How Long Does It Take To Train For An Ultramarathon?

An ultramarathon is a long endurance event and any distance longer than a marathon. It can take many months or even years to train for an ultramarathon, so here’s what you need to know.

🗓️ Long runs are very important, but cumulative overall running during your training is the most important thing for an ultramarathon

⛰️ Training for the specific terrain of your race will help you on race day

🥯 Nailing nutrition, including before, during and after runs, will be essential for success

WHAT IS AN ULTRAMARATHON?

An ultramarathon is any run longer than a marathon. Common races are 50km, 50 miles, 100km and 100 miles, plus backyard ultras, timed races (12 or 24 hours), and multi-stage ultras which take place over at least two days.

We’ve got general tips you need to know for all ultramarathons, plus some specific advice for:

Running an ultramarathon can be one of the toughest yet most rewarding challenges for a runner. Ultramarathons are hard both physically and mentally, and require a lot of training to prepare yourself for race day.

The amount of time required to train for an ultra depends on the distance and your current fitness, but it will involve easy runs, long runs, some workouts and strength training.

It will take a minimum of 16-24 weeks to train for an ultramarathon, but may require a year or more of running to be ready for longer races. In fact, most 100-mile runs require you to have run at least a 50-miler in advance, so you first need to train for the 50 and then step up to the 100.

TOP TIPS ON HOW TO TRAIN FOR AN ULTRAMARATHON!

Regardless of whether you’re doing a 50km or a multi-stage ultra, these tips are relevant for all ultramarathon distances.

🕓 Nothing can replace (or shortcut) long runs and other long-duration exercise when training for an ultramarathon. You have to build these up over a few months, and you must be consistent with them. Adding long hikes and bike rides can be a great addition to run training.

🔑 But just because the long runs are key, it’s going to be overall fitness which helps you most in an ultra. You need to be really consistent with building up your training, mostly with easy runs. Adding a midweek medium long run (10-15 miles/16-24km) can help.

⛰️ Many ultras are on trails. Do some of your training on the actual race course or somewhere as similar as possible to give you confidence ahead of race day and also help you learn any weaknesses you can improve in your fitness and running technique.

🏋️ Strength training can make your body more resilient to the demands of ultra training and the race. Don’t neglect your core, hips and lower back.

💨 You should also maintain some faster running to help you be more efficient and to run with better form, which will be helpful during in an ultra. Short hill strides are a great option.

🍌 Learning how to fuel effectively before, during and after your runs will be essential to success. Prioritise fuelling all of your runs, but especially long runs. This will help with your run performance and also your recovery afterwards. Do not underestimate this: fuelling all your runs is essential.

👟 You may need specific kit so check mandatory kit list and start to get all the equipment you need, particularly the right shoes and a hydration pack. Make sure you do a few runs in your full kit to know how it’ll feel on race day.

🧠 You need to train your mind as well as your body. It’s hard to train for long distance races so learn mental techniques and tools which can help you through when things get tough. It’s also going to take a lot of self-motivation to keep up the training.

💡 Ultramarathon training and your race will require a lot of on-the-go problem solving. That may be feeling niggles in training, learning to fuel (and what to do if you have stomach issues in a run), or figuring out what to when things get difficult in the race. You need to be prepared to solve these issues quickly and calmly.

Ultramarathons require a lot of endurance which can only be built by an accumulation of long runs and other long-duration exercise, like hiking or biking. You need to prepare your body as well as your mind for the demands of taking on an ultra, and also know how to fuel your body before, during and after runs.

HOW LONG DOES IT TAKE TO TRAIN FOR A 50KM ULTRAMARATHON?

If you’re an experienced runner then you could be ready for a 50km in around 16 weeks.

If you are new to running but like the idea of taking on an ultramarathon (Couch to 50k?!) then we recommend taking your time to progress through the distances from 5km to 10km and here’s how long it takes to train for a half marathon (21km). Then you can think about a specific 16+ week training block for a 50km.

Training for a 50km can be similar to marathon training, just with more emphasis on doing longer long runs. You longest run in 50km training will be around 32-40km or 20-25 miles (though some runners will complete a marathon).

HOW LONG DOES IT TAKE TO TRAIN FOR A 50 MILE OR 100K ULTRAMARATHON?

While they may have a big difference in distance (50-62 miles or 80-100km), the training for these ‘middle distance’ ultras will be similar.

You should already be an experienced runner before deciding to run an ultra of 50 miles or more. If you haven’t run a marathon recently then focus on building up to that distance first, and then begin ultra training. Experienced runners could be ready for a 50 mile or 100km run in 16-20 weeks, assuming you have a good base fitness and no injuries.

A ‘good base fitness’ means being able to handle a two hour long run and being consistent with at least four runs per week.

For these races you might want to introduce back-to-back long runs. For example, you could run four hours on Saturday and three hours on Sunday. This is a really good way of learning to refuel and also to run on tired legs.

The longest run you’ll do in training will likely be up to 30-35 miles or 50-60km, though most runners will see progress from being consistent in the 20-25 mile (32-40km) range. Overall training volume is essential, and arguably more important than very long long runs.

HOW LONG DOES IT TAKE TO TRAIN FOR A 100 MILE ULTRAMARATHON?

Completing a 100 mile race is a huge challenge. Most runners will take 24-30 hours to cover 100 miles, which means you’ll need to run through at least one night.

Many 100-milers have entry requirements which mean you must have run at least a 50 mile (80km) ultramarathon, so you need to be an experienced runner before starting to train specifically for a 100-miler. It will take most experienced runners at least 20-24 weeks to train for a 100-mile run. You may do several smaller ultras in that training build up.

You may choose to run a 50-miler as your longest training run, but going beyond 35 miles is often seen as a distance after which there aren’t further training benefits (and may have negative effects). Many runners will stick to long runs in the 20-25 mile range (32-40km).

You should consider some back-to-back long runs and prioritise overall weekly training volume. You will likely want to reach 60-100 miles (100-160km) as peak weekly training volume.

As most runners will need to run through the night in a 100-miler, you might want to consider doing one overnight run, or at least spending a few hours running in the dark. It’s a great way to learn the challenges of running when you’re tired and when your visibility is reduced to just your headtorch light. But be safe and try to find a fellow runner or a friend to join you.

HOW DO YOU TRAIN FOR A BACKYARD ULTRA, 24 HOUR RUN OR MULTI-STAGE ULTRA?

A backyard ultra involves running 4.167 miles on the hour every hour. The run continues until there is only one person left. A 24 hour run often takes place on a looped course (typically 5-10km long) and runners have 24 hours to complete as many laps as they wish.

To train for these runs it can help to practise running shorter loops, returning home or to a car or checkpoint at regular intervals. You could also try doing some double runs or a broken long run. Try doing two to four hours in the morning, then the same again in the evening, or do a long run in the evening then eat, sleep and get back up for another long run the next morning.

Like other ultramarathons, it’s overall training volume that will help you most in preparing for a backyard ultra or 24 hour run. Work on building up overall weekly volume, ideally over at least 16 weeks, and also have one quality long run each week.

For a multi-stage run you’ll likely be doing back-to-back longer runs, perhaps of 40km or more each day. You will need to do back-to-back long runs in training and learn how best to fuel these and how to recover quickly in between runs.

Here’s the team taking on a 24 hour run. How far can they go?

FAQS ON HOW LONG DOES IT TAKE TO TRAIN FOR AN ULTRAMARATHON?

Is it ok to walk in an ultramarathon?Of course! Almost all runners will walk for sections of an ultra. You walk the uphills, you walk through the aid stations, you walk when you want to check out the views, you walk when the run gets tough. In fact, if you think you’ll end up walking longer sections of the race then doing some long hikes can be great training alongside the long runs.

What equipment do you need for an ultramarathon?You need to check the official race guidelines as each race will have different mandatory kit. Most often you will need to be able to carry water and race nutrition, but many kit lists include base layers and jackets, a mobile phone, first aid kit, and more.

What’s the longest run in ultramarathon training?If you’re training for a 50km then the longest run would be 24-26 miles (40-42km). If you’re training for up to a 100km then you may do a long run of 50-60km (or up to 6-8 hours), plus you may want to do back-to-back long runs (with a total of 50-60km over two days). For a 100-miler, some runners will take on a 50 mile race in advance, but that may be too far for other runners. Around 35 miles (60k) may be more appropriate. In general, focusing on overall high weekly volume may be more beneficial.

Can you sleep during an ultramarathon?It’s not common for runners to sleep during a run of 100km or less (though they can pause for a quick nap if they need to and if they can still meet the race cut offs). During a 24-hour run or a 100-miler some runners will choose to take a short nap, but that’s all down to the runner. Most often runners won’t sleep during an ultra.

TL;DR ON HOW LONG IT TAKES TO TRAIN FOR AN ULTRAMARATHON

Ultramarathons can take months or years of training to prepare for the challenge of running these long distances. The best way to train involves being as consistent as possible with building up your overall mileage, plus focusing on a long run each week. As well as the running you need to nail your nutrition – that’s before, during and after every run you do.