Ultramarathon training is about durability: being able to keep moving well for many hours. Whether your goal is 50 km, 80 km or 161 km, the principles are similar; only the time on feet changes.
Easy volume first
Most of your training should be easy running and hiking. It builds the aerobic engine and resilience that long races demand, without the fatigue of hard sessions.
Back-to-back long days
Running long on two consecutive days teaches your body to perform on tired legs, with less risk than one enormous run. Build these gradually through the plan.
Hills and terrain
Train on terrain similar to your race. Practise power-hiking climbs and running descents, which load the legs very differently from flat running.
Fuelling and kit
Long training days are rehearsals for race-day nutrition, hydration and kit. Aim to find a fuelling routine you can sustain for the whole race.
Smooth progression
Avoid sudden jumps in weekly load and build in lighter weeks. Older athletes in particular benefit from extra recovery, which is why our ultra plans include Masters versions.
Ready to start?
The Endurance Lab ultramarathon training plans come in four levels (Start, Develop, Perform and Podium) with heart rate, pace, power or RPE versions where available. Use Find your plan to filter by level, the hours you have each week and the weeks until your race. New to training by effort? Read our RPE guide and training zones guide first.
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