushes you to discover reserves of strength you never knew you had. The process itself builds a resilient body and an even more resilient mind. Crossing that finish line offers a profound sense of accomplishment, forever reshaping your definition of what is possible.
