ThinkstockPhotos-494591188

Ultrarunning has long been viewed as the domain of the super fit and/or the clinically insane. While the ability to run even further than the marathon’s 26.2 miles does, of course, require a good level of fitness (we would recommend getting at least one marathon under your belt), the truth is that anyone is capable of running an ultra with the right training. We’ve devised a time-effective training plan that will not only have you running distances you never thought possible; it will make running those distances a wholly different experience to the grueling, spirit-breaking slog you envisaged.

First thing’s first: give yourself plenty of time – at least four months. Because, while you can get away with three to four runs a week, there’s no getting around the fact that even the minimum ultra distance of 50K (31 miles) is tough, and your ability to run it won’t come overnight. Your first run every week should be slow and steady. Forget about miles and focus on time on your feet. Your first ultra will be run at a pace that is much slower than your usual races – train that way. Aim for 10-15 miles in week one and work your way up to completing 60-70% of the full race distance, three weeks prior to the main event. Again, timing is irrelevant, as long as you’re able to maintain a steady pace – even if it’s little more than a shuffle.

Your second run should be shorter but faster. Find a nearby route, with a few hills if possible, and work your way up to 15 miles. This will give you invaluable leg strength and stamina for the latter, testing stages of the race. It will also help to refine your trail running technique.

The third essential run of the week will be a one-hour run at medium intensity. If you run a 10K at 7:20min/mile pace, this run should be conducted at around 7:50-8:00min/miles. This will be tough, but lung capacity and speed endurance will be greatly improved. If you have the time, then another longer run will further enhance self-belief that you’re capable of churning out the miles, but remember to keep it at a slower pace than you’re used to. Extra-curricular core work will also come into its own as fatigue creeps in. Soon, your fitness will soar and your confidence will grow. Remember that well-paced running is critical because, in the world of ultra running, slow and steady really does win the race.

3 ‘ultra’ strong exercises

ThinkstockPhotos-502707080-1

■ The plank
A strong core will help you keep your form when the miles start to take their toll. This simple exercise works your abdominals, glutes and lower back. Try 3 x 2mins with 1min rest, three times a week.
■ Burpees
The exercise that everyone loves to hate, burpees are a great full-body workout, combining both a squat thrust and jump. Try 20secs with 10secs rest, repeated eight times.
■ Wall sits
These quad-busters – performed with your back against a wall and your knees at right angles – are great for building strength in your legs. Aim for 2mins non-stop, three times a week.

“I focused on quality over quantity and got a PB of over two hours”

– Brian Otten, certified UK Chi Running instructor (runningsense.co.uk)

“For my debut ultra, the 2013 North Downs 50, I thought I needed to go out and run 30 miles every weekend. The upshot was I felt tired on race day and didn’t perform to the best of my ability. Since then, my approach to training has changed dramatically. Before last year’s South Downs 50, I concentrated more on quality – running intervals with a group at lunch-time and cutting down on the long, slow plodding. The furthest I ran in training for that race was 28 miles – just to assure myself I could still “go ultra”. On the day, everything came together and
I finished in 9hrs 50mins, more than two hours quicker than I had done at the North Downs 50 less than 12 months previously. I’d run fewer miles in training, but they’d been better miles. Along with a bigger focus on quality, I brought a more ruthless attitude on race-day, which meant no dawdling in the aid stations. Next up for me is the Thames Path 100. It’s daunting but I’m looking forward to it.”