A training guide for marathon runners who are ready to take the next step up to ultramarathons. It covers speedwork, weight training, long runs, stretching, mindset.

Training for the Ultramarathon

If you've been nurtured on 5K races, use 10K's for training runs, and have become comfortable with the yearly mileage build-up for the marathon season with your buddies, you are probably yearning for that next challenge. And it is..... the ultra! Before you jump right in, there is a bit of a training concept shift away from your usual routine. The objective of this article is to explain the art of training for the ultramarathon.

The Ultramarathon Mindset

The ultra is a whole different animal. It is defined as anything longer than the standard marathon distance. Usually though, the shortest one to be found is a 50K. This being the case, unless you are an elite runner, this race is not about speed. Of course you want to do your best but it's all about reaching the finish line in one piece and having a good time.

Ultra runners are much more laid back than regular marathoners. They have all been around the block a few times. But although they realize they can do something that less than one percent of the general population can, they are not smug about it.

Speedwork

At the beginning of your training build-up, you can do your regular weekly speedwork routine. But about halfway through your training, switch over to one and two mile repeats at a tempo pace. When you train for an ultra you are much more susceptible to injury.

Hillwork

Hillwork becomes an important part of your training. Ultramarathons tend to be trail runs, and hilly, so you need to have leg strength and endurance. Plan on doing hillwork once a week. If you live in a flat area find a bridge or overpass.

Trail Running

Ahh, this is the treat. Away from the exhaust fumes; cavorting with the woodland critters. The purpose of trail running is to get you used to the real thing and develop your balance. Trails can be very uneven and gravelly to say nothing of the tree roots that insist on trying to trip you.

Weight Training

Get thee into the gym, runner! Even if you ignore the gym now, you will need it for the trails. Not only does the ultra exact a tremendous toll on the body, the uneven trail surface will make you use your arms and shoulders for balance. For a minimum of five hours and a maximum of... days?

Focus on a routine that builds endurance in the upper body. Work on your chest, lats, and arms. If your knees are up to it, squats will really help.

The Weekly Long Run

Just like the regular marathon long training run, you will want to approach your target distance at least a couple of times during training. But once you get to a certain point, say twenty miles, do not do it all the same day. For example, for a 24 miler, run 12 on Saturday and 12 on Sunday. The key points are lots of water and a slow pace. And yes, walking breaks are just fine.

Have a Good Stretching Routine

This can't be emphasized enough. You are really going to have to take care of your body under this intense training regimen. Get a roller for the bottoms of your feet. Adopt a good routine of yoga poses.

In Conclusion...

Have fun training – having a partner is a great help. And on race day just get out there and have fun. Remember that aspirin is your friend. And as they say, “Start out easy, and then slow down!”