The right way to Construct a Plan

Operating an extremely marathon takes grit and guts. It requires an inside want to perform one thing that most individuals won’t ever even try. To coach in your first extremely marathon, you’ll have to construct cardio stamina, and a robust physique that may face up to operating for a number of hours at a time.

On this information, we’ll cowl the way to put together for race day with a coaching overview, diet suggestions, and recommendation for the way to put together with out getting injured.

However earlier than we dive into all that, let’s cowl some definitions so we all know what we’re speaking about.

What Is an Ultramarathon?

An ultramarathon is any race longer than a marathon. The most typical ultramarathon distance is 50k, however 100k is rising in recognition, too. This interprets to distances of about 31 miles and 62.1 miles, respectively.

You can too discover 50-miler and 100-mile ultramarathon races. Whereas the gap might range, the identical coaching fundamentals apply for any ultrarunning distance.

How Lengthy Is an Ultramarathon?

In relation to ultras, the sky is the restrict — properly, nearly. An ultramarathon is any race longer than a marathon (26.2 miles), however from there, issues get fascinating. Let’s break it down:

Widespread Ultramarathon Distances:

• 50K (31 miles) — The “gateway” extremely
• 50 Miles — A well-liked step up from the 50K
• 100K (62.1 miles) — A metric century of operating
• 100 Miles — The crown jewel of ultras
• 200+ Miles — For individuals who suppose 100 miles is only a warm-up

However here is the place it will get enjoyable — not all ultras are about mounted distances. Some races are all about time:

• 6-hour, 12-hour, and 24-hour races — How far are you able to go earlier than the clock runs out?
• Multi-day occasions — As a result of why cease at simply sooner or later?

After which there’s the wild card:

• Yard ultras — Run a 4.167-mile loop each hour till there’s just one runner left standing. These can go on for days!

Ultramarathon Coaching Plan

Construct a Base

Coaching for an ultramarathon requires a gradual improve in sub-threshold base miles, whereas incorporating pace work and interval coaching.

We suggest permitting about 6 months to finish an ultramarathon coaching program, however relying in your operating expertise, you could want much more time to construct up.

Earlier than beginning your extremely coaching, you must be capable of run for about an hour. Improve your whole weekly distance or time by not more than 5 to 10% every week.

The primary two months of coaching, merely concentrate on build up mileage with simple runs and lengthy runs. About 4 months from race day, add in a single hill exercise per week and one interval or tempo run per week.

Two to 3 months out, you must add in additional technical runs that mimic your race terrain, particularly if you can be racing on a path.

Practice on the Proper Depth

Keep centered on operating inside the precise cardio zone with out straining your system. In the event you’re new to the gap, this may imply operating at a slower tempo than you’re in all probability used to operating.

Transitioning to ultramarathon coaching from street racing might require a little bit of a psychological shift on pacing. You may really feel actually gradual at first! Your base runs ought to really feel simple (slower than race tempo), and they need to assist you to get well shortly.

As you progress your coaching, take note of your common splits over your runs. If you end up beginning out quick and slowing down dramatically by the tip, concentrate on beginning your runs at a extra conservative tempo.

Coach Nate dishes out some nice tips about ultramarathon pacing on this video:

Technical Terrain and Lengthy Runs

As your race approaches, tailor your coaching to the particular situations of your occasion. In the event you’re operating a path ultramarathon, spend two to 3 days every week operating on comparable trails. Deal with technical expertise akin to navigating rocky terrain, roots, and ranging elevations.

Begin incorporating back-to-back lengthy runs about three months earlier than your race. This technique helps your physique adapt to operating on drained legs and will increase your psychological resilience. Start with shorter second-day runs and progressively improve the gap to simulate race situations.

Pace Work and Hill Coaching

About 4 months from race day, introduce pace work into your routine. This might embrace interval coaching on a monitor or tempo runs the place you preserve a difficult however sustainable tempo for a set length. These exercises enhance your cardiovascular effectivity and make it easier to handle completely different paces.

Hill repeats are invaluable for ultramarathon coaching, as they construct energy in your leg muscle tissues and enhance your uphill and downhill operating approach. As soon as every week, discover a hill that takes about 60-90 seconds to ascend at a tough effort, and carry out 5-10 repeats, jogging or strolling down for restoration.

Restoration and Adaptation

As mileage will increase, so does the necessity for restoration. Incorporate at the very least one full relaxation day per week and contemplate lively restoration strategies, akin to yoga or gentle biking, to assist preserve flexibility and circulation.

Pay shut consideration to indicators of overtraining, together with persistent fatigue, decreased efficiency, temper adjustments, and sleep disturbances. Adapt your coaching plan as wanted to make sure you’re progressing safely and successfully.

Vitamin and Hydration

Apply your diet and hydration technique throughout your lengthy runs. Experiment with several types of vitality gels, chews, bars, and drinks to seek out what works finest for you. Intention for 200-300 energy per hour of train, together with common hydration.

Preserve a balanced weight loss plan wealthy in carbohydrates, proteins, and fat to assist your coaching. Carbohydrates are particularly vital for fueling lengthy runs, whereas protein is essential for restoration and muscle restore.

Psychological Preparation

Ultramarathon coaching is as a lot a psychological problem as it’s a bodily one. Develop psychological methods to deal with discomfort and fatigue. Visualization, constructive self-talk, and breaking the gap into manageable segments can all be efficient strategies.

Set achievable targets in your ultramarathon, whether or not it’s merely to complete or to realize a particular time. Having clear targets can hold you motivated and centered all through your coaching.

Ultramarathon Coaching Schedule

Coaching for an ultramarathon is a journey — one which requires cautious planning and development. Let’s break down your coaching schedule into key phases, every designed to construct your endurance, energy, and psychological toughness.

Here is a complete take a look at your ultramarathon coaching timeline:

Time to Race Day	Focus Areas	Key Exercises
6 Months Out	Base constructing	• One future per week• Simple, steady-paced runs• Gradual mileage improve (max 10% per week)
4 Months Out	Depth introduction	• Proceed simple runs and future• Add weekly hill exercise• Incorporate weekly speedwork (tempo or intervals)
2 Months Out	Race-specific coaching	• Add path runs for path races• Start back-to-back lengthy runs• Proceed hill and pace work
7-14 Days Out	Tapering	• Scale back weekly mileage by 20-25%• Shorten lengthy runs to low teenagers• Prioritize restoration

Now, let’s dive a bit of deeper into every part:

6 Months Out: Laying the Basis

We’re beginning with the fundamentals — constructing your cardio base. That is all about growing your endurance progressively and safely. Your physique wants time to adapt to the growing calls for, so endurance is essential right here.

4 Months Out: Turning Up the Warmth

Now that you’ve a strong base, it is time to add some spice to your coaching. Hill exercises will construct energy and energy, whereas speedwork improves your effectivity and teaches your physique to deal with completely different paces.

2 Months Out: Getting Race-Prepared

That is the place issues get actual. In the event you’re tackling a path extremely, it is time to hit the paths. Again-to-back lengthy runs simulate the fatigue you may really feel throughout your race — they’re robust, however they will make you more durable.

7-14 Days Out: The Residence Stretch

You’ve got put within the work — now it is time to let your physique get well and put together for the large day. Don’t fret, you are not shedding health. This taper will make sure you’re rested and able to rock on race day.

Bear in mind, this can be a common information. Each runner is exclusive, so do not be afraid to regulate primarily based in your expertise, targets, and the way your physique responds. The hot button is to hearken to your physique and progress steadily — you have acquired this!

Deal with Your Lengthy Runs As Unskippable Occasions

The church of the long term. It’s a foolish saying within the operating group, however for endurance occasions like an ultramarathon, it’s true. In the event you skip too many lengthy runs, you’re lacking essential probabilities to enhance your endurance and health.

As a result of an ultramarathon is 30 miles or longer, it’s not reasonable to apply operating the complete distance previous to race day. As an alternative, to apply operating on drained legs, ultramarathoners do back-to-back lengthy runs.

For instance, on Saturday, you may do a 16-mile future adopted by a 10-mile future on Sunday. Now, like most of ultramarathon coaching, construct as much as back-to-back lengthy runs progressively.

The right way to Add Lengthy Runs to Your Ultramarathon Coaching

Whenever you first begin coaching, you must stick to at least one future per week. About two months away from race day, improve the gap you run on the second future day till you’re operating near your race distance over the 2 days.

You must also use lengthy runs as a possibility to imitate race-day situations as a lot as potential. Run your future on a hilly path. In case your race begins at 6 am, begin your lengthy runs at 6 am and apply waking as much as eat a meal beforehand.

Use your future to check out sure meals and hydration strategies so you realize what works by the point race day comes alongside. In spite of everything, a number of ultramarathon racing – particularly the diet aspect of it – is a matter of trial and error.

One other option to put together for race day is utilizing half-marathon or marathon races as apply races in lieu of lengthy runs. The race will assist you to apply your pacing, pre-race and mid-race fueling, and take care of all the opposite unpredictable elements of racing.

Apply on Race Course Terrain

Many ultramarathon races are held on trails passing over mountains, which implies steep inclines and declines, rocky footing, and a wide range of surfaces to cross. Naturally, the easiest way to arrange for the number of terrain is to apply.

Intention to do at the very least one run every week on a path. In the event you solely have entry to flat trails, be sure you incorporate hill coaching one other day of the week, both on pavement or a treadmill.

Hill exercises are good for constructing stamina and energy early on in your coaching plan. The truth is, the advantages of hill operating are so nice, they’re mainly a requirement for any ultramarathon coaching plan, particularly in case your race is on a hilly course.

A easy however efficient hill exercise you must incorporate as soon as each week or each two weeks is 10 x 30 seconds on a 6 to 10% incline at 5k to 10k tempo, with a stroll or jog restoration down the hill.

In the event you’re operating on a treadmill, get well for a similar distance you ran up the “hill.” As you get fitter, you’ll be able to improve the length of the hill interval, doing 8 to 10 repeats of 60-second hills.

Coaching for Steep Ultramarathons

As for steep inclines, keep in mind that for an ultramarathon, it’s not a matter of if however whenever you stroll. Deal with going up hills slowly. Each time you energy up a hill, you go above your lactate threshold and take longer to get well.

The important thing to mastering steep inclines protecting your coronary heart charge at a low simmer for so long as potential. Bear in mind, it’s not a matter of who goes the quickest, however slightly who slows down the least.

On the subsequent steep hill you face, do that run-walk approach to handle your coronary heart charge:

• Stroll 10 steps
• Run for 20 steps
• On tremendous steep hills, stroll 20 steps and run for 10 steps

Take a look at Your Fueling and Hydration

Okay, we’ve hinted at it sufficient: let’s get into the weeds on ultramarathon diet. As we stated within the long-run part, fueling your physique for operating these lengthy distances requires a number of trial and error.

It’s additionally extraordinarily vital to gas your physique throughout your runs. Whenever you run longer than 75 minutes, your physique’s restricted glycogen shops run out and trigger you to “hit the wall.” That’s why runners refuel with fast-hitting carb sources like endurance gels and gummies.

Vitamin is particular to every particular person, however a primary rule is to refuel with about 100 to 250 energy of a carb supply per hour after the primary hour of operating. So, on a three-hour run, you may eat two gel packs. With an ultramarathon the place you’re operating for six or seven hours, you’ll have to persistently refuel each hour. Since these gel packs will doubtless get outdated, you could discover different meals sources.

Apply Earlier than Race Day

A key to the ultramarathon is fueling accurately and working towards your race diet and hydration over and over. By race day, you must know the way typically, how a lot, and what to eat and drink.

Since everybody’s physique and abdomen are completely different, all of the analysis on the earth received’t match merely testing out what works for you. Use lengthy runs and different runs over an hour as fueling apply alternatives. Attempt completely different gels, sports activities drinks, and different hydration merchandise, and strong meals.

Many ultrarunners advise sticking with extra liquid vitality sources within the earlier elements of the race and switching to strong meals later within the race. For strong meals choices, strive salty carb snacks like a salted baked potato, chips, or a pickle. The salt will assist change sodium misplaced by means of sweat. However bear in mind to experiment, too. Ultrarunners are identified to have bizarre mid-race snacks. Skilled ultrarunner Courtney Dauwaulter has stated throughout 100-mile races she’ll eat pancakes and McDonald’s double cheeseburgers.

For much more tips about ultramarathon fueling and diet, hearken to Coach Mario Fraioli right here:

Practice With Damage-Prevention in Thoughts

We admit it, operating an ultramarathon does require a number of operating. But it surely’s greater than that too. You want your physique to be robust, sturdy, and, in case your race is off-road, prepared for the ever-changing terrain of path operating. To forestall harm throughout your coaching, concentrate on energy coaching, mobility work, and operating drills.

Add Energy Coaching to Your Ultramarathon Coaching Plan

Let’s begin with energy coaching. Doing core and single-leg workout routines are vital not just for protecting your physique robust however for serving to you retain your kind throughout the tail-end more durable miles of runs. That means, operating on “drained legs” received’t imply operating with dangerous kind.

When your kind breaks down, you’re extra susceptible to harm. We get that it may be arduous to slot in energy coaching on prime of lengthy coaching runs. To make it simpler, break up your energy work into brief, 10 to 15-minute exercises.

For extra on energy coaching for an extremely, Coach Alex Ho has some suggestions right here:

Along with energy coaching, take time to stretch after runs and dedicate relaxation days to foam rolling and mobility workout routines like yoga and dynamic stretching. We’ve a terrific dynamic stretching routine right here that you need to use after a run or on a relaxation day.

If you end up dealing with ache any time all through your ultramarathon coaching plan, hearken to your physique and take wanted relaxation. With a pointy or stabbing ache, you must in all probability take a couple of days off and, if it doesn’t go away, seek the advice of a healthcare skilled. When dealing with a uninteresting ache, like a decent muscle or common soreness, strive working by means of it with foam rolling and mild stretching.

Bonus: Some Ultramarathon Recommendation from Skilled Distance Runners

Generally one of the best motivation is listening to recommendation from individuals who have already completed what you aspire to. Listed below are racing and coaching suggestions for brand new ultramarathoners from three elite ultrarunners.

“Persistence, persistence, and a want to get it finished. Nobody else can run these miles for you, however in case you are keen to place within the work and are good to your self within the course of, you’ll be able to full an ultramarathon.” – Courtney Dauwaulter, through Redbull

“Begin gradual. The worst mistake you can also make throughout your first ultramarathon goes out too arduous. Preserve your vitality for the later levels of the race. The purpose of your first ultramarathon needs to be to complete.” – Dean Karnazes, through Lengthy Run Dwelling

“Specializing in small targets is essential. Ultramarathons are arduous to wrap your thoughts round. If I get 50 miles in, it’s arduous to consider targets. Generally it’s attending to the subsequent support station. Different instances, it’s catching the subsequent runner or to the shady spot. Generally, it’s only one foot in entrance of the opposite.” – Scott Jurek, through Males’s Journal

Need extra pro-runner suggestions? The Run Expertise chatted with skilled runner YiOu Wang about all issues ultrarunning. Test it out!

Conquer the Ultramarathon Distance

Now you realize what an ultramarathon is and the everyday ultramarathon distances, it’s time to choose a goal, construct a plan, and make it occur.

Allow us to assist!

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