Intro to Ultra Hills
Workout - Intro to Ultra Hills
- 12min @ 6'30''/km
- 5 lots of:
- 1min 15s @ 5'30''/km
- 2min rest
- 12min @ 6'30''/km
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Intro
Based on a Stepping Up From Marathons To Ultras segment from The Running Channel. Here’s a practical breakdown you can put into action right away. Watch the original for the rest.
Key points
- Training timeline: with a marathon already in the bag, expect 12-16 weeks to prep adequately.
- Setting your goal: race distance, surface, elevation change, climate, and aid-station cutoffs all shape what finish time makes sense.
- Match the conditions: run on the same terrain and elevation. If it’s trail with 5,000 ft of climb, train accordingly.
- Time-in-motion sessions: the foundation. Structure long runs around duration (3-4 hours), not distance. Alternate running, walking, and eating.
- Double-up long runs: two days of 2-3 hour efforts back-to-back forces you to run on tired legs. Critical adaptation, but overuse risks injury.
- Nutrition: 25-60 g of carbs per hour (1-2.5 gels, or whole foods like nuts, dried fruit, jerky, potatoes, homemade energy bars). Test the exact plan in training.
- Equipment: trail-appropriate shoes, chafe-resistant shorts/tights, a pack or vest with hydration bladder or handheld flasks, multiple pockets, merino or flatlock socks, and weather-appropriate layers.
- Mental edge: self-encouragement phrases and personal mantras matter as much as the physical work.
Workout example
Sample ultra-training week:
| Day | Session |
|---|---|
| Mon | Easy recovery run, 45 min at conversational pace |
| Tue | Hill reps, 5 x 45-90 sec uphill (hard) + 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, running on tired legs |
Occasional speed work (every 2-3 weeks): 4 x 5 km at a pace slightly slower than 5K race pace (or start with 1 km intervals and progress). Adjust volume to fatigue.
Closing note
Take these strategies and adapt the pace and duration to your life with the Pacing app. Watch the full video for the deeper analysis.
References
- Stepping Up From Marathons To Ultras - YouTube (YouTube Video)