The transition from marathon to 50km represents a significant shift in approach. Beyond the additional distance, this adventure requires a complete adaptation of your training and mindset. Here’s how to approach this new distance with confidence.
Essential Foundations Before Starting
An ultra-trail requires meticulous preparation. To maximize your chances of success, you need these prerequisites:
- Two marathons completed in the last 18 months
- A regular weekly volume of 50 to 60 kilometers
- Trail running experience for mountainous courses
- A 4 to 6 month period available for preparation
The approach is radically different from a marathon. Long runs are organized differently, with particular emphasis on chaining efforts. This specific endurance is built gradually in the months preceding the goal.
50-Kilometer Race Strategy
Success in an ultra-trail relies on precise pace management. The intensity must remain moderate, allowing you to maintain a conversation without difficulty. This conservative approach ensures better management of energy resources.
Nutrition plays a crucial role in your success. You must anticipate your caloric needs from the start of the race, without waiting for the first signs of fatigue. Regular refueling every 45 minutes helps maintain stable energy levels.
Testimonials from Experienced Runners
Marie, 42: “The hardest part was accepting to walk up hills. Once I got past that, I discovered that an ultra is run with your head as much as with your legs.”
Thomas, 35: “I made the mistake of starting too fast in my first 50km. Now I know you really need to hold back for the first 20 kilometers, even if you feel fresh.”
Sarah, 39: “The key was nutrition. I learned to eat regularly during the race, even without hunger. It makes all the difference after 4-5 hours of effort.”
A Structured Training Plan is Essential
Preparation ideally spans 16 weeks. It begins with an endurance-building phase, followed by specific development. The final weeks focus on tapering and mental preparation.
The plan integrates varied sessions: long runs, hill training, technical trail sessions. Volume progression is gradual, allowing the body to adapt without risk of injury.
The Mental Dimension of Ultra Running
Ultra-trail requires a particular mental approach. The duration of effort requires staying positive and patient. Difficult passages are part of the adventure and must be accepted as such.
Visualization and meditation can help you prepare for these moments. Regular mental preparation strengthens your ability to manage periods of doubt during the race.
Basketteur de moins d’1m80, je prends la plume pour parler basket, cyclisme ou football. Je ne crie pas “Go Spurs Go” mais je suis Wemby de près. Et tant pis pour mes Trail Blazers qui végètent à l’Ouest…