How To Run Your First Ultra Marathon– Training Plan and Long Runs

Introduction

This tutorial provides a comprehensive guide on training for your first ultra marathon. With insights from Simon's extensive experience in ultra running, you'll learn how to create a personalized training plan that balances mileage and recovery. This approach ensures you’re not just running more, but running smarter.

Step 1: Understand the Training Principles

To effectively train for an ultra marathon, familiarize yourself with these critical principles:

• Balance Mileage: Avoid the misconception that more miles are always better. While insufficient mileage can lead to a DNF (Did Not Finish), excessive mileage may result in overuse injuries.
• Quality Over Quantity: Focus on effective training sessions rather than merely increasing distance.
• Progressive Overload: Gradually increase your mileage and intensity to build endurance without risking injury.

Step 2: Create Your Training Schedule

Design a week-by-week and day-by-day training plan tailored to your needs. Here’s how to get started:

1. Determine Your Race Date: Know how many weeks you have until your ultra marathon.
2. Set Weekly Mileage Goals:
   • Start with a base mileage that feels comfortable.
   • Increase your weekly mileage by about 10% each week.
3. Plan Long Runs:
   • Schedule one long run each week, gradually increasing the distance.
   • Aim to reach at least 50-80% of your race distance in training.
4. Incorporate Recovery Days:
   • Ensure to include easy runs and rest days to allow your body to recover.

Step 3: Monitor Your Progress

Track your training to identify what works best for you:

• Use a Training Journal: Record your mileage, feelings during runs, and any injuries.
• Adjust Your Plan as Necessary: Don’t hesitate to modify your training schedule based on your progress and recovery.

Step 4: Focus on Nutrition and Hydration

Proper fueling is essential for ultra marathon training:

• Carbohydrate Intake: Ensure you consume enough carbs to fuel your long runs.
• Hydration Strategy: Develop a hydration plan that includes electrolyte balance.
• Experiment with Nutrition During Training: Test various gels, gummies, or drinks during your long runs to find what your body tolerates best.

Step 5: Gear Up for Success

Invest in the right gear to enhance your training:

• Footwear: Choose comfortable, well-fitting running shoes suitable for long distances.
• Clothing: Wear moisture-wicking fabrics to prevent chafing.
• Running Accessories: Consider gear like vests for carrying water and nutrition, headlamps for early morning or late-night runs, and trekking poles for steep terrain.

Conclusion

Training for your first ultra marathon is an exciting journey that requires careful planning and dedication. By understanding key training principles, creating a structured schedule, monitoring your progress, focusing on nutrition, and gearing up properly, you'll be well-prepared for race day. Remember, the goal is to work hard and smart to reach that finish line. Good luck, and enjoy the process!