There is a golden rule of ultra pacing, or at least an old adage: If you think you are starting the race slow, then slow down even more.
So if pacing an ultra is not mainly about numbers or splits, what is it about? Pacing in an ultra is about leaving enough in the bank to last you to the end. Put it this way: A finishing time in a 100-miler can range anywhere from 13 hours to 3 days.
As has often been said of the trail, no two steps are alike. The majority of 50- or 100-mile courses range up, down, and across wilderness trails and are similar to one another only in their sheer variety. To adopt that same pacing strategy as you would for shorter distances and attempt to apply it to the ultra is to set yourself up for disappointment or failure. Even trail marathons, which can certainly involve climbing and other terrestrial unpredictability, are held across a relatively manageable time frame and distance, allowing more margin for error in a pacing strategy. Road marathon courses allow you to figure your splits, with a relatively predictable terrain across a relatively short time frame. Let’s get that clear right from the start. Pacing is important in running any distance, but in ultra races it is a different animal altogether. Training for an ultra is a rather involved recipe, but you are the chef, and hopefully a gourmet one at that. Regardless, you’ll need to know how to integrate tempo runs, rest days, core training, how to mix in road and trail runs and the appropriate mileage progressions, how to stretch, and how to use prep races to peak for your A race. Whether or not you need a coach is a personal decision. You’ll need to know when and how to use speed work, when to ease off, when to go long and how long to go, and when and how to cross train or hit the weight room. To do it right, you’ll want to be sure that you approach your training plan with attention to the pace of each session and to integrate runs that allow you to focus on ascending and descending technique so that you feel strong and confident going into the hills. Just as a journey of a thousand miles begins with the first step, your ultra race begins with solid training. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!Īn exclusive excerpt from Hal Koerner’s Field Guide to Ultrarunningon running the right pace, hill technique, incorporating tempo runs, tapering and 8 weeks of Hal’s recommended 16-Week 50K Training Plan
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