How to Train for Your First Ultra-Endurance Race

4 May 2025

So, you've decided to tackle your first ultra-endurance race. Bravo! Whether it’s a 50K, 100K, or even a 100-mile race, you're about to embark on a life-changing adventure. But let’s be honest, it’s not going to be easy. Running an ultra isn’t just about pushing your body; it’s about testing the limits of your mind and spirit as well.

But don’t worry, I’m here to help you get started. And, more importantly, I’m here to help you cross that finish line with a smile on your face (or at least without collapsing into a heap). Let's dive into how to prepare for your first ultra-endurance race.

What is an Ultra-Endurance Race?

Before we jump into the nitty-gritty of training, let’s define what we’re talking about. An ultra-endurance race is any race longer than the traditional marathon distance of 26.2 miles. It could be a 50K (31 miles), 50 miles, 100 miles, or even multi-day events covering hundreds of miles.

Some ultra-endurance races take place on trails, others on roads, and some even have extreme conditions like high altitudes or deserts. Regardless of the terrain, one thing is for sure: you’re about to push your body and mind far beyond what you thought was possible.

Why You Need a Plan

Running an ultra isn’t something you can just wing on a whim. This isn’t a 5K where you can throw on some sneakers and hope for the best. Ultra-endurance racing requires a well-thought-out training plan, dedication, and—most importantly—patience. You’re going to be running long distances, often for hours at a time, so preparation is key.

But here’s the good news: you don’t need to be a superhuman to finish an ultra. Yep, that’s right. With the proper training, even mere mortals can conquer these beasts. The key? Consistency, smart training, and mental preparation.

Tip: Think of your training like building a house. You wouldn't start with the roof, right? You lay a solid foundation first. The same goes for ultra-running.

Building Your Base: The Foundation of Ultra-Endurance Training

Start with Mileage

First thing’s first: you’ll need to build up your mileage gradually. Imagine your body as a car—if you haven’t driven it beyond the city limits, you can’t expect it to cruise across the country without some tune-ups, right?

Start by increasing your weekly mileage gradually. A good rule of thumb is the 10% rule: don’t increase your weekly mileage by more than 10% each week. This helps prevent injuries and fatigue. If you’ve been running consistently for a while, you probably already have a solid base, but if not, this is where you need to start.

Long Runs are Key

In ultra-running, the long run is your bread and butter. These extended runs help condition your body to be on your feet for hours. Start by incorporating one long run into your weekly training. As you progress, you’ll want to extend the distance of these long runs.

For example, if you're training for a 50K, your longest training run might be around 20-25 miles. For a 100-mile race, your long runs should eventually hit 30-50 miles. The goal here isn’t just to run long but to get used to the time spent on your feet.

Back-to-Back Long Runs

One unique aspect of ultra-training is the back-to-back long runs. Instead of running one super-long run, you’ll run two long runs on consecutive days. This teaches your body to run on tired legs, which is crucial in ultra-endurance races. Think of it as a dress rehearsal for race day when fatigue is inevitable.

For instance, you might do a 20-mile long run on Saturday, followed by a 15-mile run on Sunday. It’s tough, but it works wonders for building resilience.

Train for the Terrain

Know the Course

One of the biggest mistakes new ultra-runners make is not training for the specific terrain of their race. If your race is on trails, you need to spend time running on trails. If it’s in the mountains, you need to practice running hills. If it’s on flat roads, well, you get the idea.

The more specific your training is to the race conditions, the better prepared you’ll be. So, if you're running a mountain ultra, hit up those local hills. If it's a desert race, prepare for heat. The idea is to mimic race-day conditions as closely as possible.

Strength Training for Stability

Ultra-endurance races often take place on technical trails with uneven terrain, rocks, roots, and steep climbs. Strength training can help you stay injury-free and keep your muscles strong. Focus on building core strength and working on your legs, especially your quads and glutes, which will take a beating on those long climbs and descents.

Incorporate exercises like squats, lunges, and planks into your weekly routine. You don’t have to go overboard—30 minutes twice a week will make a huge difference.

Fueling for Success

Practice Your Nutrition

Nutrition is one of the trickiest aspects of ultra-endurance racing. You’re going to be running for hours—potentially even days—so you need to figure out how to fuel your body for the long haul.

Everyone’s body is different, so there’s no one-size-fits-all approach to ultra-nutrition. Some people thrive on energy gels and sports drinks, while others prefer real food like bananas, sandwiches, or even candy (yes, really!). The key is to practice your nutrition during training runs so you know what works for you.

Hydration is Critical

Equally important is hydration. Dehydration can end your race faster than you can say "water bottle." Make sure you’re drinking regularly throughout your runs and staying on top of your electrolyte intake, especially if you’re running in hot conditions.

Many ultra-runners use hydration packs or handheld bottles to carry water and electrolytes with them during training and on race day. As with nutrition, practice is key—figure out what works for you before race day.

Mental Toughness: Training Your Mind

Embrace the Suck

Here’s the thing about ultra-endurance races: they’re hard. You’re going to hit low points. You’re going to want to quit. Your legs are going to scream at you. But that’s all part of the experience. Ultra-running is as much a mental challenge as it is a physical one.

One of the best ways to prepare mentally is to embrace the tough moments during training. When you’re on a long run and everything hurts, that’s when you practice pushing through. When it’s pouring rain or blisteringly hot, remind yourself that these tough moments are making you stronger.

Break the Race Into Sections

On race day, it’s easy to get overwhelmed by the sheer distance. To combat this, break the race into smaller, more manageable chunks. Focus on reaching the next aid station, the next mile, or even the next tree. By setting smaller goals, you can trick your mind into staying positive and focused.

Visualize Success

Mental imagery is a powerful tool used by many athletes. During your training, spend some time visualizing crossing the finish line, feeling strong and accomplished. Picture yourself tackling difficult sections of the course and overcoming them. This mental rehearsal can help you stay calm and confident on race day.

Rest and Recovery

Listen to Your Body

Training for an ultra-endurance race is intense, but rest and recovery are just as important as the miles you’re logging. Your body needs time to adapt to the stress of training, so don’t be afraid to take rest days.

If you’re feeling unusually fatigued, sore, or unmotivated, it might be time to back off for a few days. Rest isn’t a sign of weakness—it’s a crucial part of the training process. In fact, most injuries in ultra-running come from overtraining, not undertraining.

Sleep is Your Secret Weapon

It might sound boring, but sleep is one of the most powerful tools in your ultra-training toolbox. Your body repairs itself while you sleep, so aim for at least 7-9 hours a night. On nights before big training runs or races, prioritize getting a good night’s rest. You'll be shocked at how much better you perform when you’re well-rested.

Race Day Strategies

Start Slow

On race day, the adrenaline is going to be pumping, and it’s easy to get caught up in the excitement. But starting too fast is a recipe for disaster in an ultra. Remember, this is a long race, not a sprint. Start slow—way slower than you think you need to—and conserve your energy for the later miles.

Stay Positive

Your mind is your most powerful tool on race day. Keep a positive attitude, even when things get tough. Smile, chat with other runners, and remind yourself why you’re out there. A positive mindset can carry you miles when your legs are ready to give up.

Conclusion

Training for your first ultra-endurance race is an exciting, challenging, and sometimes daunting journey. But with the right training plan, mental preparation, and a lot of patience, you can cross that finish line. Just remember, it’s not just about speed or time—it’s about the experience, the adventure, and proving to yourself that you can do hard things.

You’ve got this. Now lace up those shoes, hit the trails, and start building that ultra-endurance engine!