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This guide is aimed at training you to go the distance and, perhaps, give you a taste of, one day, going even farther and training for a or mile race.
We asked veteran ultrarunning coach Sean Meissner for the essential advice he would give to a runner wanting to take on the challenge of a first 50K.
Meissner, who is based in Spokane, Wash. Not only does he have more than ultra-distance race finishes to his name—including consecutive victories and at the Desert RATS mile stage race between Fruita, Colo.
The following plan assumes you have a solid marathon or two or more under your belt and the critical experience and base-building that comes with it.
Adapting to increased mileage, developing the ability to run while fatigued and experimenting with different nutrition and hydration needs are all very individual endeavors.
Meissner generally believes long runs—which vary between 10 and 26 miles in this plan—should be spaced between six and 10 days apart.
He also suggests seeking out hilly trails to bolster strength and refine trail running skills. Essential Skills For Ultrarunning.
To prepare his runners for the rigors of the final miles of the 50K, Meissner schedules a tempo-like run the day following the key long runs in the program.
For a bit more experienced runners, one day every week or two of hill repeats are great, along with a hilly long run.
The strength gained from running hills not only makes a runner stronger, but that strength then also turns into speed on the flats without the added pounding of actual speed work.
Drills For Trail Running. Blende started her nutrition consulting company, Eat4Fitness, in and has since become one of the most sought-out pace runners in the ultra world.
Not a bad idea, huh? Unlike the typical road marathon event where aid stations can be as often as every mile, an ultrarunner needs to be far more self-sufficient.
There are fewer aid stations and they are far between while the needs of hydration, electrolyte and energy intake are heightened by the vast amount of time spent on the trail or road.
Her key piece of advice? That requires at least calories per hour, while your body is likely only going to be able to absorb calories per hour.
A second important thing to learn, Blende says, is what she says elite runners have learned and mastered when it comes to mid-race nutrition.
They think of it as fuel. Find out what you can about the products offered on the course. Check the website or contact the 50K race to see what kind of gels, bars, drinks and foods will be available on the course and how often.
While you may be able to haul along your own supplies during the race, having access to nutrition during the race will make things easier.
Create a race nutrition training plan. Hence, you need to become your own scientist. With an idea of what will be available at aid stations, use all of your long training runs as opportunities to conduct experiments on what and how much food and drink you can consume while running long.
Make this a key part of your training log so you can dial in your race day nutrition. Determine your sweat rate. Run the run without taking in any food or drink.
At the end of the run, pee if you need to, then re-weigh yourself. So if you lost four pounds in the hour, your sweat rate is two liters per hour—this would be your target intake of liquids.
Use your long runs to test how many calories you can consume. Fed up with her parents' bickering, poor-little-rich-girl Maya Dylan Penn moves in with her boyfriend who is squatting in an old, condemned building on Manhattan's Lower East Side.
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