How to Train for and Run an Ultramarathon
Trail Running in San Diego offers many opportunities
Running long distance races has recently gained in popularity. With many local San Diego half marathons and marathons selling out many runners are turning to Ultramarathon. Others think that running an ultramarathon is “crazy” and not realistic. Training for and running an Ultramarathon is actually not that much different than training for and running a marathon. At first this may seem impossible but if we compare the training schedule of a half marathon to a marathon it may be easier to understand and running an ultramarathon may seem more reasonable.
The main difference between training for a half marathon and a marathon are the total weekly miles run and the distance of the long run, usually done on the weekend. Most half marathon training programs call for someone to run between 20-25 miles per week as they near their half marathon goal. Many programs begin 4 months prior to the half marathon with runners performing 3-4 runs a week. The weekly runs are usually 3-5 miles three times per week and the weekend long run graduates from a three mile run to a twelve mile run one to two weeks prior to the race. Two weeks prior to a race the runner will perform a taper and reduce their total weekly mileage and the distance of their long run. The taper is meant to allow the runner’s body to recover from the rigorous training leading up the race.
A typical marathon training program has one run 25-35 miles per week as they near their marathon goal. Most programs begin four months prior to the marathon with runners performing 3-4 runs per week. The weekly runs are typically 3-6 miles three times per week and the weekend long run graduates from a 3 miles run to anywhere between an 18-22 mile long run being performed two weeks prior to the race. A taper is also employed and is even more important during marathon training.
When we compare the two programs we can see that the main difference is in total weekly mileage and in the distance of the long run. Where the half marathoner stops at a 12 mile long run the marathoner must continue to add miles to their weekend long run. This is usually done by adding two miles per week. So a marathon runner will be running their 20 mile long run only 4 weeks after they had run their 12 mile long run. If the marathon runner and half marathon runner were to compare schedules they would se that the week the half marathoner ran 12 miles and the marathoner ran 20 only 8 total miles separated their training! So how does this apply to Ultramarathon training?
Let’s say you want to train for a 50 Mile Ultramarathon. What would your running schedule look like? Training begins approximately six months prior to the ultramarathon with you running 4-5 times per week and a weekly long run, typically performed on the weekend. Weekly runs can range from 3-8 miles 3-4 times per week and the weekend long run graduates from 3 miles to 30 miles with the long run occurring 2 weeks prior to the ultramarathon. Again, when we compare the ultramarathon training to marathon training we see the main difference is in total weekly mileage and the distance of the weekend long run. So while the marathon runner is doing their 20 miles long run the ultramarathon runner is running their 30 mile long run. They are separated by only 10 total miles! When one considers ultramarathon training in this context it is apparent that it is readily doable and not as daunting as first thought.
Of course you do not have to train for a 50 Mile Ultramarathon on your first try. Consider a 50K. There are numerous 50K races in California. In March, right here in San Diego is the Oriflamme 50K. 31 miles of beautiful and scenic trails and amazing views of the desert from the famous PCT (Pacific Crest Trail). If you want to train for an ultramarathon and like to train with a group to benefit from the camaraderie and their experience check out the San Diego Dirt Devils at www.meetup.com/dirtdevils
Dr. Runco is a US Navy Veteran, a Doctor of Chiropractic, the owner of the San Diego Running Institute and the Clinical Director of the San Diego Running Institute Sports Injury Clinic which has been in private practice since 2000. As an endurance athlete, he has competed in various 50+ mile races and various marathons and similar races around the region. He also teaches continuing education at various local colleges, and continues to extend his generosity and expertise to both Charitable Organizations and established Running Clubs and Groups around the Southern California Region. Dr. Runco specializes in Running Injuries, Shoes & Equipment and Endurance Training and continues to help athletes complete their goals both injury free and well-equipped. For more information, visit http://www.sdri.net or http://www.whateverybodyneeds.net
