How to Run Your First Ultramarathon (Everything You Need), by Jeremy Miller on YouTube. 15 min 54 s.
- Video length
- 15 min 54 s
- Time to do it
- 16 to 24 weeks
- Difficulty
- Medium
- Steps
- 8
What you need
Steps
Pick your race and distance, then count back 16 to 24 weeks from race day. Write the plan into a calendar so every long run has a date.
Build weekly running volume slowly. Add no more than about 10 percent to your weekly total, and keep one run as your long run.
Once your long run passes 90 minutes, add a back-to-back day: a shorter run the day after the long one. This teaches your legs to run tired.
Lift twice a week. Use split squats, step-ups, calf raises, hip bridges and dead bugs. Keep the weight moderate so it does not wreck your next run.
Practise eating on the run. Aim for roughly 60 to 90 grams of carbohydrate per hour and test gels, chews or real food on long runs, not on race day.
Drink to thirst and add electrolytes on hot or very long efforts. Weigh yourself before and after a long run to learn your sweat rate.
Get the kit that matters: shoes you have already broken in, a vest that does not rub, anti-chafe balm, and a headlamp if the race starts in the dark.
Run some sessions on terrain like your race, then taper for two to three weeks. Cut volume, keep a little intensity, and arrive fresh.
Tips and common mistakes
Never raise weekly mileage and intensity in the same week.
Walk the steep hills early in a race instead of burning out on them.
Try nothing new on race day, including shoes, socks, food and kit.
Sleep and easy days are part of the plan, not a break from it.
Questions
How long does it take to train for a first 50K?
Most runners need 16 to 24 weeks if they already run regularly. Give yourself more time if your weekly mileage is still low.
How many miles a week do I need?
Many beginner plans peak somewhere between 40 and 60 miles a week for a 50K, built up gradually. The long run and back-to-back days matter more than any single weekly total.
Do I need a coach or a paid plan?
No. A free plan works if you follow the progression and stay consistent. A coach helps if you have injuries, a tight schedule or a big goal time.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
