How to Run an Ultramarathon
There is a "beyond" for the distance runner. It's called the ultramarathon, and comprises any run longer than the 26.2-mile marathon.
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Things You'll Need
- Running Bras
- Running Clothes
- Running Shoes
- Running Socks
- Running Sunglasses
- Running Books
- Bottled Water
- Running Foods (gels And Bars)
- Running Watches
- Running Magazines
- Running/sports Drinks
Instructions
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1
Understand the most efficient pace (MEP) zone. This represents the highest level of effort that can be maintained without feeling strain or undue discomfort.
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Determine the upper limit of your starting MEP by subtracting your age from 180. Subtract 10 from this number to give you a narrow 10-beat target heart rate zone.
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Understand the mostly aerobic pace (MAP) zone. This represents a very comfortable, easy, recovery zone. The MAP starts about 20 beats below the midpoint of the MEP.
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Be clear about the slightly anaerobic pace (SAP) zone, which is faster than the MEP. This zone extends from the midpoint of the MEP to 20 heart beats faster.
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Develop an aerobic base by alternating MEP (20-30 minutes) and MAP (30-90 minutes) training days, not including 10 to 15 minutes warm-up and cooldown. This should be done in the first 8 to 12 weeks.
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Do three 20- to 30-minute MEP workouts a week in weeks 8 - 24.
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Add 10 minutes every other week to the MEP workout for weeks 8 - 14.
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8
Do long, slow distance runs of about 2 - 3 hours on alternate weekends in weeks 8 - 14.
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9
Do two 20 - 30 minute MEP workouts each week in weeks 24 -36. Add 20 minutes every other week to one MEP workout, or substitute a road race, in weeks 24 - 36.
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Do long, slow distance runs of about 3 - 4 hours on alternate weekends in weeks 24 - 36.
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Do interval SAP zone workouts (intervals from 5 to 15 minutes) each week in weeks 24 - 36.
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Tips & Warnings
Skip long runs for two weeks before the ultra race.
Use a heart rate monitor for training.
Consult a coach or experienced ultramarathoner.
Train and/or race with an experienced ultramarathoner.
Find a well-organized ultramarathon.
If you have any condition which would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.
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Comments
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Mar 21, 2006
If you are seriously considering running an ultra, you probably already know this. Make sure that your shoes are the right type for your feet. Get a gait analysis (some stores do it for free), or if you have the money, get custom orthotics. A good book you might want to read is Ultramarathon Man, Confessions of an All Night Runner, by Dean Karnazes. Good for motivation. -
Mar 21, 2006
If you are seriously considering running an ultra, you probably already know this. Make sure that your shoes are the right type for your feet. Get a gait analysis (some stores do it for free), or if you have the money, get custom orthotics. A good book you might want to read is Ultramarathon Man, Confessions of an All Night Runner, by Dean Karnazes. Good for motivation.
