As long as you’re moving forward, you are making progress. Or, you can cook versatile foods in bulk for the ability to mix and match you meals— make a batch of rice, chicken, roasted veggies and/or sweet potatoes, overnight oats, granola, etc. How many minutes should I take to run a 5K? Most races covering nearly all distances suggest at least three months, but for an ultramarathon, err on the side of preparedness and aim for four months, especially if you haven’t raced in a while or been endurance training in a while. An ultramarathon is a race of any distance that exceeds a full marathon, or 26.2 miles. If I'm not training for my next 100 mile trail race then you can probably find me exploring a new trail with my family. Recovery IS training, even when you feel like you’ve been laying on the couch a little too long. Keep in mind that trail runs take longer than running the same distance on the road. Sure, Vitamin B12 might be the only supplement required by vegans in order to survive. ), or a combination of energy foods, real food (fruit, potatoes, etc. Running for hours on end, especially on trails, rolling or steep hills, and through sometimes crazy weather, it’s almost best to walk sections of the race. If you’ve had some gummy worms during a race and you felt good, maybe try some real fruit, like a banana. , but widely done by nearly every ultra runner. Bigfoot 50k 50 KM; Mulberry Meltdown 6 Hours; Mulberry Meltdown 12 Hours; Mulberry Meltdown 24 Hours; Sawmill 17 & 50K+ 50 KM; Bell Ringer 50K/25K Trail Run 50 KM; The Nutcracker 12 hour Endurance Run 6 Hours; The Nutcracker 12 hour Endurance Run 12 Hours; Tidewater Striders Dismal Swamp 100k & 50K 100 KM . View all results Your email address will not be published. In your fitness life, one of the greatest challenges you can undertake is to run an ultra marathon. But if you’re anything like me, you’re interested in much more than survival — you want to thrive. While a race predictor tool is a great general guide for the new 50K-er, as I mentioned above, there are many more factors that will affect your finishing time, whether positively or negatively. I’m here with a message that, without a doubt, isn’t going to make me the most popular guy at the vegan potluck. 6 Rules to Follow for Your First Trail Run, Why Every Runner Should Be a Trail Runner and How to Become One, 6 Things Every Beginner Should Know Before Trail Running, Why Every Runner Should Be a Trail Runner (And How to Become One), http://www.rockcreekrunner.com/trail-running-ebook. If you’re working on a marathon PR, you might even be accustomed to multiple speed workouts each week. If you’re running a flat road 50k may seem more like a longer marathon where you run at a slower pace and eat more. Yes. Keep 75-80% of your runs to an “easy” or conversational pace. On the other hand, most 50k runs are found on the trails with many more quick hills and elevation gain than a marathon. And if you’re committed to making all of your own food, you can make your own electrolyte drink— blend together your favorite dark fruit juice, coconut water, water, salt, and a sweetener (like honey or molasses) and enjoy. Also read: What is a Good Trail Running Pace? Most runners reach their fastest speed between the ages of 18 and 30. to do this, and requires more time out of your day to prepare meals and clean up the aftermath. After gaining experience and strength, switch your long runs to mostly trails. Start with easier trails to learn proper foot placement and stride adjustments. Build up to more difficult trails over time. I started with an eight-mile run as my long day, then 13, then 16, without missing a beat. Required fields are marked *. While the thought of running a marathon (26.2 miles/42.2 kilometers) is daunting enough for most, signing up to do an ultra marathon (anything beyond 26.2 miles and normally up to 100 miles (160 kilometers)) is a truly fearful experience. One loop for each distance starting and finishing in San Pedro de Atacama at an avg. There are plenty of easy, quick meals that pack that ratio of, 60% carbs, 25% fat, and 15% protein recommended, for ultra runners. I’m looking for a 6 month plan. Pick up his free eBook, Why Every Runner Should Be a Trail Runner (And How to Become One). Your email address will not be published. In other words, you need at least 6 hours per week of training, for at least 3 weeks, to be successful at the 50K and 50-mile ultra distances. Practice your nutrition during training and find out what works best for you. Try making a chart similar to the one below, listing all the sports nutrition products, foods, liquids, etc. The answer is simple: slow. It is part of the global Endurance Challenge circuit. 3. It’s the first stop on the Ultra crazy train. Age can influence how fast you run. For example, if your best marathon time is 4 hours (9:09/mile), then your predicted 50K would be around 4:50 to 5 hours (9:20/mile – 9:39/mile). Estimate your time for finishing the ultra and build up to running those total hours over two days. In regards to hydration, and in case you didn’t already know, it’s crucial to not only athletic performance, but also to simply. Included with the steps below are quick tips to get you started: For many of us, one of the most attractive elements of ultrarunning is the fact that most of them are run on trails. And that making the transition is as easy as taking a few simple steps. It depends on what you mean by the ‘average person’. So when we talk about making adjustments for ultramarathon training, we’re talking about preparing the body — and mind — for the increased distance, hours, and challenges. The mileage difference is approximately 5 miles. Expand on what fuels already works for you— if you know Gatorade works for you, try a Gatorade chew. The link doesn’t seem to work. to estimate your finish time based off previous race times. Our stomachs vary, so don’t assume what works for your training partner will work for you. … More intense mental doubts and low points. Long runs on a trail will take more time than on the road. ). If you’ve just signed up for a 50K, or you’ve planned to sign up for one, or even if the thought has wandered across your mind, you might also be considering how long it takes. You can train harder without those extra pounds. Well, I would suggest lots of long training runs at a conversational pace, perhaps building up to 40 miles by a few weeks before the 100k race you run. That’s because the longer you go, the more fuel you need, and the more often you need to consume it. So it’s only natural that one of the first things you need to do is learn how to run comfortably on trails, by gradually shifting some of your runs to the dirt. . But it’s one I believe is absolutely critical to the long term health of our movement, and that’s why I’m committed to sharing it. Not terribly longer than a marathon (though it might not feel that way while you are running those extra 5 miles). The “long run” is pretty self-explanatory; it’s one run per week where you push your endurance system and train your body to go for a long time. There’s a lot of hype around running nutrition, but the truth is that road marathoners can usually get by with little more than water, sports drink, and energy gels on race day. Turns out, there are a few factors to consider. After an ultra take off the number of days until you feel good, then take off 2-3 more! The more you run and break down your muscles, the more you will need to recover to rebuild them: that includes proper nutrition, massage, epsom salt baths, lots of good quality sleep, and physical and mental rest. In fact, there are quite a few talented ultrarunners who’s weekly mileage doesn’t average above 70 miles per week. Ultramarathons take a huge toll on your body. mAYBE I’m too late? Getting back into running too soon is how injuries, overtraining, and central fatigue happen. And while you’re considering your race fueling, you may also be considering how long your long runs should be. Better to walk than to risk collapsing before the finish line because you refused to walk up that last steep vertical at mile 24 in your 50K. Walking is not only accepted, but widely done by nearly every ultra runner. Running for hours on end, especially on trails, rolling or steep hills, and through sometimes crazy weather, it’s almost best to walk sections of the race. There are plenty of easy, quick meals that pack that ratio of 60% carbs, 25% fat, and 15% protein recommended for ultra runners. Here are a few alternative answers, which should cover it: 1.The average untrained person: Might just be able to jog/walk 10k in about 70–80 minutes. In each cycle, it’s imperative that you practice fueling during a long run as you would during a race. When considering a first 50K ultramarathon, there’s nothing more daunting than the training. Hi, To structure your training weeks/cycles in the months leading up to your first 50K, a good rule of thumb is to complete three weeks/cycles (cycles are typically one week, but some athletes like their training cycles to be longer, and it has its benefits), each cycle building in mileage and/or intensity by around 10% from the previous cycle, then followed by one cycle of a “down week,” where your mileage is dialed back 10-15% and the intensity is reduced. Your email address will not be published. Hey Katie, you can sign up here: http://www.rockcreekrunner.com/trail-running-ebook We start out conservatively and bump up the long run mileage a few miles per week. Your guide to outdoor adventure since 2019. About the Author: Doug is an ultrarunner, coach, and the co-host of NMA Radio. When running on a hilly trail, reduce your speed to a hike on the inclines to maintain the easy effort. If your previous marathon workouts has called for, for example, 3-mile reps, then you can add that same workout to your 50K training plan. Consistent long runs are a major part of any endurance training, but never more important than when you’re training for an ultramarathon. Expect to run roughly 10-20% slower than your typical road running pace, or more if your trail has high vertical gains and is rugged and rocky. Trailandsummit.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Training shifts from running fast to learning how to run a slow, consistent effort, sustainable for six, ten, twelve plus hours. At No Meat Athlete, our mission is to provide world-class inspirational and educational experiences to support the growth and well-being of the plant-based athletic community. Your legs need that pop and strength to get you through the downhill sections, uneven terrain, and late-stage fatigue. Any suggestions? After 4-6 weeks of increasing your long run, cut back by 20% to allow for a planned recovery or low-mileage week before ramping up again. . Turns out, there are a few factors to consider. I started with an eight-mile run as my long day, then 13, then 16, without missing a beat. This site also participates in other affiliate programs and is compensated for referring traffic and business to these companies. To increase weekly distance without significantly increasing weekend long runs, utilize the higher-distance weekday run option, typically placed on a Wednesday and run at an easy pace. At the aid stations, there are whole foods such as bananas, pretzels, gummy snacks, bagels, even bacon. Every runner is different in how long it will take to run a 50K, but a safe bet would be to run 10 to 30 seconds slower per mile than your marathon pace. Please be sure to review our full. In regards to hydration, and in case you didn’t already know, it’s crucial to not only athletic performance, but also to simply living. This guide is aimed at training you to go the distance and, perhaps, give you a taste of, one day, going even farther and training for a 50- or 100-mile race. The better prepared you are for your race, and the better care you take of your body, the higher your chances are at a good outcome. Is the 50k distance a long marathon or a short ultra? The Endurance Challenge, a 10K, 21K, 50K and 80K trail running race held in the Andes mountain range near Santiago. The 50K (roughly 31 miles) is the “shortest” standard distance you’ll find when you push beyond the limits of the marathon. Excuse me for stating the obvious, but ultramarathons are longer than marathons. That will depend on the course. Just because you’re venturing into the ultramarathon territory doesn’t mean you get to forget about the extras: including speedwork, tempo runs, and, In fact, there are quite a few talented ultrarunners who’s weekly mileage. ), and sports drink. How long does it take to run a 50K? More miles may not be better. Easy days are just as they sound. Keep in mind that trail runs take longer than running the same distance on the road. For example, if your best marathon time is 4 hours (9:09/mile), then your predicted 50K would be around 4:50 to 5 hours (9:20/mile – 9:39/mile). Trailandsummit.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. Katie. Unlike a 50K or 50 Miler, the 100K distance will take most runners 10-15 hours to finish. of 2,400 above sea level. At first, add just one to two shorter trail runs per week. For ease, think in general calories, not carbohydrate-to-protein ratios or grams, but stick with mostly high-sugar foods like energy gels, fruit, or specialty sports drinks. A race of this distance doesn’t have a popular online couch-to-50K training plan (although you can read about one man’s attempt here). But first, let’s answer the specific question: If you have yet to run a marathon, use a race prediction. This is the best way to get into running without … Now that you have an idea of how much you need to drink (volume) and eat (calories) per hour, put this knowledge to use during your next long training run. (Photo … That way, when you come back from work or a run, your food is cooked and ready to heat up, dress with some sauces, butters, balsamic vinegars, or whatever else your heart desires, and eat. But as you look into training plans, you’ll quickly realize that training for a 50K looks a lot like training for a marathon. One should never rely on such a tool— you may run slower or faster, regardless of the preparation (or, sometimes, the lack thereof). Not simply in terms of damaged muscles, but also in terms of your susceptibility to illness post race. The lessons I learn on a long run in prep for a distance race far outweigh the lesions I learn during speed training. The better prepared you are for your race, and the better care you take of your body, the higher your chances are at a good outcome. On this type of course is where you discover the real nature of an ultra marathon. A 50k may only take a couple weeks, but a 100-miler can take 4-6 weeks. … Slower running and increased time on your feet. When she's not running, working, or in physical therapy, she enjoys going to the beach, fishing, or lazing around watching Netflix with some Ben & Jerry's chocolate brownie ice cream. But i've never done a proper marathon. Quick tip: Start drinking … Do back-to-back long runs once a week. If I tried to run a 50k and had never run more than 13 miles my head wouldn’t know what to do, how to fuel, or how to tell myself to keep going after so much time running. Jan 17, 2020 - If you've just signed up for a 50K, or you've planned to sign up for one, or even if the thought has wandered across your mind, you might also be considering More information If you’ve just signed up for a 50K, or you’ve planned to sign up for one, or even if the thought has wandered across your mind, you might also be considering how long it takes. The information and resources shared by NMA are for informational purposes only and are not intended to diagnose, treat, or cure any type of disease or condition. Welcome to Ultramarathon 50K. The fact of the matter is that from a physical standpoint, the singular longest long run matters very little. If you have yet to run a marathon, use a race prediction calculator to estimate your finish time based off previous race times. If your goal is a 50k, long runs should mimic, in distance, those from your marathon training. Max King Once you’re ready, select trails that mimic the difficulty, elevation, and surface of the race course. What is the average time it takes to run a marathon? If you have yet to run a marathon, use a race prediction calculator to estimate your finish time based off previous … If your goal is a 50k, long runs should mimic, in distance, those from your marathon training. To practice, use several long runs (some Saturdays in the plan) as a chance to work on purposeful downhills. 12 of the Best Skiing Documentaries You can Stream for Free. One should never rely on such a tool— you may run slower or faster, regardless of the preparation (or, sometimes, the lack thereof). How to Start Running? If your body feels overworked, or you feel a twinge of pain anywhere, take a few days completely off or with very light cross training, like biking, swimming, or meditative yoga. ). They say to never jump into a race trying something new, and if you never practiced your fueling strategy, everything will be new on race day— leaving you susceptible to an upset stomach. Feb 6, 2020 - If you've just signed up for a 50K, or you've planned to sign up for one, or even if the thought has wandered across your mind, you might also be considering More information If you’ve just signed up for a 50K, or you’ve planned to sign up for one, or even if the thought has wandered across your mind, you might also be considering how long it takes. If you have a 50K coming up, or you’ve done one before and have some tips for newcomers, let us know! Perhaps it should, because only well-trained athletes should consider venturing into Ultra Territory. It’s almost as if just adding the word “ultra” before marathon makes it sound too long, too extreme, too … ultra. However, it can be tough (and expensive!) The long run is your classroom, teacher, and exam. She is an NCAA DIII All-American, has made multiple top-10 all-time performance lists for track and field and cross country for her alma mater, Linfield College, and graduated with a degree in creative writing with honors. You should also aim to drink electrolytes— sometimes water is not enough. Mix up your long run strategy by running a single long run one weekend as you did for marathon training, followed by a back to back series of long runs the … The biggest fear I hear from coaching clients asking about ultramarathon training is about whether or not they can handle it. This site also participates in other affiliate programs and is compensated for referring traffic and business to these companies. 2. Proper hydration helps you feel fuller and flushes out toxins from your body. If you’ve wanted to dip your toe into the ultra world, but the … at the beginning of the week. Ultrarunners are often seen consuming more than just liquids, like you might see in a marathon or shorter. The body adapts to eccentric muscle contractions with just a few bouts of steep downhill running, so the biomechanical adaptations don’t take much reinforcement. We start out conservatively and bump up the long run mileage a few miles per week. At 31.25 miles, it technically qualifies as an "ultra marathon", but it's really just a few miles longer than the 26.2 miles (and change) that us marathoners do. Keeping your body healthy and in fighting shape is a long process, and one that cannot be rushed or pushed through when you start hitting your limits. Enjoy! Does the thought of running an “ultramarathon” race frighten you? Ensuring your fueling your body properly throughout the training process is crucial. Thanks, Hi, Great article. You should be running slow enough to sustain a conversation with a running partner. Mix up your long run strategy by running a single long run one weekend as you did for marathon training, followed by a back to back series of long runs the … This “down week” is to allow your body to recover from the miles you’ve put in; a crucial element in getting stronger. It’s better to rely on yourself, your training, and your own goals. The way I see it there are four main adjustments, or steps, to take when transitioning from a road marathon to a 50K ultramarathon. Most runners reach their fastest speed between the ages of 18 and 30. Steps — not giant leaps — that shouldn’t require any significant increase in training. I can still run a sub 2 hour half marathon, and half done a lot of long distance hiking this last year and am going to push for my first ultra before i go to hike the Appalachian Trail in May. While the distance is probably not a surprise, what tends to take new ultramarathon runners of guard is the amount of long, slow, base building miles that ultra training consists of. Start consuming nutrition from the very beginning of your long run or race. Nov 20, 2019 - If you've just signed up for a 50K, or you've planned to sign up for one, or even if the thought has wandered across your mind, you might also be considering That most likely means running in the dark, running through multiple meal times, and spending most of a day on the trail. Save my name, email, and website in this browser for the next time I comment. If I tried to run a 50k and had never run more than 13 miles my head wouldn’t know what to do, how to fuel, or how to tell myself to keep going after so much time running. This 26-week program is designed to benefit runners looking to move beyond the classic 26 mile 385 yard marathon distance, specifically a 50K (31.1-mile race, an ultramarathon. And if you’re still lost in this 8-kilometer void between marathoner and ultramarathoner, keep reading— I’ll explain preparation, whether or not you can/should walk during the race, and more. While increasing your mileage does increase your endurance, you need to focus on proper recovery to combat the damage and fatigue on your muscles. Contact | Privacy Policy. And if your race is on the trails (which means that you will be, hopefully, training on the trails to prepare! Occasionally, links on this site pointing to other products are affiliate links, meaning No Meat Athlete LLC earns commissions on sales referred through those particular links. Even though a 50K ultramarathon is only 5 miles longer than a marathon, it may take two or more hours longer to complete. Run downhills purposefully in long runs to prepare the legs for the pounding of race day, gobbling up free speed in the process. Running Quotes More information If you’ve just signed up for a 50K, or you’ve planned to sign up for one, or even if the thought has wandered across your mind, you might also be considering how long it takes. The 50k in Sept. would be a good test of how you are doing in the training and should not be too much more difficult than a marathon. Simple enough that the transition to a 50K ultramarathon doesn’t have to include major training volume increases to time commitments. At just barely under 8 kilometers longer than a marathon, it seems daunting enough to be hesitant to try, but not a large enough leap from the marathon distance to truly drive you away. Imagine running 50K while carrying a 10 to 20 pound weight. The stronger you are, the better. This website is where I share all our adventures along with tips and advice to help you get outdoors too! As long as you’re moving forward, you are making progress. to do this, and requires more time out of your day to prepare meals and clean up the aftermath. — most recipes don’t take longer than an hour to prepare. As far as the speedwork and tempo runs themselves, they don’t need to deviate in terms of distance and/or duration of the workout from marathon speedwork or tempo runs. The lessons I learn on a long run in prep for a distance race far outweigh the lesions I learn during speed training. One of my personal favorite cookbooks is Run Fast, Cook Fast, Eat Slow— most recipes don’t take longer than an hour to prepare. The average running speed per mile in a 5K (5-kilometer or 3.1-mile race) is below. The “long run” is pretty self-explanatory; it’s one run per week where you push your endurance system and train your body to go for a long time. One of my personal favorite cookbooks is. And if you’re still lost in this 8-kilometer void between marathoner and ultramarathoner, keep reading— I’ll explain preparation, whether or not you can/should walk during the race, and more. They feel like they ‘have’ to do a 50-miler in advance of a 100-miler or 20 miles in advance of a 50k. Practice and test different fueling options during long training runs. Just because you’re venturing into the ultramarathon territory doesn’t mean you get to forget about the extras: including speedwork, tempo runs, and strength training into your routine on a regular basis. Proper hydration helps you feel fuller and flushes out toxins from your body. Notify me of follow-up comments by email. Make your weekly long run the center point of your training, slowly increasing mileage over time. At 31.25 miles, it technically qualifies as an "ultra marathon", but it's really just a few miles longer than the 26.2 miles (and change) that us marathoners do. This would mean that for those running 50K and 100K per week, their long run could be anywhere between 10-15K and 20-30K, respectively. And with added distance come added challenges … Slower running and increased time on your feet. — coming from all energy sport foods ( gels, gummies, etc our stomachs vary so! Test of grit and determination and while you ’ re interested in much more survival., you can Stream for free to mostly trails you might even be accustomed to speed..., uneven ground, flat surface, etc sections, uneven ground, flat surface, etc for...: most marathon training that are easy on your feet are quite a few factors to.... The road working on a marathon, use a race learn proper foot placement and stride adjustments Why... Of miles you run by nearly every ultra runner a 6 month plan of resources to help you get too... Get started: most marathon training biggest fear I hear from coaching clients asking about ultramarathon is! It just a marathon PR, you can run a marathon or a short ultra volume. Race prediction calculator to estimate your finish time based off previous race times it depends on many factors: fitness! Nature of an ultra take off the number of days until you feel fuller flushes... — coming from all energy sport foods ( gels, gummies, etc ultramarathon. Without missing a beat biggest fear I hear from coaching clients asking about ultramarathon training is whether! Which means that you will be even more fatigued, it can tough... S imperative that you will be, hopefully, training on the trails with many more quick hills elevation... And bump up the long run or race other hand, most 50K runs are found on the.... Of an ultra marathon slowly increasing mileage over time proper hydration helps you feel and... Also be considering how long does it take to run a 50K run depends many... Multiple meal times, getting updated with accurate and useful information has never been so.! 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Fatigue happen a running partner build up to running those extra 5 miles ) the best Skiing Documentaries you run. Works for your training, experience, and requires more time out of your susceptibility to illness race. Can handle it ground, flat surface, etc is where I all! Race far outweigh the lesions I learn during speed training athletes should consider venturing into ultra Territory always for. Co-Host of NMA Radio you can undertake is to run an ultra marathon that the transition is easy! Ultramarathons are longer than running the same distance on the road distance and beyond trail, reduce speed! In mind that trail runs per week for 6 weeks, starting 9 weeks your... You discover the real nature of an ultra marathon the Hoka one one,! Race times a 50K with accurate and useful information has never been so critical miles per week during... Much longer on paper, the more fuel you need, and central happen... Also in terms of damaged muscles, but ultramarathons are longer than an to! The increased time makes proper nutrition and water you need to consume it the legs for Hoka... ’ re moving forward, you are making progress and surface of the matter is from. Volume is going to … Welcome to ultramarathon 50K Gatorade chew at first let... Greatest challenges you can run a marathon ( though it might not feel that way while you re! Mean by the ‘ average person ’ until you find what works best for you, try how long does it take to run a 50k chew... Making the transition is as easy as taking a few long runs should be trail... For the next time I comment the type of course is where I share all our along... These stressful and uncertain times, getting updated with accurate and useful information has never been so critical 5K 5-kilometer! Build up to running those extra 5 miles longer, right, singular. On many factors: physical fitness, age, training on the couch a too. Training is about whether or not they can handle it little too long Documentaries can...: Doug is an ultrarunner, coach, and requires more time of... Electrolytes— sometimes water is not only accepted, but also in terms your. More hours longer to complete course is where I share all our adventures along with tips and advice to you! Practice fueling during a race food ( fruit, potatoes, etc transition is as easy as a. The 100k distance will take most runners 10-15 hours to finish, those from your marathon training include. Of these things to begin with a necessity several long runs should mimic, distance. Missing a beat is part of the greatest challenges you can Stream for free per hour coming. This browser for the pounding of race day, then 13, then 13, then take off number! In the process include a weekly speed workout clients asking about ultramarathon training is whether., running through multiple meal times, and exam very beginning of your training, and the more often need. Hey Katie, you may also be considering how long does it take to run a,... Sometimes water is not enough you feel good, then 16, without missing a beat Welcome... Each cycle, it may take two or more hours longer to complete 50K. And that making the transition is as easy as taking a few talented ultrarunners who ’ a... Fear I hear from coaching clients asking about ultramarathon training is about whether not. As Matt pointed out many years ago, if you have time and energy to spare,! The only supplement required by vegans in order to survive good luck to you on taking leap... Come added challenges … Slower running and increased time makes proper nutrition and fueling necessity... Experience and strength, switch your long runs should mimic, in distance, those from your body transition. Beginning of your long runs should be advance of a 100-miler or 20 miles in of... Things to begin with energy sport foods ( gels, gummies, etc fuel you need to consume.! Terribly longer than an hour to prepare terrain, and late-stage fatigue your finish time based off race. Run matters very little need that pop and strength, switch your runs... Purposefully in long runs should mimic, in distance, those from your body properly throughout the training ultramarathon... 18 and 30 during speed training coaching clients asking about ultramarathon training is about whether or not can! Hours longer to complete a 50K, or is it just a marathon, use a race prediction an... Are running those total hours over two days most marathon training Gatorade works for you muscles will be,,... Swap a 10-mile long run in prep for a distance race far the... Author: Doug is an ultrarunner, coach, and the more often need! Priority at the 50K distance a long run matters very little ultramarathon 50K as much in. ), or is it really an `` ultra '', or a combination of energy,... Bagels, even bacon own goals is training, even bacon the center point of your susceptibility to post. And with added distance come added challenges … Slower running and increased on! Keep 75-80 % of your long runs on a 50K ultramarathon doesn ’ t average above 70 miles per.... Emma is a good trail running training, and requires more time than on the road fueling options long... Miles added how injuries, overtraining, and the more often you need to consume it get started most... Long training runs it really an `` ultra '', or a short ultra than!