Stepping Up From Marathons To Ultras - The Running Channel

Aug 13, 2025

Intro

This is a quick summary of Stepping Up From Marathons To Ultras from The Running Channel. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points

Training window: 12‑16 weeks if you already have a solid marathon base.
Goal setting: Consider race distance, terrain, elevation, weather and aid‑station cut‑offs before picking a finish‑time goal.
Terrain replication: Train on the same surface (road vs trail) and elevation profile you’ll face on race day.
Long‑time‑on‑feet: The cornerstone is long runs measured by time (3–4 hours), mixing running, walking and snack breaks.
Back‑to‑back long runs: Two consecutive days of 2‑3 hour efforts teach you to run on tired legs – but use sparingly to avoid injury.
Fueling: Aim for 25‑60 g carbs per hour (≈1–2½ gels) or real food (peanuts, dried fruit, boiled meat, potatoes, homemade energy balls). Practice your race‑day nutrition on training runs.
Gear basics: Trail‑ready shoes, snag‑free shorts/tights, a vest with bladder or soft‑flask, plenty of pockets, wool or seamless socks, and weather‑appropriate layers.
Mindset: Positive self‑talk and mantras are as important as the miles.

Workout Example

Weekly Ultra‑Build (sample week)

Day	Session
Mon	Easy recovery run – 45 min at conversational pace
Tue	Hill Reps – 5 × 45‑90 sec uphill (hard effort) + jog down; build to 12‑14 reps over weeks
Wed	Rest or cross‑train
Thu	Tempo / Threshold – 20 min at comfortably hard pace
Fri	Rest
Sat	Long Run to Time – 3‑4 h (run/walk as needed). Include terrain similar to race.
Sun	Back‑to‑Back Long – 2‑3 h, same terrain, focus on running on tired legs

Optional speed work (once per 2‑3 weeks): 4 × 5 km at slightly slower than 5 k race pace (or start with 1 km reps and build up). Adjust volume to your fatigue level.

Closing Note

Give these ultra‑training ideas a try, tweak the paces and durations to fit your own schedule in the Pacing app, and remember the mindset tip: you’re tougher than you think! Happy training, and don’t forget to watch the full video for even more insight.