The allure of the ultra marathon, a footrace exceeding the traditional 26.2-mile marathon distance, continues to captivate runners seeking new challenges. These events, often traversing stunning landscapes, offer a profound sense of accomplishment and adventure 1. For those standing at the starting line of their first ultra marathon, the journey can seem both exhilarating and daunting. A well-structured training plan is paramount to success, and for beginners, a time-based approach can be particularly beneficial. Instead of solely focusing on the number of miles covered each week, this method emphasizes the duration of workouts, allowing for greater flexibility and a more intuitive understanding of effort, especially for those new to the unique demands of ultra distances 3. This article will delve into the essential principles of Ultra Marathon Training through a time-based lens, providing a comprehensive schedule and the knowledge needed to confidently embark on this incredible journey.
Laying the Foundation: Essential Principles of Ultra Marathon Training
Preparing for an ultra marathon requires a holistic approach that extends beyond simply running long distances. Beginners must grasp fundamental principles related to pacing, fueling, hydration, and injury prevention to ensure a safe and successful experience.
Understanding Consistent Effort and Pacing by Time
Ultra running distinguishes itself from shorter races through its emphasis on sustained effort over extended periods. A time-based training schedule naturally guides beginners to focus on maintaining a comfortable, conversational pace for the duration of their runs 5. This approach, often described as an Rate of Perceived Exertion (RPE) of 4-6, encourages runners to prioritize effort and how their body feels rather than rigidly adhering to a specific pace per mile, particularly when navigating the varied terrain often encountered in ultra marathons 1. The best way to set oneself up for success in ultra training involves planning runs around time rather than distance, as terrain can drastically affect pace 1. This method allows for a more intuitive understanding of one’s body and its response to effort over time, a crucial element for enduring the long hours on the trail or road 1. By focusing on the clock rather than the mileage, beginners can learn to adjust their pace based on how they feel and the specific demands of the terrain, preventing premature fatigue and promoting a more sustainable effort 7.
Fueling Strategies Tailored for Long Durations
Given the extended nature of ultra marathons, consistent calorie intake is vital during both long training runs and the race itself 9. To adequately prepare, beginners should understand the importance of pre-run fueling to maximize glycogen stores, the body’s primary source of energy for endurance events 10. This often involves consuming carbohydrate-rich meals in the days leading up to a long run or race 10. During runs exceeding 90 minutes, a strategic approach to during-run nutrition is essential. Experts recommend aiming for approximately 200-300 calories per hour 10. It is often beneficial to break this down into smaller, more frequent intakes, such as 50-75 calories every 15-20 minutes, to facilitate digestion and prevent gastrointestinal distress 10. Beginners should experiment with various types of fuel, including energy gels, chews, and real food options like pretzels or dried fruit, during their time-based long runs to identify what their stomach tolerates best 10. Finally, post-run recovery nutrition plays a crucial role in replenishing depleted glycogen stores and aiding in muscle repair. Consuming a meal or snack that includes both carbohydrates and protein soon after a long run is highly recommended 10.
Hydration Guidelines for Maintaining Performance
Maintaining proper hydration is another cornerstone of ultra marathon training. Consistent fluid intake before, during, and after training runs and the race is paramount 10. Ultra running involves significant fluid loss through sweat, making it crucial to replace these losses and consider electrolyte intake, especially for longer durations and in warmer conditions 10. A general guideline suggests aiming to drink 5-10 fl. oz. of water or an electrolyte drink every 15-20 minutes during runs lasting over an hour 14. However, individual hydration needs can vary considerably based on factors such as sweat rate, weather conditions, and the intensity of the effort 17. Beginners should pay attention to their body’s cues, such as thirst, and monitor the color of their urine as indicators of their hydration status 10. Carrying fluids on any run exceeding 60-90 minutes and practicing regular drinking is a recommended strategy 17. Experimenting with electrolyte drinks during longer time-based training runs can also help beginners understand their individual needs and preferences 10.
The Critical Role of Injury Prevention
The increased demands of ultra marathon training elevate the risk of injury, making preventative measures essential. Gradual progression of training volume, incorporating proper warm-up and cool-down routines, engaging in regular strength training, and, most importantly, listening to the body’s signals are all crucial for staying strong and injury-free 2. A time-based training schedule can inherently aid in injury prevention by encouraging beginners to focus on the duration of their runs rather than pushing for specific mileage targets when feeling fatigued 3. This approach allows for a more flexible and adaptable training plan that respects the body’s limits and promotes sustainable progress 8.
Time vs. Distance: Why Time-Based Training Can Be Ideal for Beginners
For individuals new to the world of ultra marathons, the sheer mileage often associated with training can seem overwhelming. This is where the beauty of a time-based training schedule shines, offering several advantages that can make the journey to the finish line more approachable and successful.
Exploring the Advantages of Focusing on Training Duration
One of the primary benefits of time-based training for beginners is that it can feel significantly less daunting than being faced with the prospect of running incredibly high weekly mileage 3. Knowing that a training session is scheduled for a specific duration, such as 2 hours, can be mentally easier to manage than seeing a requirement to run 15 miles, especially when starting out. Furthermore, planning runs around the constraints of daily life becomes much more manageable when the exact duration of each run is known 4. Whether juggling work, family, or other commitments, scheduling a run for a set amount of time allows for better integration into a busy lifestyle. For many beginners, the initial goal is simply to complete the ultra marathon. In this context, focusing on time on feet and gradually building endurance becomes the primary objective, often taking precedence over hitting specific paces or distances 1. This emphasis on duration aligns well with the fundamental requirement of ultra running: being able to move consistently for a prolonged period.
Discussing How Time-Based Training Accommodates Varying Terrains and Fitness Levels
Ultra marathons often take place on trails or across varied terrains, where pace can fluctuate significantly depending on elevation changes and surface conditions 1. In such scenarios, tracking distance can become a less reliable indicator of training stimulus than the amount of time spent running. A 3-hour run on a hilly trail will likely provide a similar level of endurance training as a 3-hour run on a flat road, even if the distance covered differs. Time-based training naturally accounts for these variations, ensuring a consistent training effect regardless of the terrain 1. Moreover, beginners embark on their ultra journey with varying levels of fitness. In a time-based schedule, individuals will naturally cover different distances within the same allotted time based on their current fitness level 3. The focus remains on the duration of effort, which is appropriate for each person’s current capabilities, allowing for personalized progression without the pressure of trying to keep up with others’ mileage.
Addressing Potential Drawbacks and How to Mitigate Them
While time-based training offers numerous advantages for beginners, some individuals accustomed to tracking mileage might initially feel less prepared without specific distance benchmarks 3. This concern can be effectively addressed by occasionally incorporating distance checks during long runs to gauge progress and build confidence in covering the required mileage for the race. While the primary focus remains on duration, knowing approximately how far one can typically run in a given amount of time on different terrains can be helpful for mental preparation and race strategy. As training progresses, beginners will naturally develop a better understanding of their pace over various types of terrain, allowing them to correlate their time-based workouts with potential race distances 3.
Decoding the Workouts: Building Blocks of Your Time-Based Schedule
A well-rounded beginner ultra marathon training schedule by time incorporates various types of workouts, each designed to build specific aspects of fitness required for long-distance running.
Easy Runs
Easy runs form the majority of a beginner’s weekly training. These should be performed at a comfortable, conversational pace, allowing you to hold a full sentence without difficulty 2. The primary focus of these runs is the duration, starting with shorter periods (e.g., 30-45 minutes) and gradually increasing as the training cycle progresses 2. Easy runs are crucial for building a strong aerobic base, which is the foundation of ultra marathon endurance, and they also play a vital role in recovery between more demanding workouts 27.
Long Runs
Long runs are the cornerstone of ultra marathon preparation. These weekly workouts gradually increase in duration, preparing the body for the extended time on feet required in an ultra 2. For beginners, the emphasis should be on the total time spent running or hiking rather than achieving a specific distance, especially in the early stages of training 22. Starting with a long run of around 1.5-2 hours and gradually increasing the duration each week (following the 5-10% rule) is a common approach 2. Incorporating hiking breaks during long runs, particularly on hilly sections or when feeling fatigued, is perfectly acceptable and even recommended for beginners as a way to manage effort and build endurance 22.
Tempo Runs
Tempo runs are sustained efforts performed at a comfortably hard pace, typically an RPE of 7-8, for a specific duration 5. These workouts are designed to improve the lactate threshold, which is the point at which the body begins to produce lactic acid faster than it can be cleared, leading to fatigue. By training at this threshold, runners can improve their ability to sustain a faster pace for longer 29. Beginners can start with shorter tempo run durations, such as 15-20 minutes, and gradually increase the time spent at this effort level as their fitness improves 31.
Hill Repeats
Hill repeats involve short, intense bursts of uphill running followed by a recovery jog or walk back down 2. These workouts are highly effective for building leg strength, improving uphill running technique, and enhancing cardiovascular fitness, all of which are crucial for ultra marathons, especially those with significant elevation gain 2. Beginners can start with a few repeats of 60-90 seconds of hard uphill running, followed by an equal amount of time for recovery 2.
Cross-Training
Cross-training activities, such as swimming, cycling, hiking, or strength training, play a valuable role in a beginner’s ultra marathon training plan 22. These activities provide a low-impact way to build cardiovascular fitness, strengthen different muscle groups, and aid in injury prevention by addressing muscle imbalances 27. Beginners can allocate specific time slots for cross-training, such as 30-60 minutes, 1-2 times per week, based on their preferences and available time. Strength training, in particular, is highly recommended for building the muscle endurance and stability needed for ultra running and for preventing common injuries 25.
Rest and Recovery
Rest days are just as important as training days in an ultra marathon training schedule 29. These days allow the body to recover from the stresses of training and adapt to the increased workload. Beginners should aim for at least one full rest day per week, and potentially more depending on how their body is feeling and the intensity of their training 29. Adequate sleep is also crucial for recovery, allowing the body to repair and rebuild muscle tissue 1.
Fueling by the Clock: Mastering Nutrition and Hydration for Time-Based Training
A time-based training approach also lends itself well to developing effective fueling and hydration strategies for ultra marathons. By planning nutrition and hydration around the duration of runs, beginners can establish consistent habits that will serve them well on race day.
Developing a Time-Based Fueling Plan
For any run lasting longer than 90 minutes, beginners should aim to start consuming carbohydrates around the 45-60 minute mark 11. A general target for longer runs is to consume approximately 200-300 calories per hour of running 10. To make this more manageable and prevent stomach issues, it’s often helpful to break down the hourly calorie needs into smaller, more frequent intakes, such as 50-75 calories every 15-20 minutes 10. Time-based long runs provide the perfect opportunity for beginners to experiment with different types of fuel and find what their digestive system tolerates best over extended periods. Setting a timer on a watch to prompt fuel intake at regular intervals (e.g., every 30 minutes) can help establish this consistent habit.
Creating a Hydration Strategy Based on Estimated Sweat Rates and Training Time
Similar to fueling, hydration during ultra marathons should be proactive and consistent. A good starting point is to aim to drink 5-10 fl. oz. of water or an electrolyte drink every 15-20 minutes during runs lasting over an hour 14. While individual needs vary, using the duration of a run as a guide for fluid intake can help beginners stay adequately hydrated. For instance, knowing that a 3-hour long run is planned can prompt a runner to ensure they carry enough fluids to drink at regular intervals throughout that time. Experimenting with electrolyte drinks, especially on longer time-based runs and in hotter weather, can help beginners understand their body’s electrolyte needs and prevent imbalances.
Practical Tips for Carrying and Consuming Fuel and Fluids
Choosing comfortable and functional gear for carrying fuel and fluids is essential for time-based training. Hydration vests, belts, and handheld bottles are all viable options, and beginners should experiment to find what works best for them for different run durations 36. Practicing with the chosen gear during time-based long runs will ensure comfort and allow runners to refine their system for easily accessing and consuming fuel and fluids while on the move, without significantly disrupting their pace or rhythm 15.
Staying Strong and Injury-Free: Integrating Preventative Measures into Your Time-Based Routine
Preventing injuries is paramount for consistent ultra marathon training. By incorporating specific routines and practices into a time-based schedule, beginners can significantly reduce their risk of common running ailments.
Identifying Common Injuries Among Beginner Ultra Marathoners
Beginner ultra marathoners are often susceptible to overuse injuries such as runner’s knee (patellofemoral pain syndrome), IT band syndrome, Achilles tendinitis, plantar fasciitis, and shin splints 37. These injuries frequently arise from training too much too soon, improper training progression, muscle imbalances, or insufficient recovery 22. Understanding these common issues allows beginners to focus their preventative efforts effectively.
Designing Time-Based Warm-Up and Cool-Down Routines
Dedicate 10-15 minutes before each run to a dynamic warm-up. This prepares the body for the activity ahead by increasing blood flow and muscle temperature 33. Examples of dynamic stretches include leg swings, hip circles, and torso twists 40. Similarly, allocate 10-15 minutes after each run for a cool-down routine that includes static stretches. Focus on major muscle groups like the calves, hamstrings, quads, and hip flexors, holding each stretch for 30-45 seconds to improve flexibility and aid recovery 42.
Incorporating Strength Training Exercises
Integrate 2-3 strength training sessions into the weekly schedule, each lasting approximately 30-45 minutes 25. Focus on exercises that target the key muscles used in running, such as squats, lunges, deadlifts, calf raises, and planks 25. Proper form is more important than lifting heavy weights, especially for beginners 25. Strength training helps build muscle endurance and stability, making the body more resilient to the demands of ultra running and reducing the risk of injury 25.
The Significance of Listening to Your Body
Pay close attention to any pain or discomfort experienced during or after runs. It is crucial not to push through significant pain, as this can lead to more serious injuries 5. Be prepared to adjust the duration of scheduled runs or take extra rest days based on how your body is feeling 5. While some fatigue is a normal part of training, chronic fatigue or lingering pain are signals to reduce the training load or seek advice from a healthcare professional 5.
Your Beginner Ultra Marathon Training Schedule by Time: A Week-by-Week Guide
This 16-week beginner ultra marathon training schedule by time is designed for individuals who are comfortable running for at least one hour and are preparing for a 50k (31 miles) ultra marathon. Adjustments may be needed for longer distances or different fitness levels. Remember to listen to your body and take extra rest days when needed.
| Week | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 1 | Rest or Cross-Train (30 min) | Easy Run (30 min) | Strength Training (30 min) | Easy Run (40 min) | Rest | Long Run (1 hr 30 min) | Easy Run (30 min) |
| 2 | Rest or Cross-Train (30 min) | Easy Run (35 min) | Strength Training (30 min) | Easy Run (45 min) | Rest | Long Run (1 hr 45 min) | Easy Run (35 min) |
| 3 | Rest or Cross-Train (40 min) | Easy Run (40 min) | Strength Training (35 min) | Easy Run (50 min) | Rest | Long Run (2 hr) | Easy Run (40 min) |
| 4 | Rest | Easy Run (30 min) | Strength Training (30 min) | Tempo Run (20 min) | Rest | Long Run (1 hr 30 min) | Easy Run (30 min) |
| 5 | Rest or Cross-Train (40 min) | Easy Run (45 min) | Strength Training (35 min) | Easy Run (55 min) | Rest | Long Run (2 hr 15 min) | Easy Run (45 min) |
| 6 | Rest | Easy Run (35 min) | Strength Training (30 min) | Hill Repeats (6 x 1 min) | Rest | Long Run (2 hr 30 min) | Easy Run (35 min) |
| 7 | Rest or Cross-Train (45 min) | Easy Run (50 min) | Strength Training (40 min) | Easy Run (60 min) | Rest | Long Run (2 hr 45 min) | Easy Run (50 min) |
| 8 | Rest | Easy Run (40 min) | Strength Training (30 min) | Tempo Run (25 min) | Rest | Long Run (2 hr) | Easy Run (40 min) |
| 9 | Rest or Cross-Train (45 min) | Easy Run (55 min) | Strength Training (40 min) | Easy Run (65 min) | Rest | Long Run (3 hr) | Easy Run (55 min) |
| 10 | Rest | Easy Run (45 min) | Strength Training (35 min) | Hill Repeats (8 x 1 min) | Rest | Long Run (3 hr 15 min) | Easy Run (45 min) |
| 11 | Rest or Cross-Train (50 min) | Easy Run (60 min) | Strength Training (40 min) | Easy Run (70 min) | Rest | Long Run (3 hr 30 min) | Easy Run (60 min) |
| 12 | Rest | Easy Run (50 min) | Strength Training (35 min) | Tempo Run (30 min) | Rest | Long Run (2 hr 30 min) | Easy Run (50 min) |
| 13 | Rest or Cross-Train (40 min) | Easy Run (40 min) | Strength Training (30 min) | Easy Run (50 min) | Rest | Long Run (4 hr) | Easy Run (40 min) |
| 14 | Rest | Easy Run (30 min) | Strength Training (30 min) | Hill Repeats (6 x 45 sec) | Rest | Long Run (3 hr) | Easy Run (30 min) |
| 15 | Rest or Cross-Train (30 min) | Easy Run (30 min) | Strength Training (30 min) | Easy Run (40 min) | Rest | Long Run (2 hr) | Easy Run (30 min) |
| 16 | Rest | Easy Run (20 min) | Rest | Easy Run (20 min) | Rest | RACE DAY! | Rest |
Beyond the Schedule: Essential Tips for Success
While a structured training schedule is crucial, several other factors contribute to a beginner’s success in ultra marathon training.
Guidance on Selecting Appropriate Gear
Investing in the right gear can significantly enhance comfort and performance. Well-fitting trail running shoes are essential, especially if the race involves off-road sections 36. Comfortable, moisture-wicking socks can help prevent blisters 36. A hydration vest or belt is highly recommended for carrying sufficient water and fuel during longer training runs 36. Depending on the race and training conditions, other useful items might include a headlamp for running in low light, trekking poles for navigating hilly terrain (check race rules), and blister prevention supplies like tape or specialized socks 1.
Strategies for Mental Preparation and Building Resilience
Ultra running is as much a mental challenge as a physical one 9. Developing mental toughness is crucial for pushing through the inevitable difficult moments in both training and the race. Strategies such as breaking down long runs and the race into smaller, more manageable segments can make the overall distance feel less overwhelming. Practicing positive self-talk and visualizing success can also build confidence and resilience 9. Understanding your personal “why” – your motivation for wanting to run an ultra marathon – can serve as a powerful source of strength when the going gets tough 9.
Time-Based Pacing Recommendations for Race Day
On race day, beginners should prioritize starting conservatively and focusing on maintaining a sustainable effort level based on their training 2. Using perceived exertion (how hard the effort feels) as the primary guide, especially in the early stages of the race, is often more effective than trying to stick to a specific pace per mile 2. Be patient and prepared to adjust your pace as needed based on how your body feels throughout the race 2. Remember that ultra marathons are about endurance, and starting too fast can lead to early fatigue.
Conclusion: Your Journey to the Ultra Finish Line Starts Now
Embarking on the journey to your first ultra marathon is an ambitious and rewarding endeavor. A beginner ultra marathon training schedule by time provides a flexible and manageable framework for preparation, emphasizing consistent effort and time on your feet. By understanding the essential principles of ultra running, mastering time-based fueling and hydration, prioritizing injury prevention, and cultivating mental resilience, you will be well-equipped to tackle the challenges ahead. Embrace the process, be patient with your progress, and enjoy every step of the journey towards crossing that ultra finish line.
About the Author
Lost Pace is an ultramarathon runner, shoe-tester and the founder of umit.net. Based year-round in Türkiye’s rugged Kaçkar Mountains, he has logged 10,000 + km of technical trail running and completed multiple 50 K–100 K ultras.
Blending mountain grit with data, Lost analyses power (CP 300 W), HRV and nutrition to craft evidence-backed training plans. He has co-written 260 + long-form guides on footwear science, recovery and endurance nutrition, and is a regular beta-tester of AI-driven coaching tools.
When he isn’t chasing PRs or testing midsoles, you’ll find him sharing peer-reviewed research in plain English to help runners train smarter, stay healthier and finish stronger.
Ultrarunner · Data geek · Vegan athlete