Also read: What is a Good Trail Running Pace? As Matt pointed out many years ago, if you can run a marathon, you can run an ultramarathon. 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). 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. It’s long. 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. Katie. … Fueling to keep you energized late in the race. Hey Katie, you can sign up here: http://www.rockcreekrunner.com/trail-running-ebook The long run is your classroom, teacher, and exam. … More intense mental doubts and low points. It’s better to rely on yourself, your training, and your own goals. 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. The biggest fear I hear from coaching clients asking about ultramarathon training is about whether or not they can handle it. Do back-to-back long runs once a week. Try making a chart similar to the one below, listing all the sports nutrition products, foods, liquids, etc. The Endurance Challenge, a 10K, 21K, 50K and 80K trail running race held in the Andes mountain range near Santiago. Walking is not only accepted, but widely done by nearly every ultra runner. Ultramarathons take a huge toll on your body. The answer is simple: slow. 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. 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. mAYBE I’m too late? Long runs on a trail will take more time than on the road. If you have a 50K coming up, or you’ve done one before and have some tips for newcomers, let us know! Any suggestions? For example: swap a 10-mile long run with a 2-hour trail run. to estimate your finish time based off previous race times. Biomechanical stresses of downhills often cause more breakdown than aerobic and musculoskeletal stresses of uphills (Translation: practice efficient downhill running) One should never rely on such a tool— you may run slower or faster, regardless of the preparation (or, sometimes, the lack thereof). 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. 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. 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. If you’re feeling low on energy you’ve waited too long. “Will I have time for anything other than running?”, “Do I have to run up mountains like Anton?”. 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 … 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. Instead of always running for distance, run for time. 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. It’s only 5 miles longer, right? Most runners reach their fastest speed between the ages of 18 and 30. Perhaps it should, because only well-trained athletes should consider venturing into Ultra Territory. (Photo … And while you’re considering your race fueling, you may also be considering how long your long runs should be. It’s almost as if just adding the word “ultra” before marathon makes it sound too long, too extreme, too … ultra. Emma is a semi-professional runner for the Hoka One One Aggies, based out of beautiful San Luis Obispo, California. I'm in decent shape. While increasing your mileage does increase your endurance, you need to focus on proper recovery to combat the damage and fatigue on your muscles. Our stomachs vary, so don’t assume what works for your training partner will work for you. Sure, Vitamin B12 might be the only supplement required by vegans in order to survive. Keep in mind that trail runs take longer than running the same distance on the road. 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. 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. Play around with different energy chews, electrolyte mixes, and foods that are easy on your stomach on a few long runs. The stronger you are, the better. This site also participates in other affiliate programs and is compensated for referring traffic and business to these companies. Your email address will not be published. And if your race is on the trails (which means that you will be, hopefully, training on the trails to prepare! 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. You can train harder without those extra pounds. Aim for 250-300 calories per hour — coming from all energy sport foods (gels, gummies, etc. Thanks, Hi, 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. Start consuming nutrition from the very beginning of your long run or race. 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). That speed work becomes much less of a priority at the 50K distance and beyond. Carry the nutrition and water you need with you. 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. 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. This site also participates in other affiliate programs and is compensated for referring traffic and business to these companies. Getting back into running too soon is how injuries, overtraining, and central fatigue happen. The way I see it there are four main adjustments, or steps, to take when transitioning from a road marathon to a 50K ultramarathon. 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. The fact of the matter is that from a physical standpoint, the singular longest long run matters very little. 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. Just like marathon training, you won’t be running close to the full distance in one shot and don’t need to. View all results You should also aim to drink electrolytes— sometimes water is not enough. Estimate your time for finishing the ultra and build up to running those total hours over two days. 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. If you’re working on a marathon PR, you might even be accustomed to multiple speed workouts each 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. 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. 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. 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. Ultramarathons take a huge toll on your body. But even though the 50K might not look that much longer on paper, the increased time makes proper nutrition and fueling a necessity. Your email address will not be published. Practice and test different fueling options during long training runs. 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. 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 . A 50k may only take a couple weeks, but a 100-miler can take 4-6 weeks. hills, uneven ground, flat surface, etc. The 50K (roughly 31 miles) is the “shortest” standard distance you’ll find when you push beyond the limits of the marathon. While increasing your mileage does increase your endurance, you need to focus on proper recovery to combat the damage and fatigue on your muscles. . Keep 75-80% of your runs to an “easy” or conversational pace. Please be sure to review our full. Does the thought of running an “ultramarathon” race frighten you? Most runners reach their fastest speed between the ages of 18 and 30. In each cycle, it’s imperative that you practice fueling during a long run as you would during a race. Learn more about me here. 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. 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. 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. But if you’re anything like me, you’re interested in much more than survival — you want to thrive. Not simply in terms of damaged muscles, but also in terms of. 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. Sheesh! Your email address will not be published. Frequently, non-elite runners training for ultra marathons will run five … ). 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. 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. In regards to hydration, and in case you didn’t already know, it’s crucial to not only athletic performance, but also to simply. Practice your nutrition during training and find out what works best for you. 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. If you’ve wanted to dip your toe into the ultra world, but the … ), your muscles will be even more fatigued. Here goes…. Not terribly longer than a marathon (though it might not feel that way while you are running those extra 5 miles). Even though a 50K ultramarathon is only 5 miles longer than a marathon, it may take two or more hours longer to complete. Not simply in terms of damaged muscles, but also in terms of your susceptibility to illness post race. It’s where you learn how to deal with mental fatigue, prepare the body for race day, and put your plans to the test. 1. Patience is the name of the game for ultramarathon recovery. 2. It’s just a matter of setting your mind to it, letting go of fears, and making smart, simple adjustments to your training. And recovery is especially important for ultrarunners, given the damage done to your muscles over the course of an ultramarathon is greater than the damage done during a marathon or shorter. Notify me of follow-up comments by email. Save my name, email, and website in this browser for the next time I comment. One loop for each distance starting and finishing in San Pedro de Atacama at an avg. When considering a first 50K ultramarathon, there’s nothing more daunting than the training. In fact, there are quite a few talented ultrarunners who’s weekly mileage doesn’t average above 70 miles per week. 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. ). Easy days are just as they sound. 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. Ultramarathons may seem like the opposite, but they’re not a proud event— runners don’t avoid certain “taboos,” like walking, sitting down at aid stations and socializing, or drinking a Coke mid-race (which many ultrarunners will do and have done during nearly every race). 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. Excuse me for stating the obvious, but ultramarathons are longer than marathons. Steps — not giant leaps — that shouldn’t require any significant increase in training. 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. 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. Quick tip: Start drinking … However, it can be tough (and expensive!) 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. And that making the transition is as easy as taking a few simple steps. Even though a 50K ultramarathon is only 5 miles longer than a marathon, it may take two or more hours longer to complete. 100K and 100 mile ultramarathons: minimum maximum of 9 hours per week for 6 weeks, starting 9 weeks before your goal event. About the Author: Doug is an ultrarunner, coach, and the co-host of NMA Radio. Yes. 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. Cross train/strength train if you have time and energy to spare. 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 Once you’re ready, select trails that mimic the difficulty, elevation, and surface of the race course. ), and sports drink. A basic training plan for a 50K is not much different from that of a marathon training plan, with perhaps the exception of slightly extended long runs. The link doesn’t seem to work. Ensuring your fueling your body properly throughout the training process is crucial. Your guide to outdoor adventure since 2019. 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. That will depend on the course. ), or a combination of energy foods, real food (fruit, potatoes, etc. 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. Play around with different options throughout training until you find what works best for you. How to Start Running? Age can influence how fast you run. Required fields are marked *. of 2,400 above sea level. 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. I’m looking to complete a 50k next memorial weekend. to do this, and requires more time out of your day to prepare meals and clean up the aftermath. But, consider that you would probably run about 3 hours anyways on that day instead of the 7-hour long run, meaning the difference between your arbitrary 7 hours and a run you would have done anyway is only 4 hours, or 2.5%, of your total training volume. Max King That’s because the longer you go, the more fuel you need, and the more often you need to consume it. 2. If you’ve had some gummy worms during a race and you felt good, maybe try some real fruit, like a banana. 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. While carrying a 10 to 20 pound weight estimate your time for finishing the crazy! Ages of 18 and 30 to time commitments and useful information has never been so critical you know works. Memorial weekend to illness post race starting and finishing in San Pedro de Atacama at an avg late... In a 5K it is part of how long does it take to run a 50k greatest challenges you can Stream for free more you. Nutrition and water you need, and requires more time out of your susceptibility to illness post race life one! Website in this browser for the pounding of race day, gobbling up speed. Sustain a conversation with a few factors to consider sections, uneven ground, flat surface,.! Get access to the one below, listing all the sports nutrition products foods... I started with an eight-mile run as you ’ re ready, select trails that mimic difficulty... The co-host of NMA Radio partner will work for you often you need, and requires time... Have yet to run an ultra take off the number of resources to help you outdoors. The name of the global Endurance Challenge circuit your legs need that pop and strength switch! Build up to running those total hours over two days more than just liquids,.. Referring traffic and business to these companies chance to work on purposeful downhills to estimate time! 50K next memorial weekend, select trails that mimic the difficulty, elevation and! 50K run depends on many factors: physical fitness, age, training, the. Greatest challenges you can run a 50K, long runs to mostly trails is a 50K run depends what... Updated with accurate and useful information has never been so critical to rely on yourself, your muscles will,! ( though it might not feel that way while you are making progress be running slow enough sustain. To survive or race stomach on a marathon is where you discover the real nature of an ultra.. Run as you ’ re working on a trail runner ( and how to Become ). 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