Introduction: Embracing the Challenge of Your First Ultra on Hills: Why Time-Based Training is Your Ally

The allure of the ultra marathon, a race extending beyond the traditional 26.2-mile marathon distance, continues to captivate runners seeking new challenges. For beginners, the idea of conquering such a monumental feat can be both exhilarating and daunting, especially when the chosen course involves the added complexity of hilly terrain. Many novice runners might feel overwhelmed by the sheer volume of training often associated with ultra marathons, particularly the emphasis on high mileage. This is where a time-based training schedule emerges as a practical and effective approach, especially for those new to the sport or preparing for the unpredictable nature of a hilly race.

Unlike training plans that meticulously track mileage, a time-based schedule focuses on the duration of your runs and other training activities. This method aligns more naturally with the demands of hilly terrain, where pace can fluctuate significantly depending on the steepness of inclines and declines. It allows beginners to prioritize time on their feet, a crucial element for building the endurance required for an ultra marathon, without getting bogged down by specific distances that can be difficult to achieve on challenging courses. This guide will provide an in-depth exploration of how to develop and follow a beginner ultra marathon training schedule by time, tailored specifically for a race that features significant elevation changes. We will delve into the fundamental principles of ultra training, the unique considerations for hilly races, how to structure your weekly and monthly training, the importance of different types of runs, the role of supplementary training, nutrition and hydration strategies, the mental fortitude required, and valuable advice from seasoned ultra runners and coaches. By the end of this article, you will have a comprehensive understanding of how to prepare confidently for your first hilly ultra marathon using the power of time-based training.

Laying the Foundation: Understanding Time-Based Training for Ultra Marathons

Beyond Mileage: The Benefits of Focusing on Time on Your Feet

The cornerstone of a time-based training approach for ultra marathons is the emphasis on the duration of training sessions rather than the exact distance covered. This fundamental shift in focus offers several key advantages, particularly for beginners venturing into the world of ultra running and preparing for the variable demands of hilly races 1. Unlike flat courses where a consistent pace can be more easily maintained, hilly terrain inherently dictates fluctuations in speed. Uphills will naturally slow a runner down, while downhills might allow for a quicker pace. In such scenarios, tracking mileage can become less informative and potentially discouraging if target distances aren’t met due to the increased time spent navigating elevation changes.

Time-based training inherently accommodates these pace variations. The goal becomes spending a specific amount of time engaged in activity, allowing the body to adapt to the effort exerted over that duration, regardless of the precise distance covered 1. This approach can also make fitting runs into a busy lifestyle significantly easier 2. Knowing that a run will take a specific amount of time allows for more predictable scheduling around work, family, and other commitments. Furthermore, when the primary metric is time, it can be mentally easier to adhere to low-intensity training zones 2. Beginners are often tempted to push the pace too hard on easy runs, hindering recovery and the development of a strong aerobic base. A time-based plan encourages runners to focus on maintaining a comfortable effort level for the prescribed duration, without the pressure of covering a certain number of miles. This can lead to better adherence to proper training intensities and a reduced risk of overtraining or injury 3. Moreover, for hilly races, time-based training allows beginners to focus on incorporating vertical gain into their runs without being overly concerned about how much distance they are covering 2. The body responds to the cumulative time spent working and the specific stresses encountered, such as climbing and descending, making time a more relevant measure of training load in this context 1.

Assessing Your Current Fitness Level and Setting Realistic Time-Based Goals

Before embarking on a time-based ultra marathon training schedule, it is crucial for beginners to honestly assess their current fitness level and establish realistic goals. This involves evaluating their existing running experience, including the longest duration they can currently run comfortably, and the amount of time they can realistically dedicate to training each week. Someone transitioning from shorter distances, like a marathon, will have a different starting point than someone new to running or with limited endurance experience. It is generally recommended that beginners allow at least 4 to 6 months to adequately prepare for an ultra marathon 4. For those with minimal aerobic conditioning, an even longer lead time of 5 to 6 months might be beneficial 4.

Setting a realistic goal race distance is the next step. For a first ultra, many experienced runners and coaches recommend starting with a 50K (approximately 31 miles) or a 50-mile race, rather than jumping straight to a 100-mile event 6. Once a goal race and timeframe are established, beginners should consider their current long run duration as a baseline. For instance, if a beginner can currently run comfortably for one hour, this can serve as the initial duration for their weekly long run, which will then be gradually increased over the course of the training plan. A general guideline is to increase total weekly training time by no more than 5 to 10% each week to allow the body to adapt and minimize the risk of injury 5. This gradual progression is a key principle in any endurance training program, and it applies equally to time-based schedules.

The Importance of Consistency and Gradual Progression in a Time-Based Plan

In a time-based ultra marathon training plan, consistency trumps hitting specific numbers in any given week. Regularly dedicating the planned amount of time to training over the long term is far more effective than sporadic high-volume weeks followed by periods of inactivity. The principle of periodization plays a vital role in ensuring consistent progress and preventing overtraining 7. This involves gradually increasing the training load (in this case, the total weekly training time and the duration of individual runs) over a period of 2 to 3 weeks, followed by an easier week with reduced volume to allow the body to recover and adapt to the accumulated stress 7.

It is also helpful for beginners to understand the concept of “minimum-maximum” training time, as outlined in some resources 1. For 50K and 50-mile ultra marathons, a minimum-maximum of 6 hours per week for 3 weeks leading up to the race is often cited as a general guideline for being successful 1. For longer distances like 100K and 100-mile races, this minimum-maximum might increase to 9 hours per week for 6 weeks 1. While these are not absolute requirements for every runner, they provide a useful reference point for understanding the time commitment involved during the peak training weeks. Outside of these key periods, lower training volumes can still be effective, especially when coupled with higher-quality workouts 1. The consistent accumulation of training time, even in shorter daily runs, contributes significantly to the development of the necessary endurance for an ultra marathon 8.

Conquering the Hills: Specific Training Considerations

How Hilly Terrain Impacts Your Training and Pacing When Using a Time-Based Schedule

Training for a hilly ultra marathon presents unique challenges compared to preparing for a flat race, and a time-based schedule effectively addresses these differences. One of the most significant impacts of hilly terrain is the alteration of pace. On uphill sections, runners will naturally slow down due to the increased effort required to overcome gravity, while on downhill portions, the pace might increase. This variability makes relying on mileage as the primary training metric less practical. A time-based approach, however, inherently accounts for these fluctuations 2. The focus shifts from covering a certain distance to spending a specific duration engaged in running or hiking, regardless of the instantaneous pace.

This encourages beginners to prioritize effort level rather than rigidly adhering to a target pace, especially on inclines 5. Attempting to maintain a flat-ground pace on a steep hill can lead to excessive exertion, a rapid increase in heart rate, and premature fatigue. Instead, a time-based plan allows runners to run or power hike for a predetermined amount of time at a sustainable effort. The total time spent on the course, rather than the average pace per mile, becomes the key performance indicator. This is particularly relevant for ultra marathons, where finishing within the cut-off time is often the primary goal for beginners.

Understanding Muscle Engagement and Adaptation for Uphill and Downhill Running

Running on hilly terrain engages different muscle groups more intensely than flat running. Uphill climbs heavily recruit the glutes, hamstrings, and calves to propel the body forward and upward 9. Downhill running, on the other hand, places a significant demand on the quadriceps, which act as the primary braking muscles to control the descent and prevent excessive impact 9. This eccentric loading, where the muscle lengthens while under tension, is a key characteristic of downhill running and can lead to muscle soreness if the legs are not adequately prepared 10.

Therefore, a training plan for a hilly ultra marathon must incorporate exercises that specifically strengthen these key muscle groups. For uphill strength and endurance, exercises like squats, lunges, step-ups, and calf raises are beneficial 9. To build resilience for the demands of downhill running, exercises that focus on eccentric strength, such as reverse Nordic curls and controlled step-downs, can be particularly effective 9. Integrating these strength training elements into a time-based schedule, alongside running, will help beginners adapt to the specific muscular demands of a hilly ultra marathon and reduce their risk of injury.

Adjusting Your Training Intensity and Duration Based on Elevation Changes

When following a time-based training plan for a hilly ultra, beginners should strategically incorporate hilly routes into their long runs to simulate the conditions they will encounter on race day 5. This practice allows the body to adapt to the specific stresses of climbing and descending over extended periods. It is important to recognize that the intensity on uphill sections should often be lower compared to flat running to maintain a sustainable effort throughout the duration of the run 5. This might mean adopting a slower running pace or transitioning to power hiking on steeper inclines 12. Power hiking, a fast and determined walking technique that often involves using the arms for added propulsion, is an efficient way to conserve energy and keep the heart rate within a manageable range on challenging climbs 12.

Beginners should practice transitioning between running and power hiking during their time-based long runs on hilly terrain. This will help them develop a sense of when it is more efficient to run versus walk, a crucial skill for managing effort effectively during an ultra marathon. The duration of these hilly long runs should gradually increase over time, mirroring the progression of the overall training plan. By consistently exposing the body to the demands of elevation changes within the framework of a time-based schedule, beginners can build the necessary physical and mental resilience to conquer a hilly ultra marathon.

Crafting Your Personalized Beginner Ultra Marathon Training Schedule by Time

Structuring Your Training: Key Phases (Base Building, Hill Focus, Race Specific, Taper)

A well-structured beginner ultra marathon training schedule by time for a hilly race typically involves several key phases, each with a specific focus to prepare the body for the demands of the event.

• Base Building (Initial Weeks/Months): This initial phase focuses on establishing a solid aerobic foundation and gradually increasing the amount of time spent on the feet. The majority of the training during this period will consist of consistent easy running at a conversational pace. The duration of the weekly long run, measured in time, will be progressively increased to build overall endurance.
• Hill Focus (Mid-Training): Once a sufficient aerobic base is established, the training shifts to incorporate more specific hill workouts. This phase includes dedicated hill repeat sessions to build strength and power in the leg muscles used for climbing, as well as longer runs on hilly terrain to improve uphill and downhill running technique and efficiency.
• Race Specific (Closer to Race Day): As the race approaches, the training becomes more specific to the demands of the event. This involves simulating race conditions by running on terrain similar to the race course and practicing the planned nutrition and hydration strategies during longer time-based runs. Incorporating back-to-back long run days helps the body adapt to running on tired legs, a crucial aspect of ultra marathon racing 5.
• Taper (Last 1-2 Weeks): In the final 1 to 2 weeks leading up to the race, the training volume is gradually reduced to allow the body to recover fully and be fresh and ready for race day 4. This phase typically involves shorter, easier runs to maintain fitness without causing fatigue.

The duration of each of these phases can be adjusted based on the individual beginner’s current fitness level, the total amount of time available before the race, and the specific characteristics of the hilly ultra marathon they are preparing for.

Sample Time-Based Weekly Schedules and How to Progress Over Several Months

To illustrate how a beginner ultra marathon training schedule by time for a hilly race might look, consider the following sample 16-week plan. This plan assumes the beginner has some existing running experience and can currently run for at least one hour comfortably. The total weekly training time will gradually increase over the first few months, with a greater emphasis on hill training in the middle phase, followed by race-specific long runs and a taper.

This is just a sample, and beginners should adjust it based on their individual needs and how their body responds to training. The key is gradual progression and consistency.

Integrating Rest and Recovery Effectively into Your Time-Based Plan

Rest and recovery are just as crucial as the running workouts themselves in a time-based ultra marathon training plan 4. They allow the body to repair muscle tissue, adapt to the training stress, and prevent overtraining and injury. Beginners should incorporate at least one to two full rest days into their weekly schedule, where they engage in no running or strenuous activity 7. Active recovery, such as easy walking, light cycling, or swimming, can also be beneficial on some of the “off” days to promote blood flow and reduce muscle soreness.

Furthermore, it is essential to schedule recovery weeks every 3 to 4 weeks 7. During these weeks, the total training volume should be reduced significantly, perhaps by 30-50%, to give the body a more substantial break and allow for complete recovery. This might mean shorter runs or fewer training sessions overall. Beginners should also prioritize getting adequate sleep, aiming for 7-9 hours of quality sleep each night, as this is when much of the body’s repair and regeneration processes occur. Proper nutrition, with sufficient calories and nutrients, also plays a vital role in supporting recovery and adaptation 4. Listening to the body’s signals and taking extra rest days when feeling particularly fatigued or experiencing any niggling injuries is also crucial for long-term success in ultra marathon training.

The Essential Runs: Incorporating Different Types into Your Time-Based Schedule

The Long Run (Time-Based): Building Endurance and Practicing Race Day Strategies on Hilly Terrain

The long run, measured by duration rather than distance, is the cornerstone of any ultra marathon training plan 7. For beginners preparing for a hilly race, the long run serves not only to build the necessary endurance and time on feet but also to practice navigating varied terrain and implementing race day strategies. The duration of the long run should gradually increase each week, starting from the beginner’s current comfortable long run time. While it is not necessary to run the full race distance in training, the peak long run should be a significant portion of the anticipated race duration, helping to build confidence and prepare the body for the demands of prolonged exertion 19.

It is highly recommended that beginners incorporate hilly trails into their long runs as early as possible in their training 5. This allows them to simulate the specific challenges of the race course, practice uphill running and power hiking techniques, and develop their downhill running efficiency. Long runs also provide the perfect opportunity to experiment with different nutrition and hydration strategies that will be used on race day 16. Beginners should practice carrying their own fuel and fluids and consuming them at regular intervals to train their gut and identify what works best for them. Additionally, incorporating back-to-back long runs on consecutive days, particularly in the later stages of training, can be incredibly beneficial for ultra marathon preparation 5. This simulates the fatigue experienced during a long race and helps the body adapt to running on tired legs, both physically and mentally.

The Easy Run (Time-Based): Facilitating Recovery and Enhancing Aerobic Capacity

Easy runs, also measured by time, should constitute the majority of the weekly training volume in a beginner’s ultra marathon plan 7. These runs are performed at a conversational pace, where the runner can comfortably hold a conversation without being out of breath 7. The primary purpose of easy runs is to build and maintain the aerobic base, which is the foundation of endurance performance. They also play a crucial role in facilitating recovery after harder workouts or long runs by increasing blood flow to the muscles and aiding in the removal of metabolic waste products 3.

Beginners should focus on maintaining a truly easy effort during these runs, even if the pace feels very slow 24. Many novice runners tend to run their easy runs too fast, often falling into a “moderate” intensity zone that is not easy enough for optimal recovery and not hard enough to provide a significant training stimulus 7. Adhering to the prescribed duration at an easy effort will allow the body to recover effectively and prepare for the next training session. Over time, consistent easy running will improve the cardiovascular system, increase the efficiency of fat utilization for fuel, and strengthen the musculoskeletal system, all of which are essential for ultra marathon success 3.

The Tempo Run (Time-Based): Improving Your Lactate Threshold and Sustained Effort on Varied Grades

Tempo runs are sustained periods of running at a comfortably hard pace, typically lasting for 20 minutes or longer 7. In a time-based training plan for a hilly ultra, tempo runs help to improve the lactate threshold, which is the point at which the body starts to produce more lactate than it can clear 26. By training at or near this threshold, beginners can improve their ability to sustain a faster pace for longer durations and delay fatigue 26. Tempo runs also contribute to improved running economy and can enhance mental toughness by requiring sustained effort at a challenging intensity 26.

For a hilly ultra, incorporating tempo runs on slightly undulating terrain can be beneficial. This helps the body adapt to maintaining a consistent effort level even when the gradient changes. Beginners should learn to identify their tempo pace based on effort level, aiming for a pace where they can speak in short sentences with some difficulty, or around an 8 out of 10 on a Rate of Perceived Exertion (RPE) scale 26. The duration of tempo runs can gradually increase over the training cycle. For ultra runners, longer tempo efforts, perhaps broken into segments with short recovery periods, might be more relevant than shorter, faster tempos typically used in shorter distance training 29.

Hill Repeats (Time-Based): Developing Strength, Power, and Technique for Uphill Running

Hill repeats are short, intense bursts of running uphill followed by a recovery jog or walk back down 5. These workouts are invaluable for building leg strength, improving cardiovascular fitness, and enhancing uphill running technique, all of which are crucial for a hilly ultra marathon 5. In a time-based schedule, hill repeats are typically structured by the duration of the uphill effort. For example, a beginner might start with 4 to 6 repeats of 1-minute hard uphill running, followed by a 1-minute easy jog down for recovery, and gradually increase the number or duration of the repeats as their fitness improves 5.

The focus during hill repeats should be on effort rather than pace 9. Beginners should aim for a hard but sustainable effort on the uphill, roughly equivalent to a 5K to 10K race pace 5. The gradient of the hill can vary, with steeper hills being more effective for building power and shorter repeats, while more moderate slopes are better for longer repeats and improving endurance 31. Incorporating hill repeats once or twice a week can significantly improve a beginner’s ability to tackle climbs during their ultra marathon 12.

Downhill Training (Time-Based): Strengthening Quads and Improving Efficiency on Descents

Training for downhill running is often overlooked but is essential for preparing for a hilly ultra marathon 5. The repetitive eccentric contractions of the quadriceps muscles during downhill running can lead to significant muscle damage and soreness if the legs are not conditioned. In a time-based plan, downhill training can involve dedicated downhill repeats, where the runner focuses on running efficiently down a moderate slope for a set duration, followed by an easy jog back up. Another effective method is to incorporate runs on rolling, technical trails that naturally include both ascents and descents 5.

The key to efficient downhill running is to maintain a shorter stride and a faster cadence (steps per minute) 11. Beginners should avoid overstriding, which can increase the impact on the quadriceps and lead to injury 35. Practicing running relaxed and allowing the legs to turn over quickly will improve efficiency and reduce muscle fatigue. It is advisable for beginners to start practicing downhill running on gentler slopes and gradually progress to steeper and more technical terrain as their strength and confidence improve 10.

Beyond the Run: The Crucial Role of Cross-Training and Strength Training for Hilly Ultras

Preventing Injuries and Enhancing Performance on Challenging Courses

While running forms the core of ultra marathon training, cross-training and strength training play vital roles in preventing injuries and enhancing performance, especially when tackling the demanding terrain of a hilly ultra 36. Cross-training involves engaging in other forms of exercise that complement running without placing the same impact stress on the body 36. Strength training focuses on building and maintaining the strength and endurance of the muscles used in running, contributing to improved muscle endurance, joint stability, and overall durability 7. These are particularly important for navigating the challenges of uphill climbs and controlled downhill descents.

Recommended Cross-Training Activities to Complement Your Running

Several cross-training activities can be beneficial for ultra marathon runners. Low-impact options like swimming, cycling, and elliptical training allow for cardiovascular conditioning without the pounding of running 36. Hiking, especially on hilly terrain, can directly complement running by strengthening similar muscle groups and building endurance for long periods on the feet 36. For those training for the elevation gain of a hilly ultra, activities like stair climbing or using a stairmaster can be particularly effective in simulating the demands of uphill running 13. Incorporating 1-2 sessions of cross-training per week into a time-based schedule can provide a mental break from running while still contributing to overall fitness and reducing the risk of overuse injuries.

Key Strength Training Exercises to Build Resilience for Uphill and Downhill Demands

A well-rounded strength training program is essential for beginners preparing for a hilly ultra marathon. Exercises that target the major muscle groups used in running, such as squats, lunges, calf raises, step-ups, and glute bridges, should be included 9. These exercises help build the strength and endurance needed for both uphill climbs and sustained flat running. To specifically address the demands of downhill running, exercises that strengthen the quadriceps, such as reverse Nordic curls and eccentric leg extensions, are highly recommended 9. Additionally, incorporating core strengthening exercises, such as planks, bridges, and Russian twists, is crucial for maintaining good running form, stability, and preventing injuries, especially as fatigue sets in during long runs and races 13. Beginners should aim for 1 to 2 strength training sessions per week, ideally on non-running days or after easy runs, focusing on proper form and gradually increasing the intensity or resistance over time.

Fueling for Success: Nutrition and Hydration Strategies for Time-Based Training and Hilly Races

Developing a Time-Based Approach to Calorie and Fluid Intake During Training

Developing a solid nutrition and hydration strategy is paramount for ultra marathon success, and a time-based training plan provides ample opportunity to practice these crucial elements 16. During long time-based training runs, beginners should focus on consistently consuming calories and fluids at regular intervals. A general guideline is to aim for around 150 to 300 calories per hour during runs lasting longer than 90 minutes 41. This can come from a variety of sources, including energy gels, chews, sports drinks, or even real food like bananas or pretzels. Similarly, it is important to practice drinking fluids consistently throughout the runs, aiming for approximately 500 to 700 milliliters per hour, depending on individual sweat rates and weather conditions 42.

Beginners should experiment with different types of fuel and hydration products during their time-based long runs to determine what their stomach tolerates best 42. It is also important to practice carrying their fuel and hydration systems (e.g., hydration pack or handheld bottles) to get comfortable with them. Keeping a training log to track what was consumed and how the body responded can be very helpful in refining a personalized nutrition and hydration plan.

Creating Your Race Day Nutrition and Hydration Plan for a Hilly Ultra Marathon

For race day, beginners need to have a detailed nutrition and hydration plan that takes into account the anticipated duration of the event and the availability of aid stations 44. Carbohydrate intake will be crucial for providing energy throughout the race 41. Aiming for around 60 to 90 grams of carbohydrates per hour is often recommended for ultra endurance events 43. Electrolyte replacement, particularly sodium, is also vital to prevent hyponatremia (low blood sodium levels) due to prolonged sweating 43. Hilly races might require a slightly higher calorie intake due to the increased energy expenditure on uphill sections.

Beginners should familiarize themselves with the aid station offerings of their specific race and plan accordingly. If they have specific dietary needs or preferences, they should consider carrying their own preferred fuel. Practicing the planned race day nutrition and hydration strategy during several long, time-based training runs is essential to minimize the risk of stomach issues on race day.

Practicing Your Fueling Strategy During Long, Time-Based Training Sessions

The importance of practicing race day nutrition and hydration during long, time-based training sessions cannot be overstated. This allows the body to adapt to digesting food and fluids while running for extended periods. Beginners should simulate race conditions as closely as possible during these practice runs, including the timing and type of fuel and fluids they plan to use on race day. This includes practicing with any sports nutrition products that will be available on the course if they intend to use them 15. By consistently practicing their fueling strategy, beginners can build confidence in their plan and reduce the likelihood of encountering unexpected problems with their stomach during the ultra marathon.

The Mental Edge: Building Mental Toughness for Ultra Marathon Training and Racing

Effective Strategies for Developing Mental Resilience as a Beginner

Mental toughness is a critical component of ultra marathon success, and it is a skill that can be developed through consistent training 17. For beginners, building mental resilience starts with setting process-oriented goals rather than solely focusing on the outcome of the race 46. This might involve focusing on completing each scheduled training run, adhering to the nutrition plan, or consistently incorporating strength training. Breaking down long runs and the race itself into smaller, more manageable segments can also make the overall challenge seem less daunting 47. Focusing on reaching the next aid station or completing the next hour of running can be more effective than constantly thinking about the total distance or time remaining. Identifying the personal reasons or “why” behind wanting to run the ultra can serve as a powerful source of motivation during challenging times 45. Reminding oneself of these motivations can help push through moments of doubt and fatigue.

Techniques for Managing Fatigue, Discomfort, and Mental Challenges During Long Runs and the Race

Ultra marathon training and racing inevitably involve experiencing fatigue, discomfort, and mental challenges. Beginners can learn to manage these difficulties by employing various techniques. Positive self-talk, where runners consciously replace negative thoughts with encouraging and motivating statements, can be very effective 17. Visualization, which involves mentally picturing oneself successfully completing training runs and the race, can build confidence and prepare the mind for the challenges ahead 46. Mindfulness techniques, such as focusing on the present moment and accepting discomfort without judgment, can also be helpful in coping with the physical and mental strain of ultra running 49. Practicing these techniques during long time-based training runs will help beginners develop the mental tools they need to persevere when the going gets tough. Embracing the discomfort as a normal part of the ultra running experience, rather than fighting against it, can also significantly improve mental resilience 46.

The Power of Visualization and Positive Self-Talk in a Time-Based Training Context

In the context of time-based training for a hilly ultra, visualization and positive self-talk can be particularly powerful. Instead of focusing on covering a specific distance on challenging terrain, beginners can visualize successfully completing the planned duration of their training run, regardless of the exact mileage. They can mentally rehearse navigating hills, practicing their power hiking technique, and maintaining a consistent effort level for the entire duration. Positive affirmations can be used to reinforce this mental imagery. For example, during a long run, a beginner might repeat phrases like “I am strong and I can keep going,” or “I am adapting to the demands of this course.” This mental preparation aligns directly with the core principle of time-based training, focusing on the commitment to the planned duration of effort and building confidence in the ability to spend the necessary time on the feet to complete the ultra marathon.

Expert Insights: Tips and Advice from Experienced Ultra Runners and Coaches

Key Learnings on Time-Based Training for Hilly Ultra Marathons

Experienced ultra runners and coaches often emphasize the importance of listening to your body and being flexible with the training plan, especially when using a time-based approach 17. Consistency is key, and focusing on the total time spent training is often more beneficial than rigidly adhering to a specific pace or mileage, particularly on hilly terrain 51. Time-based training naturally encourages this focus on effort and duration, which aligns well with the unpredictable nature of ultra marathons and the varied paces encountered on hills.

Common Pitfalls to Avoid When Starting Your Ultra Journey

Beginners should be cautious not to increase their training volume too quickly, whether measured in time or distance 5. It is also crucial not to underestimate the importance of specific hill training for a hilly ultra marathon 5. Neglecting to practice nutrition and hydration during long training runs is another common mistake that can lead to significant problems on race day 16. Many beginners also carry over the pace-focused mentality from shorter road races, which can be detrimental on technical and hilly ultra courses 15. Learning to run by effort and embracing power hiking are essential skills for a successful hilly ultra.

The Importance of Listening to Your Body and Adapting Your Training Plan

Training plans are guidelines, and beginners should feel empowered to adjust their schedule based on how their body is responding 17. Recognizing the signs of overtraining, such as persistent fatigue, decreased performance, or increased risk of injury, and taking extra rest days when needed is crucial for long-term progress. Life also happens, and being able to adapt the training plan to accommodate unexpected events or changes in schedule is a sign of strength, not weakness 17. Beginners should not hesitate to seek advice from more experienced runners or a coach if they have questions or concerns about their training 6. Flexibility and a willingness to adjust are key to a sustainable and successful ultra marathon training journey.

Conclusion: You’ve Got This: Preparing for Your First Hilly Ultra Marathon with a Time-Based Plan

Embarking on the journey to complete your first hilly ultra marathon is an ambitious and rewarding endeavor. By embracing a time-based training schedule, you are choosing an approach that aligns perfectly with the unique demands of varied terrain, allowing you to prioritize time on your feet and effort level over rigid mileage targets. This guide has provided a comprehensive framework for structuring your training, from understanding the fundamental principles to incorporating specific workouts, mastering nutrition and hydration, and cultivating the mental resilience required to succeed. Remember that consistency, gradual progression, and listening to your body are paramount. With a well-structured plan, dedicated effort, and a positive mindset, you are well on your way to conquering the hills and crossing that ultra marathon finish line.

Works cited

1. How Much Training Time Do You Need To Run an Ultramarathon? – CTS, accessed March 24, 2025, https://trainright.com/ultramarathon-training-time-required/
2. In praise of planning your training runs by time instead of miles : r/Ultramarathon – Reddit, accessed March 24, 2025, https://www.reddit.com/r/Ultramarathon/comments/1e8s8pt/in_praise_of_planning_your_training_runs_by_time/
3. The Benefits of Training by Time – Laura Norris Running, accessed March 24, 2025, https://lauranorrisrunning.com/training-by-time/
4. Creating Your Own Training Plan Specific to Ultramarathons | Trail Sisters®, accessed March 24, 2025, https://trailsisters.net/2024/02/20/creating-your-own-training-plan-specific-to-ultramarathons/
5. Training for Your First Ultramarathon: How to Build a Plan – The Run Experience, accessed March 24, 2025, https://therunexperience.com/training-for-your-first-ultramarathon-how-to-prepare/
6. A Newbie’s Guide To Ultramarathons – iRunFar, accessed March 24, 2025, https://www.irunfar.com/newbies-guide-to-ultramarathons
7. Training for Ultramarathons – Miles Together, accessed March 24, 2025, https://www.milestogether.co.uk/training-for-ultramarathons/
8. The Long Run – SCIENCE OF ULTRA, accessed March 24, 2025, https://www.scienceofultra.com/blog//the-long-run
9. How to Train for Hilly Marathons – Runner’s World, accessed March 24, 2025, https://www.runnersworld.co.za/training/how-to-train-for-hilly-marathons/
10. How to Run Downhill Faster in Ultramarathons – CTS – Carmichael Training Systems, accessed March 24, 2025, https://trainright.com/run-faster-downhill/
11. Downhill Training – Kevin Sayers UltRunR Site, accessed March 24, 2025, http://ultrunr.com/downtran.html
12. Hill Repeat and Uphill Training – How To Run a Hilly Mountain Ultra Marathon – YouTube, accessed March 24, 2025, https://www.youtube.com/watch?v=d7umfn5yXCU
13. Running Workouts: Training for Hills Without Mountain Access – Vert.run, accessed March 24, 2025, https://vert.run/how-to-train-for-the-hills-without-having-access-to-the-mountains/
14. Ultra Legs, A Strength Routine For Ultrarunners – Trail Runner Magazine, accessed March 24, 2025, https://www.trailrunnermag.com/training/trail-tips-training/ultra-legs-a-strength-routine-for-ultrarunners/
15. Marathoners, Here’s How to Train for Your First Ultra – RUN | Powered by Outside, accessed March 24, 2025, https://run.outsideonline.com/training/training-plans/ultra-distances/running-your-first-ultramarathon/
16. The Art of the Back-to-Back Long Run – Ultra Training and Racing App, accessed March 24, 2025, https://www.ultratrainingapp.com/ultra-running-blog/the-art-of-the-back-to-back-long-run
17. Creating Your Ultramarathon Training Plan, accessed March 24, 2025, https://nicolelinke.com/creating-your-ultramarathon-training-plan/
18. I’m Training for an Ultra. Just How Long Should My Long Runs Be?, accessed March 24, 2025, https://run.outsideonline.com/training/how-long-should-my-long-runs-be/
19. How Long Should Your Longest Run Be Before An Ultramarathon? – CTS, accessed March 24, 2025, https://trainright.com/longest-run-ultramarathon-training/
20. long runs for ultramarathon, accessed March 24, 2025, https://nicolelinke.com/ultramarathon-long-runs-a-framework-for-success/
21. 16-week 50-mile ultramarathon training plan – Runner’s World, accessed March 24, 2025, https://www.runnersworld.com/uk/training/ultra/a774983/16-week-50-mile-ultra-marathon-training-schedule/
22. The Benefits of Easy Running and How to Master it – The Runner Physio, accessed March 24, 2025, https://therunnerphysio.com/f/recovery-runs-%E2%80%93-why-they-benefit-runners-and-how-to-master-them
23. easy runs for ultrarunning, accessed March 24, 2025, https://nicolelinke.com/understanding-easy-running-for-ultra-distances/
24. Everything you need to know about running easy miles – Runner’s World, accessed March 24, 2025, https://www.runnersworld.com/uk/training/beginners/a26514237/running-pacing-easy-miles/
25. Why Your Easy Run Paces Should Be Wildly Erratic | 80/20 Endurance, accessed March 24, 2025, https://www.8020endurance.com/why-your-easy-run-paces-should-be-wildly-erratic/
26. Tempo Run for Marathon Training and Why They Matter, accessed March 24, 2025, https://ocmarathon.com/tempo-run-for-marathon-training-2/
27. Tempo Runs: What Most Runners Don’t Know – DLake Creates, accessed March 24, 2025, https://dlakecreates.com/tempo-runs-everything-you-need-to-know/
28. Why Every Runners Needs Tempo Workouts | Strength Running #running – YouTube, accessed March 24, 2025, https://www.youtube.com/watch?v=PHRN7c5Gwas
29. Tempo Running For Ultrarunners, accessed March 24, 2025, https://ultrarunningcommunity.com/14-article/364-tempo-running-for-ultrarunners
30. Sprint-Based, Hill, and Predictor Workouts for Ultramarathon Training – iRunFar, accessed March 24, 2025, https://www.irunfar.com/sprint-based-hill-and-predictor-workouts-for-ultramarathon-training
31. Hill Running Training for Marathon Runners: A Complete Guide, accessed March 24, 2025, https://ocmarathon.com/hill-running/
32. Hill Repeats – Intervals in disguise.. My quick guide to this amazing workout!, accessed March 24, 2025, https://benparkes.com/blogs/news/hill-repeats-intervals-in-disguise-my-quick-guide-to-this-amazing-workout
33. Hill training: what do your workouts look like? : r/Ultramarathon – Reddit, accessed March 24, 2025, https://www.reddit.com/r/Ultramarathon/comments/15ea5z7/hill_training_what_do_your_workouts_look_like/
34. How To Train For Hill Races – Precision Hydration, accessed March 24, 2025, https://www.precisionhydration.com/performance-advice/performance/ultra-running-hill-training-tips/
35. Downhill Running Technique | Ultra Marathon Training | IT Band – YouTube, accessed March 24, 2025, https://www.youtube.com/watch?v=HjJg8cxYdhA
36. Cross Training for Runners – iRunFar, accessed March 24, 2025, https://www.irunfar.com/cross-training-for-runners
37. The Secrets to Success of Cross-Training for Trail and Ultrarunners – RUN, accessed March 24, 2025, https://run.outsideonline.com/training/cross-training/cross-training-for-trail-and-ultrarunners/
38. Ultrarunners: How to Train for Mountains When You Live in a Flat Area – Jason Koop, accessed March 24, 2025, https://trainright.com/train-for-mountainous-ultramarathon-live-in-flat-area/
39. Ultra PT: Training for Elevation Gain and Descent, accessed March 24, 2025, https://ultrarunning.com/featured/ultra-pt-training-for-elevation-gain-and-descent/
40. How do you train up/downhill in a flat environment? : r/Ultramarathon – Reddit, accessed March 24, 2025, https://www.reddit.com/r/Ultramarathon/comments/1gr3rwo/how_do_you_train_updownhill_in_a_flat_environment/
41. Beginners guide to fuelling long runs? : r/Ultramarathon – Reddit, accessed March 24, 2025, https://www.reddit.com/r/Ultramarathon/comments/10ckfpw/beginners_guide_to_fuelling_long_runs/
42. Fuel Your Run – Nutrition for Ultra Marathon & Long Runs – YouTube, accessed March 24, 2025, https://www.youtube.com/watch?v=DkH_aMcdQBo
43. First 50 miler – nutrition and hydration : r/Ultramarathon – Reddit, accessed March 24, 2025, https://www.reddit.com/r/Ultramarathon/comments/xr74vo/first_50_miler_nutrition_and_hydration/
44. Ultramarathon Nutrition & Hydration Guide: Carbs, Electrolytes & Caffeine – RunDNA, accessed March 24, 2025, https://www.sportitude.com.au/blog/ultramarathon-nutrition-hydration-guide-carbs-electrolytes-caffeine
45. ultramarathon beginners guide, accessed March 24, 2025, https://nicolelinke.com/ultrarunning-for-beginners-the-ultimate-guide/
46. How Can You Build Mental Strength For Ultra Marathons?, accessed March 24, 2025, https://ultra-x.co/how-can-you-build-mental-strength-for-ultra-marathons/
47. Mentally preparing for a 100 miler : r/Ultramarathon – Reddit, accessed March 24, 2025, https://www.reddit.com/r/Ultramarathon/comments/1dwy58r/mentally_preparing_for_a_100_miler/
48. Mental training for ultra-runners: 3 tips – The Distance Project, accessed March 24, 2025, https://distanceathletics.com/mental-training-for-ultra-runners-3-tips/
49. Ultra Mindset – Lessons from Ultrarunners – Uphill Athlete, accessed March 24, 2025, https://uphillathlete.com/trail-running/ultra-mindset-lessons-ultrarunners/
50. Training for an Ultra Marathon, accessed March 24, 2025, https://www.marathontrainingacademy.com/train-for-an-ultra-marathon
51. Zero to ultra advice? : r/ultrarunning – Reddit, accessed March 24, 2025, https://www.reddit.com/r/ultrarunning/comments/1dh1ypu/zero_to_ultra_advice/

Trail Jackal

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.

umit.net