There are a lot of myths and misconceptions out there regarding training for an ultra. The internet is full of anecdotes or even full-on training plans with the theme of "this worked for me so it will work for you too." It can also be tempting to try and emulate that one dude on Strava clocking 100-mile weeks and running multiple 100-milers per year. You might think, he's got it figured out, so I'll just do that. The truth is, however, training must be individualized. What works for one person may send another spiraling toward burnout, injury, and overtraining. What works for another person may not be enough to elicit the necessary training adaptations in order to achieve their goals. So how do you find your personal sweet spot? In addition to hiring a coach who can take an objective view of your personal training, below are some points to consider.
Training Volume:
While optimal training volume varies from individual to individual, I'm here to tell you that extreme volume is not required to finish an ultra. I've been working with coaches for five years now, and I've been surprised to find that my training volume does not vary significantly whether I'm training for a 50K or a 100-mile race. In the twelve weeks leading up to my last 100-mile race, I averaged 43.3 miles per week. My highest mileage week was 64 miles, and I only exceeded 60 miles per week once. (And yes, I finished.)
The thing that is required to finish an ultra is long term consistency. The twelve weeks leading up to my last 100-mile race is only a snapshot and doesn't show the bigger picture. If those twelve weeks were the only weeks I spent training, I would have been doomed to failure. The truth is, I've been ruthlessly consistent for five full years. I train year-round, and I don't take off seasons.
Consider this: if you were to start from nothing (or very little) and decided to copy my exact training for those twelve weeks, that means you would have accumulated around 520 training miles leading up to your 100-miler. That means that 100-mile race is 19.2% of your total training volume. If you zoom way out, however, and consider the total mileage of my previous five years of year-round, consistent training, you would have roughly 7,625 training miles leading up to your 100-miler. Now that 100-mile race is only 1.3% of your total training volume. Consistency matters. And it matters a lot.
Nutrition:
I was lucky to work with a coach who taught me how to track macros. It's easier than you think, and there are free apps out there that can help. Macros (macronutrients) refer to how many grams of protein, carbohydrates, and fat you consume per day. Your daily needs will vary and increase along with your training volume. Some people decide to run in order to lose weight, and that may be feasible to a point if you have been otherwise sedentary. But training for an ultra is not an appropriate way to lose weight. That may seem counterintuitive! Run more, lose more, right? The problem with that thinking is that your body requires an increase in macros in order for you to sustainably continue your training. Some signs that you are not consuming enough to sustain your training are: continuous weight loss, fatigue that doesn't decrease after a day of recovery, mental fatigue, feelings of burnout, an increased desire for naps during the day, waking up hungry in the middle of the night, a decrease in muscle mass, injury.
In addition to nailing your daily nutrition as a whole, you also need to fuel during your training runs. In general, I like to practice my race-day nutrition on long runs or any training run longer than an hour. Aim for 60-90 grams of carbs per hour, and experiment with various methods such as drink mixes, chews, gels, and "real" food. Race-day nutrition is highly individualized and what works for one person may not work for you.
Mental Training:
If you find your training volume sweet spot, run with extreme consistency for years, and nail your nutrition, none of that will matter if you don't also attain some grit. Ultras are hard. They are full of highs and lows, and when I say lows, I mean loooooows. You will question all of your life decisions. You will be in pain. You will swear off running forever. So, it's important that despite those lows, you can still make it to the finish line. For this reason, it is important that your training volume reaches slightly over the edge of comfortable. There's a fine line between getting uncomfortable and overtraining. Your training should feel hard, especially in those peak weeks leading up to your race, but not so hard that you risk burnout, excessive fatigue, or injury. It's in those moments where you can visualize yourself nearing the end of your ultra and mentally pushing through those hard times. Some more mental strategies include:
Conclusion:
This is by no means an all-inclusive guide on how to train for an ultra. In order to that, I'd need to write a book, not an article. After all, my UESCA ultrarunning coaching certification course was over 700 pages, and my personal experience with trail and ultra running goes back over a decade. Working with a coach has transformed my own running and helped me become the coach I am today. If you are interested in personal, individualized training specific to your life and your goals, reach out for a free consultation.
Coach Jen: jen.singlesteprunning@gmail.com
Coach Ryan: ryan.singlesteprunning@gmail.com