If you've already got the foundations down when it comes to preparing your body for your first ultra, then you’re ready to get stuck into a beginner's ultra marathon training plan.
More than any other distance, kit now becomes vital. Extras that you may not have considered as a shorter-distance runner become essential. A comfortable running pack that offers quick and accessible storage but fits and moves with you perfectly is key. So too is an understanding of layering, controlling heat loss, carrying fluids and creating a nutrition package that works for you.
How do I prepare for my first ultra marathon?
Pay attention to pace. Starting too fast will end in disaster. The best ultra-runners are those who have become comfortable with a speed that would feel like a crawl over shorter distances. Ultras are all about mixing and matching walking with running, stopping to see the sights, having a coffee and spending plenty of hours on your feet.
Be organised about your race preperation ahead of the big day, especially how to spend the 24h before a race. It's crucial you prepare mentally and physically for the effort you're about to go through.
Perhaps the training week we’ve outlined below seems pretty standard when it comes to training – with plenty of 10km-type efforts – but feel free to go out all day on a Sunday running as you feel, stopping whenever you want. Remember that above all, ultra training is all about time on feet.
12-week ultra marathon training plan
We'll say it again - aim for time on your feet – it's going to be important. The ultra training schedule below speaks for itself after that, so pay particular attention to those small details. Diet and hydration are essential, and kit is also massively important.
Let’s talk about something that’s often ignored in endurance training: rest. This is key, don’t be frightened to counter big weeks or huge fortnights with seven days where you barely do anything. It may seem counterintuitive, but rest and doing nothing is actually central to training for an endurance event.
Week one
Monday: Gym
Tuesday: Run 6km at an easy pace
Wednesday: 20mins fast in the hills
Thursday: Run 8km at a steady pace
Friday: Rest
Saturday: Run 13km at a relaxed pace
Sunday: Run 5km at tempo
Week two
Monday: Gym
Tuesday: Run 10km at an easy pace
Wednesday: 25 minutes fast in the hills
Thursday: Run 10km at a steady pace
Friday: Rest
Saturday: Run 16km at a relaxed pace
Sunday: Run 5km at tempo
Week three
Monday: Gym
Tuesday: Run 11km at an easy pace
Wednesday: 30 minutes fast in the hills
Thursday: Run 11km at a steady pace
Friday: Rest
Saturday: Run 19km at a relaxed pace
Sunday: Run 6.5km at tempo
Week four
Monday: Gym
Tuesday: Run 13km at an easy pace
Wednesday: 35 minutes fast in the hills
Thursday: Run 13km at a steady pace
Friday: Rest
Saturday: Run 23km at a relaxed pace
Sunday: Run 5km at tempo
Week five
Monday: Rest
Tuesday: Run 5km at an easy pace
Wednesday: Rest
Thursday: Run 6km at an easy pace
Friday: Rest
Saturday: Run 13km at a relaxed pace
Sunday: Run 5km at tempo
Week six
Monday: Gym
Tuesday: Run 8km at an easy pace
Wednesday: 40 minutes fast in the hills
Thursday: Run 11km at a steady pace
Friday: Rest
Saturday: Run 29km at a relaxed pace
Sunday: Run 8km at tempo
Week seven
Monday: Gym
Tuesday: Run 11km at an easy pace
Wednesday: 40 minutes fast in the hills
Thursday: Run 16km at a steady pace
Friday: Rest
Saturday: Run 32km at a relaxed pace
Sunday: Run 10km at tempo
Week eight
Monday: Gym
Tuesday: Run 16km at an easy pace
Wednesday: 40 minutes fast in the hills
Thursday: Run 19km at an easy pace
Friday: Rest
Saturday: Run 19km at a relaxed pace
Sunday: Run 10km at tempo
Week nine
Monday: Rest
Tuesday: Run 6km at an easy pace
Wednesday: Rest
Thursday: Run 8km at a steady pace
Friday: Rest
Saturday: Run 16km at a relaxed pace
Sunday: Run 8km at tempo
Week ten
Monday: Gym
Tuesday: Run 19km at an easy pace
Wednesday: 30 minutes fast in the hills
Thursday: Run 10km at a steady pace
Friday: Rest
Saturday: Run 13km at a relaxed pace
Sunday: Rest
Week eleven
Monday: Gym
Tuesday: Run 10km at an easy pace
Wednesday: 20 minutes fast in the hills
Thursday: Run 6km at a steady pace
Friday: Rest
Saturday: Run 10km at a relaxed pace
Sunday: Run 5km at tempo
Week twelve
Monday: Light stretching session
Tuesday: Run 6km at an easy pace
Wednesday: Kit preparation
Thursday: Run 3km at a steady pace
Friday: Rest
Saturday: Rest
Sunday: Ultra marathon race day!
Top image: Threshold Events