Have you ever felt out of depth and unsure how to train for a race? My first ultra was not the experience I hoped it would be, even though I’d put in the kilometres.
A year later, I turned that around with a proper training program; the result being a 5-hour PB. So what makes a good training program? And what will get you to the start line ready for your race?
Consistency: A Foundation
If I could pick only one area as a coach for people to improve on, it would be consistency. It’s the foundation of any successful training plan because before jumping into any specific race training, you must develop a solid running base. Consistency lays the groundwork for everything to build on later.
Long Runs: Building Your Endurance
Long runs are the heart of any training plan. They build the endurance necessary to tackle the extended distances of trail and ultra races, so start by incorporating weekly long runs into your schedule, and gradually increase the distance.
A long-debated topic is how long. And whilst there are no definitive answers for ultra running there are a few rules to guide us.
If you’re not back into your normal training routine a day or two after your long run, then it means you ran too far, and your pace should be easy, where you can easily hold a conversation with a running partner.
Speed & Hills: Efficiency & Strength
Even for endurance trail races, we still need to add speed work and hills. Ideally, you would include both a speed session and a hills session each week. Start with sessions that are the least relevant to your race furthest away from your race day; these might be shorter type intervals. As you get nearer your race, the sessions will become more specific to the actual race and terrain, and may include specifics of the course, like stair climbs.
Speed work and hill training are vital for improving your running economy and strength. Hill training builds the leg strength needed for the varied terrain of trail races, and hills also simulate the elevation changes you may encounter on race day.
A good rule to remember is to stress the spectrum of intensity. A lot of easy, a bit hard, and a little bit of very hard.
Specificity: Each Race Is Different
Getting closer to race day, you need to start training for the more specific demands of your chosen event. Some races will have more climbing and be more technical, offering a different challenge to a flatter more flowing, runnable course. There are a few areas we can class as being specific and you can include them as part of training:
- The vert: climbing and descending
- Heat: is your race in a warmer climate than you live and train in
- Stairs: some trail runs can have sections of bush stairs
- Altitude: more mountainous trail races may mean being at higher altitude
- Technical trail: compared to easy-flowing fire trails
- Mandatory kit: make sure you have tried and tested your gear
- Hiking: some courses will have steeper terrain. Don’t neglect practicing hiking and using your poles
The more closely your training mimics race conditions, the better prepared you’ll be on race day.
Nutrition: Train The Gut
Practice, practice and practice. Decide, test and dial in your nutrition well before you need it on race day. Races publish their nutrition brand partners before the race and what’s available at the different aid stations, giving you plenty of time to practice with either what you know is on course, or with your own nutrition.
Wrapping It Up
A well-rounded training plan should include these elements and will set you up for success in trail and ultra running races. Consistency, long runs, speed work, strength training, specific training, nutrition, and mental preparation are all crucial components.
If you are unsure, then a good option is to work with a coach. Let them do the hard work and it’s their job! Happy trails, and good luck with your training!
This article appeared in Edition 54 of Trail Run Magazine 2025. Grab your copy here
