Ultramarathon training plan.
Ultramarathon running — any distance beyond 42.2 km — is the fastest-growing segment of endurance sport. Whether you are targeting a 50K trail race, a 100K mountain ultra, or a 100-mile point-to-point, STRIDD builds a periodised plan calibrated to your specific distance, terrain and fitness level.
The ultramarathon distance
Ultra distances range from 50K to multi-day stage races of 250 km or more, encompassing road ultras, mountain trail races, desert crossings and multi-lap events. Unlike shorter road races, ultras shift the dominant physiological demands from VO2max and lactate threshold to fat oxidation capacity, musculoskeletal durability, gastrointestinal tolerance, thermal regulation and the ability to maintain forward progress while managing sleep deprivation, cumulative muscle damage and inevitable low points. The ultra is won not by whoever runs the fastest, but by whoever slows down the least across the entire distance.
Ultra training principles
Volume is king in ultramarathon training — weekly long runs of 30-50 km, back-to-back long run weekends (Saturday 30 km + Sunday 20 km) to simulate the fatigue of late-race running, and total weekly volume of 80-150 km for competitive runners. Intensity is dramatically lower than marathon training: 90-95% of running is Zone 1-2 (conversational pace or slower). Vertical gain in training should closely match race demands — mountain ultras like UTMB require 3,000-4,000m of weekly elevation gain in the BUILD phase. Time on feet matters more than pace or distance in ultra preparation.
Key workouts for ultra
Back-to-back long runs: Saturday 30-40 km + Sunday 18-25 km to simulate cumulative fatigue without the recovery cost of a single very long run. Long hikes with a weighted pack (5-8 kg) for mountain ultras to build specific ascending strength and hiking fitness. Night running sessions of 2-3 hours to prepare for overnight race legs and practise headlamp use, navigation and mental management in darkness. Fuelling rehearsals during every long run practising 200-300 calories per hour from a mix of gels, real food and sports drink. Easy doubles (morning and evening runs) to accumulate volume without excessive single-session musculoskeletal stress.
Race strategy and fuelling
Walk the uphills, run the flats, cruise the downhills — this 'three-gear' approach conserves energy across ultra distances far more effectively than trying to run everything. Eat 200-300 calories per hour from the very start of the race — do not wait until you feel hungry, because by then you are already in energy deficit. Use real food (sandwiches, boiled potatoes, rice balls) alongside gels and sports drink to prevent flavour fatigue and GI distress. Manage aid stations efficiently with a pre-planned in-and-out routine. Have a detailed crew and pacer plan if permitted. Accept that there will be low points and they will pass — most DNFs happen because runners stop eating, not because their legs cannot move.
Common mistakes
Training like a road marathoner — high intensity, moderate volume — instead of adapting to ultra-specific demands of high volume and low intensity. Insufficient vertical gain training for mountain races, leading to quad-destroying descents on race day. Not practising overnight running before night legs of 100-mile races. Neglecting hiking fitness — walking fast uphill is a distinct and trainable skill that saves significant time in mountain ultras. Starting the race too fast due to fresh-leg enthusiasm — ultra race pace is typically 30-50% slower than marathon pace and must be respected from the first kilometre.
Build your plan with STRIDD
Use the STRIDD Architect and select 'Ultra' as your target distance. Enter your exact race distance (50K, 80K, 100K or 160K) and STRIDD calibrates your plan for ultra-specific demands: extended long runs building to 40-50 km, back-to-back long run weekends, hiking-specific sessions, night running blocks, fuelling rehearsal protocols, and a longer taper of 2-3 weeks. Choose from Lydiard (base building), Maffetone (heart-rate aerobic development) or Ekiden (high-volume camp training) methodologies.
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