The allure of the ultramarathon – that epic test of endurance and mental fortitude – has captivated runners for decades. But the thought of tackling 50 kilometers (or more!) can feel daunting, especially for beginners. Enter the virtual ultramarathon, a fantastic way to experience the challenge and accomplishment of an ultra on your own terms, at your own pace, and often in your own neighborhood.
If you’ve ever dreamed of pushing your limits beyond the marathon distance, a virtual ultramarathon might be the perfect starting point. This comprehensive guide will walk you through a beginner-friendly training plan to help you cross that virtual finish line with confidence.
Why Choose a Virtual Ultramarathon as a Beginner?
Virtual races offer several advantages for those new to the ultra scene:
- Flexibility: You choose your own course, date (within the race window), and even break up the distance if the rules allow. This eliminates the stress of travel and strict race day schedules.
- Reduced Pressure: Without the crowds and competitive atmosphere of a traditional race, you can focus on your own personal journey and enjoy the process.
- Accessibility: Virtual races often have lower entry fees and eliminate travel and accommodation costs.
- Personalized Experience: You can tailor your course to your preferences, whether it’s scenic trails, familiar roads, or even laps around your local park.
Setting Realistic Goals for Your First Virtual Ultra
Before diving into a training plan, it’s crucial to set realistic goals. If you’re new to running or long distances, consider starting with a shorter ultramarathon distance like a 50K. Give yourself ample time to train – at least 12-16 weeks is recommended for beginners with a solid base of marathon training or consistent running experience.
The Beginner’s Virtual Ultramarathon Training Plan (16 Weeks)
This is a sample 16-week training plan assuming you have a base of running at least 3-4 times per week, including a weekly long run of around 10-15 miles. Adjust it based on your current fitness level and the specific requirements of your chosen virtual race.
Key:
- Easy Run (ER): Conversational pace, where you can comfortably hold a conversation.
- Long Run (LR): Gradually increasing distance each week, done at an easy pace.
- Cross-Training (XT): Activities like swimming, cycling, or strength training.
- Rest (R): Crucial for recovery and preventing injury.
- Strides (S): Short bursts of fast running (around 100 meters) to improve running economy.
Weeks 1-4: Building Your Base
| Day | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Week 1 | R | ER 3-4 mi | XT 30 min | ER 3 mi | R | LR 10 mi | ER 3 mi |
| Week 2 | R | ER 4-5 mi | XT 30 min | ER 4 mi | R | LR 12 mi | ER 3 mi |
| Week 3 | R | ER 3-4 mi | XT 45 min | ER 3 mi | R | LR 14 mi | ER 4 mi |
| Week 4 | R | ER 5-6 mi | XT 45 min | ER 5 mi | R | LR 16 mi | ER 4 mi |
Weeks 5-8: Increasing Long Run Distance
| Day | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Week 5 | R | ER 4-5 mi | XT 30 min | ER 4 mi + S | R | LR 18 mi | ER 3 mi |
| Week 6 | R | ER 6-7 mi | XT 45 min | ER 6 mi | R | LR 20 mi | ER 4 mi |
| Week 7 | R | ER 4-5 mi | XT 30 min | ER 4 mi + S | R | LR 15 mi (Recovery LR) | ER 3 mi |
| Week 8 | R | ER 7-8 mi | XT 60 min | ER 7 mi | R | LR 22 mi | ER 5 mi |
Weeks 9-12: Peaking and Race Specific Training
| Day | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Week 9 | R | ER 5-6 mi | XT 45 min | ER 5 mi + S | R | LR 24 mi | ER 4 mi |
| Week 10 | R | ER 8-9 mi | XT 60 min | ER 8 mi | R | LR 26 mi | ER 5 mi |
| Week 11 | R | ER 5-6 mi | XT 45 min | ER 5 mi + S | R | LR 20 mi (Recovery LR) | ER 4 mi |
| Week 12 | R | ER 9-10 mi | XT 60 min | ER 9 mi | R | LR 28 mi | ER 6 mi |
Weeks 13-16: Tapering and Race Week
| Day | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Week 13 | R | ER 4-5 mi | XT 30 min | ER 4 mi | R | LR 18 mi | ER 3 mi |
| Week 14 | R | ER 3-4 mi | XT 30 min | ER 3 mi + S | R | LR 12 mi | ER 2 mi |
| Week 15 | R | ER 2-3 mi | XT 20 min | ER 2 mi | R | LR 6 mi | ER 1 mi |
| Week 16 | R | R | R | R | R | VIRTUAL ULTRA MARATHON! | R |
Important Considerations:
- Listen to your body: Don’t hesitate to take extra rest days if needed.
- Fuel and Hydration: Practice your race day nutrition and hydration strategy during your long runs. Experiment with different gels, chews, and fluids. You can find great advice on this at Runner’s World.
- Gear: Invest in comfortable running shoes and moisture-wicking clothing. Consider using a running watch to track your distance and pace. Check out reviews and recommendations on websites like RunRepeat.
- Mental Preparation: Visualize yourself completing the race. Break down the distance into smaller, manageable segments.
- Course Planning: Plan your virtual ultra route in advance. Consider factors like terrain, elevation gain, and access to water and aid (if you plan to have any).
- Safety First: If you’re running alone, let someone know your route and estimated finish time. Carry your phone for emergencies.
Staying Motivated for a Virtual Race
Without the energy of a live event, staying motivated for a virtual ultra requires extra effort. Here are some tips:
- Create a Detailed Plan: Having a structured training plan and a well-defined race route can help you stay on track.
- Find a Running Buddy (Virtually or In-Person): Training with someone can provide accountability and motivation. Even if you can’t run together physically, you can share your progress and encourage each other.
- Track Your Progress: Use a running app or journal to log your workouts and see how far you’ve come.
- Reward Yourself: Set milestones throughout your training and reward yourself for reaching them.
- Share Your Journey: Let friends and family know about your virtual ultra. Their support can be a great motivator. Consider sharing your progress on social media using relevant hashtags like #virtualultramarathon #ultratraining #runhappy. You might even inspire others!
- Create Your Own Race Day Atmosphere: Plan your “aid stations” with your favorite snacks and drinks. Invite friends or family to cheer you on at certain points along your route.
Crossing Your Virtual Finish Line
Completing a virtual ultramarathon is a significant accomplishment. Celebrate your achievement! Share your results with the race organizers (if required) and take pride in pushing your limits. This experience can be a stepping stone to future running adventures, whether virtual or in-person.
Trail Jackal is the founder and main contributor at umit.net, driven by a passion for the demanding world of ultramarathon running. Through personal experience navigating multi-hour races across varied terrains Trail Jackal explores the strategies, gear, and mindset required for success. This includes a keen interest in how technology, particularly AI, is offering new ways for runners to train smarter, stay healthier, and achieve their ultra goals. Trail Jackal aims to share reliable information and relatable experiences with the endurance community.