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* Active recovery is particularly important on this day!

Training for 40-Mile to 100k Races

While it’s true that a lightly modified marathon training plan can prepare you for a 50k, the same is not true when training for a 40mile, 50-mile, or 100-kilometer (62-mile) race. With this move up in race distance, the marathon transforms from a revered racing distance to a training run.

Indeed, plan on running a 50k race in the lead-up one of these longer ultramarathons. This prerequisite ultra is an arena for mental transition as much as physical development. Whereas in a 50k not taking in enough calories or going out too hard might create 5 or 10 miles of suffering, the same mistakes in a 50-mile or 100k race might mean 20 or more highly unpleasant miles. Specifically, there’s a tune-up 50k found in week 19 of both plans. Run as a very long training run rather than a focused race effort, the tune-up race allows you to come to peace with the value of easy pacing for very long efforts. In addition, you’ll get a chance to dial in your hydration, fueling, and gear, as well as building fitness and confidence.

A small number of very long training runs ranging from 24 to 31 miles also become much more important with moderate-length ultras. These long training runs are proving grounds for your nutrition, hydration, gear, and pacing plans. It’s no surprise that they’re also important for cardiovascular and muscular system enhancement. In particular, you’ll notice which muscles, large or small, are your weakness and have a chance to strengthen them before your big race. You’ll also get to experience the metabolic and hormonal changes that occur during ultra-distance endurance efforts.

Training Plan for Races of 40 Miles to 100k on 50 Miles per Week

Shading indicates a recovery or taper week. Bold indicates a race.

* Active recovery is particularly important on this day!

Training Plan for Races of 40 Miles to 100k on 70 Miles per Week

Shading indicates a recovery or taper week. Bold indicates a race.

* Active recovery is particularly important on this day!

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Training for Your First 50 Miler*

Dr. David Horton

* Much of the advice in this essay is largely applicable to running a first ultra in general.

A lot of folks think that you should try a 50k before your first 50-miler. I am not sure if I agree with this thought. Too many runners think that a 50k is just 5 miles longer than a marathon and end up running it at or near marathon pace. This can and will likely end in disaster. On the other hand, if you pick a 50-miler as your first ultra, you will definitely go out slower, run slower, and probably have a better first ultramarathon experience.

With this in mind, many people would assume that a normal progression would be running 5ks, 10ks, 10-milers, marathons, and then a 50-miler. I think that is appropriate in most cases. However, I don’t think you necessarily have to run a marathon before you run an ultra. For that matter, I know of a couple of runners for whom their first running race was an ultra. That said, most runners still won’t attempt an ultra, especially a 50-miler, after having finished a marathon or two. The thought of going almost twice as far, hurting twice as much, and training twice as hard is unbearable.

You don’t hurt twice as much. In fact, ultras are easier than marathons. Marathons are much more intense, and most people run the entire distance. In ultras, only the very elite are able to run 50 miles nonstop. Some elite runners (who run all the way) are beaten by other runners who mix in walking with their running.

The longer you’ve been running, the better your chances are of finishing your first ultra. I don’t know the minimum time that you should have been running before you start training for your first ultra, but I suggest six months or more. After picking out your race, try to allow three months of gradually increasing your mileage to a peak of 40 to 50 miles per week.

The day before your long run should be very easy.