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. The original is well worth watching for additional context and tips.
Key Points
- Training timeline: If you’ve already completed a marathon, expect 12‑16 weeks to prepare adequately.
- Setting your goal: Race distance, surface type, elevation change, climate conditions, and aid station cutoff times all shape what finish time makes sense for you.
- Match the conditions: Run on the same terrain and elevation as your race will have — if it’s trail with 5,000 ft of climb, your training should reflect that.
- Time-in-motion sessions: These are the foundation. Structure long runs around duration (3–4 hours) rather than distance, alternating between running, walking, and eating.
- Double-up long runs: Two days of 2‑3 hour efforts back-to-back force your body to run when it’s already tired — a critical adaptation, though overuse creates injury risk.
- Nutrition strategy: Consume 25‑60 g of carbs each hour (roughly 1–2½ gels, or whole foods like nuts, dried fruit, jerky, spuds, or homemade energy bars). Test this exact plan on training runs before race day.
- Equipment essentials: Trail-appropriate footwear, chafe-resistant shorts/tights, a pack or vest with hydration bladder or handheld flasks, multiple pockets, merino or flatlock socks, and layers that suit the weather.
- Mental edge: Self-encouragement phrases and personal mantras matter just 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 × 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 |
Occasional speed work (once every 2‑3 weeks): 4 × 5 km at a pace slightly slower than your 5 k race pace (or begin with 1 km intervals and progress). Dial the volume up or down based on how tired you feel.
Closing Note
Take these ultra-training strategies and adapt the pace and duration to your own life using the Pacing app — and hold onto this: you have more mental and physical toughness than you realize. Dive into the full video for deeper analysis, and enjoy the process of becoming an ultrarunner.
References
- Stepping Up From Marathons To Ultras - YouTube (YouTube Video)