Introduction
Transitioning from a 20 km trail race to an ultra is an exciting but demanding journey. Many runners dream of conquering 80, 100, or even 160 km races—but skipping steps often leads to injury, burnout, or a disappointing experience.
Each distance teaches specific skills: managing elevation, testing your fueling strategy, choosing gear, building mental resilience, and adapting to prolonged efforts. To succeed, you need a structured approach: build a strong base, increase volume progressively, integrate specific training blocks, and respect recovery.
Start with a solid endurance base to handle the training load that follows.
1. Mastering the 20–40 km Distances
Before thinking about ultras, you should be fully confident on 20 to 40 km trail runs. That means understanding how to manage pacing, fueling, hydration, gear, and technical terrain.
1.1 Build a Strong Base
Progressive overload: Increase your long runs by 5–10% each week, and include a recovery week every 3–4 weeks. Don’t exceed 10–20% monthly volume increases.
Strength training: Focus on 1–2 weekly sessions (e.g. squats, lunges, core, proprioception) to build resilience in your legs and prevent injury.
7 essential strength exercises for trail runners can boost your uphill power and protect your joints on descents.
Session variety: Mix easy runs, short intervals (30/30), longer intervals (2–5 min), threshold work, and hill repeats.
Recovery & cross-training: Prioritize sleep, stretching, and consider cycling or swimming for low-impact aerobic work.
Fueling & hydration: Start practicing with 30–50 g of carbs per hour and drinking regularly during your long runs.
The base phase lays the groundwork for everything that comes next in your ultra journey.
1.2 Your First 40 km Trail
Once you're comfortable with 20 km runs, schedule a 30–40 km trail with elevation to test your endurance. Alternate running and hiking on climbs to save energy and manage your heart rate.
Use this event to test your fueling strategy, hydration, pacing, and gear over several hours.
Plan your trail season with clear goals and intermediate races to make this transition smooth and motivating.
2. The 50 km Trail – A Key Step Toward Ultras
The 50 km distance marks the transition from “classic” trail running to ultra. It requires a more structured training plan and greater physical and mental readiness.
2.1 Structure Your Training
Frequency: Aim for 3–4 sessions per week: one long run (1.5–2.5h), one hill session, one easy jog, and one interval or tempo run.
Long runs: Gradually increase to 3–5 hour efforts, mixing hiking and running.
Elevation: Match your weekly elevation gain to your race profile. Include hill reps and uphill VMA intervals (10 × 45s on 10–15% inclines).
Tapering: Two weeks before race day, reduce volume but maintain intensity.
The general development phase is where you build the physical engine that will carry you further.
2.2 Fine-Tuning Your Strategy
Gear: Confirm what works: shoes, hydration pack, poles, clothing, etc.
Nutrition: Balance solids and liquids. Adjust carb intake (40–60g/h) based on temperature and effort.
Effort management: Learn to maintain a sustainable pace over varied terrain.
Climbs and descents are key areas to master as elevation gain and loss increase with distance.
2.3 Mental and Physical Strength
Strength training: Continue weekly sessions to reinforce quads, glutes, core, and eccentric strength (for downhills).
Mental training: Practice running in uncomfortable conditions: night, rain, cold, or technical terrain.
Train your mental resilience like you train your legs—especially if you’re targeting ultras.
3. 80 to 120 km – Entering the Ultra World
Once you’ve built experience with 50 km races and several seasons of consistent training, you're ready to explore the ultra world.
3.1 Build Experience Through Volume
Long outings: Run regularly for 4+ hours. Include back-to-back long runs on weekends.
Overload weekends: Plan 2–3 days of high-volume efforts to simulate race fatigue and test your fueling/hydration strategies.
Variable conditions: Train in the dark, in poor weather, and on technical terrain to build adaptability.
Descent training: Gradually build up to 2,000–4,000 m of downhill running to condition your quads.
The specific development phase is when training becomes fully tailored to your race objective.
3.2 Mental Game and Strategy
Develop patience and confidence. Break the race mentally into sections, set micro-goals, and use visualization and breathing techniques to stay focused.
3.3 Lifestyle, Recovery & Balance
Eat well, sleep deeply, and keep stress low. Include yoga, stretching, and swimming for active recovery. Plan deload weeks after major blocks to absorb the training.
4. Beyond 120 km – The Ultimate Challenge
Races over 120 km (e.g. UTMB, Diagonale des Fous) require long-term preparation. Don’t rush this level—take your time.
4.1 A Multi-Year Approach
Year 1 – 80 km: Consolidate 50–60 km races and complete your first 80 km.
Year 2 – 100 km: Increase volume, do 6–8 hour hike-run sessions, and develop self-sufficiency.
Year 3 – 120–140 km: Prepare for night running, sleep strategy, and very long outings.
Year 4 – 160 km+: Choose a key objective, sharpen climb/descent performance, and allow for extended recovery.
Use the tapering phase to arrive rested, focused, and confident on race day.
4.2 Listen to Your Body
The longer the race, the more critical it becomes to recognize fatigue signals and respect recovery. Progress at your own pace—not to meet expectations, but because you love it.
Conclusion
Moving from 20 km to ultra is a long-term journey. The key: take it one step at a time.
Start by mastering 20–40 km, complete a 50 km while gradually increasing time and elevation, and dedicate several seasons to 80–120 km before aiming for 160 km and beyond.
Each stage teaches you about effort management, strength, nutrition, gear, and mental toughness.
With a progressive, balanced, and patient approach, you’ll reduce injury risk and fully enjoy your adventures on the trails.