How to Run an Ultramarathon
50K+ / 31+ miles
Beyond the marathon, beyond the ordinary
Beginner
50K: 5:30 to 7:00
Intermediate
50K: 4:30 to 5:29
Advanced
50K: 3:45 to 4:29
Elite
50K: Under 3:45
An ultramarathon is any race longer than a marathon. The most common distances are 50K (31 miles), 50 miles, 100K (62 miles), and 100 miles. Most ultras take place on trails rather than roads, adding elevation, terrain, and navigation to the challenge. Ultra running is less about speed and more about relentless forward progress. It is the most humbling and rewarding thing you can do with a pair of running shoes.
Who is this for? Experienced runners with multiple marathon finishes who crave a bigger challenge. Trail runners who want to push their limits. Anyone who believes they are capable of more than they think.
16-Week Training Plan
Base building on trails. 4 to 5 runs per week. Include trail runs with elevation. Long run builds from 14 to 18 miles. Total: 35 to 45 miles per week.
Build endurance. Long runs hit 20 to 22 miles on trails. Add back-to-back long run weekends (15 miles Saturday, 10 miles Sunday). Total: 40 to 55 miles per week.
Peak phase. Long runs reach 24 to 28 miles. Practice race nutrition. Include night running if your race is overnight. Total: 45 to 60 miles per week.
Taper. Reduce volume by 30 to 40%. Last long run of 16 miles in week 13. Race week: very easy runs and rest.
Key Workouts
Back-to-Back Long Runs
ModerateRun long on Saturday (15 to 20 miles) and again on Sunday (10 to 15 miles). This simulates running on tired legs, which is the entire ultra experience.
Trail Long Run
EasyRun your long runs on trails with real elevation. Road fitness does not directly transfer to trail running. You need to train your legs for uneven terrain.
Hiking Power Sessions
ModerateWalk hills fast with a loaded pack. In ultras, fast hiking uphills is faster and more efficient than slow running. Train this skill deliberately.
Night Running
EasyPractice running with a headlamp after dark. Many ultras involve overnight sections, and running at night is a skill that requires practice.
Race Simulation
ModerateRun 20+ miles at expected race effort, with the exact gear, nutrition, and clothing you plan to use. Test everything before race day.
Common Mistakes
Running everything too fast
Ultra pace is much slower than marathon pace. Many ultras include significant walking. Learn to be comfortable at a slow, sustainable effort.
Ignoring elevation training
Most ultras have thousands of feet of climb. If your race is hilly, train on hills. Flat road miles do not prepare you for mountain ultras.
Not testing gear and nutrition
Everything must be tested in training: shoes, socks, pack, gels, real food, electrolytes, headlamp, rain gear. Untested gear causes DNFs.
Neglecting mental preparation
You will have bad patches in an ultra. They always pass. Develop mental strategies: break the race into aid station segments, use mantras, focus on the next mile.
Race Day Tips
Start slower than you think. The first 10 miles should feel almost too easy. You are conserving energy for miles 25+.
Eat early and often. Take in 200 to 300 calories per hour from the start. Do not wait until you are hungry.
Walk the uphills. Run the flats and downhills. This is standard ultra strategy, not weakness.
Prepare for bad patches. They will come around miles 20 to 30. They will also pass. Just keep moving forward.
Have a crew or drop bag plan. Know what you need at each aid station before the race.
Nutrition
Ultras require a different fueling approach. You will eat real food during the race: sandwiches, potatoes, fruit, broth. Aim for 200 to 300 calories per hour. Carry electrolyte tablets because plain water is not enough over many hours. Practice eating while running.
Gear Checklist
Aggressive tread for grip, rock plate for protection, and enough cushion for 30+ miles. Road shoes will not cut it on trails.
A running vest with 1 to 2 liter capacity. You need to carry water, food, layers, and headlamp between aid stations.
Many ultras start before dawn or continue past sunset. Bring a headlamp with fresh batteries and a backup.
Weather changes dramatically during a 10+ hour race. Carry a light rain jacket and extra base layer.
Train with Motera
Ultra runners are explorers at heart, and Motera speaks directly to that instinct. Training runs that cover 15, 20, or 25+ miles reveal massive sections of your Fog of War map. You will discover streets, trails, and neighborhoods you never knew existed. The territory you capture during ultra training is genuinely impressive on the leaderboard, and it serves as a visual diary of your biggest training adventure.
Download Motera Free
MoteraFrequently Asked Questions
Do I need to run a marathon before an ultra?
It is strongly recommended. Marathon experience teaches you pacing, nutrition, and mental toughness at distance. A 50K is only 5 miles longer than a marathon, so the skills transfer directly.
How long does a 50K ultra take?
For first-timers, 5:30 to 7:00 is typical. Trail 50Ks with significant elevation can take 7 to 9 hours. Flat road 50Ks are faster.
Can I walk during an ultramarathon?
Yes, and you should. Walking uphills, through aid stations, and during low patches is standard ultra strategy. Nearly every ultra finisher walks portions of the race.
What do you eat during an ultra?
Real food: sandwiches, bananas, potatoes, pretzels, broth, gummy bears, plus gels and electrolyte drinks. Your stomach needs variety over many hours. Practice eating in training.
Is ultra running bad for your body?
Properly trained ultra runners experience temporary inflammation and fatigue, but long-term studies show no increased risk of joint damage. Gradual training buildup and recovery between races are key.
