Succeeding in an ultra-trail requires specific preparation. Runners often have to cover over 100 km across rugged natural terrain with significant elevation gain. To maximise your chances of crossing the finish line, preparing for an ultra-trail should never be taken lightly. Here is everything you need to know.
Key takeaways:
- Before taking on an ultra-trail, you need a solid running foundation and regular experience on technical terrain.
- Planning progressive training with varied sessions prepares your body for the physical demands.
- Cross-training alongside running sessions protects joints and prevents overtraining.
- Quality sleep, proper nutrition, and good hydration form the foundation of recovery.
- Before race day, it is essential to test your gear in real conditions to avoid any nasty surprises.
Prerequisites for ultra-trail preparation
Before taking on an ultra-trail, you must make sure you have the skills to meet the challenge. You need well-developed muscular and cardiovascular endurance, solid technique on technical trails, ascents, and descents, as well as mental toughness.
First and foremost, we recommend having a solid running foundation and being used to clocking up dozens of kilometres. Depending on the distance of your ultra-trail, you should have completed other intermediate-distance trails or marathons before tackling a more demanding race.
Ultra-trail preparation requires a progressive approach. In addition to prior experience, you must follow a training plan tailored to your objective. Gradually increase the duration and volume of your runs each week to adapt your body to the workload, reducing the risk of training fatigue and injury.
Ultimately, solid organisation is essential to succeed in your preparation. You will need to dedicate many hours to training each week, choose your sessions wisely, and study the terrain to replicate the real race conditions.
Setting up an effective training plan
General preparation for an ultra-trail takes roughly 4 to 8 months, depending on your background and target distance. For the most gruelling races, such as the world's toughest ultra-trail, several years of experience may be necessary before lining up.
When it comes to specific preparation, most training plans are built over 6 to 12 weeks. A common rule of thumb suggests that weekly volume, in hours, should approach your estimated race time. While this provides a useful benchmark for shorter formats, it becomes unrealistic beyond that: nobody trains thirty hours a week for a 100-miler.
In practice, most amateur runners completing a 100 km ultra train between 8 and 12 hours per week during peak blocks, roughly representing 60 to 90 km depending on elevation gain. Thinking in hours rather than kilometres makes far more sense in trail running: a 15 km run with 1,200 m of elevation gain takes a much greater toll on the body than a flat 25 km. Consistency over several months, not the weekly peak, makes all the difference on race day.
Training volume must increase progressively. Make sure you plan rest days and avoid overtraining, which can lead to injury.
Effective preparation relies on varied sessions, which may include:
- MAS (Maximum Aerobic Speed) sessions: to build aerobic power and raise the ceiling that supports your endurance base.
- Hill workouts (uphill and downhill): to build confidence on elevation changes and hone running mechanics.
- Base endurance runs (1 hr 30 to 2 hrs 30 at low intensity): to get the body used to sustained effort.
- Hike-run sessions (4 to 5 hours): to simulate race conditions and sustained exertion.
The benefits of cross-training
During ultra-trail preparation, the body undergoes repeated mechanical stress, particularly on the knees, ankles, and hips. To reduce joint impact while maintaining high training volume, cross-training is ideal. Alternative sports help prevent injury, build strength, and reduce the risk of overtraining.
Several endurance sports are recommended for cross-training. You can start with targeted strength exercises to build leg strength, reinforce your back, and improve core stability (squats, lunges, planks, pull-ups).
Cycling builds aerobic endurance without excessive joint impact. Swimming is great for cardiovascular fitness and active recovery. Finally, hiking is ideal for strengthening legs, prepping your feet for ultra-trail, and testing endurance across varied terrain.
Cross-training fits into every stage of preparing for an ultra-trail. It is especially useful early on to prime your body for training, and later helps compensate for reductions in running volume. During the specific phase, you can incorporate it as a supplement once or twice a week.
Optimising recovery during preparation
Recovery is a cornerstone of any ultra-trail training plan. Do not hesitate to include dedicated active recovery weeks in your schedule. Gentle stretching, yoga, sports massage, or cold baths can all help soothe muscle soreness.
A caveat on this last point: while cold therapy provides real short-term relief, several studies show that used systematically after every session, it can hinder some of the desired adaptations, especially those related to muscle strengthening. Keep it for high-load periods, closely spaced sessions, and post-race recovery rather than making it a routine.
Throughout your training period, sleep must be a top priority. Rest is essential for your body to regenerate after hard efforts. During the final weeks, training intensity should also taper to prioritise recovery.
Nutrition and hydration are equally critical components of recovery. Aim for a healthy, balanced diet every day. After each workout, focus on meals rich in protein and carbohydrates: these are vital for repairing muscle tissue and replenishing glycogen stores.
Remember to drink regularly, both during and after training. The body loses significant amounts of water and minerals through sweat during exertion. Rehydrating compensates for these losses: water will not rebuild muscle on its own, but recovery processes cannot function properly without it.
Essential gear for a successful ultra-trail
When preparing for an ultra-trail, gear should never be an afterthought. The ideal approach is to select your clothing and trail running shoes in advance, tailored to the terrain and weather. Remember to test all your equipment well before race day. Use it over a weekend or across several long outings to ensure you are comfortable and fully prepared for real-world conditions.
In addition to technical, breathable clothing, make sure you take a backpack or hydration vest. This should hold extra layers such as waterproof trail jackets to protect you from the elements. You will also need to pack a headlamp, an emergency blanket, a whistle, a first aid kit, a GPS watch, as well as a cap or a beanie.
Finally, trail poles are exceptionally valuable when preparing for a race. They help reduce fatigue on climbs and relieve pressure on your joints on descents. They also enhance stability on technical terrain and assist in pacing.
Preparing for an ultra-trail is a demanding process that requires discipline and patience. Regular outings alone are not enough; success also depends on structured training, optimised recovery, and the right gear choices. By following these guidelines, you will be well prepared to take on this new challenge.
Find out more
- A detailed week-by-week training plan
- Long runs
- The overload training weekend
- Training when you live in flat areas
Photo credits: Clément Dumas.
