Marathon To Ultramarathon: Make The Leap With Our 7 Expert Tips

As a running coach, I’ve worked with countless half and full marathoners—and over time, I’ve seen more and more of them ask the same question: What’s next?

For runners who have conquered the marathon and want a new challenge, one that tests not just endurance but mindset, grit, and adaptability, ultramarathons offer the perfect next step.

But making the leap from marathon to ultra isn’t just about adding miles. It requires a shift in training, mindset, terrain, and race-day strategy.

The transition takes patience, smart planning, and a willingness to embrace the unknown. As a coach, my goal is to help runners navigate that shift with confidence.

In this guide, I’ll share key training strategies and practical tips to help marathoners make a successful jump into the world of ultrarunning—and have a strong, satisfying first ultra race experience.

What Constitutes As An Ultramarathon?

Even though this is up for debate in the trail world, the general rule of thumb is that an ultramarathon is any race longer than a standard marathon (26.2 miles or 42.19 kilometers). Ultra races are usually, but not always, run on trails.

Ultramarathons include 50ks, 50-milers, 100-milers, 200-miler, 24-hour races or other timed events, and anything between or beyond.

How Do I Transition From A Marathon To Ultramarathon?

#1: Follow An Ultramarathon Training Plan

If you’re ready to transition from the marathon to the ultramarathon, you’ve already put in the time and effort to build a strong foundation and understand that distance running requires dedication, structured training, and a gradual increase in volume to prepare effectively.

Therefore, it should come as no surprise that working with a running coach or following an ultramarathon training plan is essential for preparing for an ultra race.

As with marathon training plans, the best ultra marathon training plan for you will depend on your fitness level, the type of ultra race you are doing (road racing vs trail running), the ultra distance you are training for as well as the type of training you tend to do well with.

Marathon Handbook offers many free ultra marathon training plans, some of which are great beginner ultra race training plans, whereas others are intended for more experienced runners.

Most likely, if you are working on building up from the marathon distance to your first ultra marathon, you should pick one of the beginner ultra marathon training plans.

#2: Start Small

It probably seems somewhat like an oxymoron to have a “short“ ultra race, but because the world of ultramarathon running encompasses any race distance that is longer than 26.2 miles, even a 50k is considered an ultramarathon.

I highly recommend that you choose a 50k or perhaps 50-miler as your first ultra race rather than jump up to a 100-miler or a timed running event such as a 24-hour race.

After you have tackled transitioning from the marathon to shorter ultra distances, you can build up to the big long-distance beasts like the 100k or 100-miler and even stage races..

#3: Start Trail Running

Although there are plenty of ultra road races, the majority are trail races. This is one of the main differences in the training plans and preparation for a marathon vs ultramarathon running.

Even at shorter distances, transitioning from road running to trail running can take some time for beginners. Running off-road terrain requires more agility, balance, ankle and hip stability, core strength, and differences in your running technique.

Technical trails often require you to shorten your stride length, and you may even have to interspersed brisk walking on steep uphills and descents.

It is very important to train on off-road terrain if your ultra race is going to be a trail running event so that you can get accustomed to the challenges of running on trails.

I often encourage ultramarathon runners to do their workouts on cross-country courses (such as those at your local high school or university), as they should have distance markers for interval training, and you’ll get experience with running fast off roads.

Most longer distance ultramarathons also have a significant elevation gain over the course of the race, as you may be going over significant mountains to get to the finish line.

Practicing hill training as speed work will help build up strength in your glutes, hamstrings, calves, and cardiovascular capacity.

I also recommend doing fast packing, stair climbing, and hiking mountains as a great way to supplement your weekly mileage running with low-impact cardio for these types of ultra trail races.

Don’t forget to practice power hiking and fast walking as well. 

In many ultra races—especially those with steep or extended climbs—running is neither efficient nor sustainable. Learning how to hike quickly and efficiently can save energy, protect your legs, and keep you moving forward when others are forced to stop.

Incorporate power hiking into your training by choosing hilly routes, using poles when appropriate, and timing yourself on climbs to track progress. Developing this skill is just as critical as running fitness when it comes to tackling the unique demands of ultra trail races.

#4: Get the Right Ultra Running Gear

Running ultramarathons requires different running gear than you have likely needed in your road running races.

Trail running shoes are a must to improve traction and stability on uneven terrain.

You will also need to carry a hydration pack to have fluids, energy gels, or whatever source of carbs, electrolytes, and hydration you will need for the ultra distances you are running.

Even though there should be aid stations during an ultrarunning event, the aid stations are often very far apart.

Plus, you can’t guarantee that there will still be food and fluids that agree with you at the aid stations, depending on how your race is going and your average running pace.

Here are some other helpful pieces of ultrarunning gear, some of which may only be necessary for training but not race day, depending on the ultra distances you are racing, course, and the weather conditions:

• Ultrarunning poles – Help reduce fatigue on long climbs and technical descents by distributing effort between your upper and lower body, especially in races with lots of elevation gain.
• Gaiters – Prevent rocks, dirt, and trail debris from getting into your shoes, reducing the risk of blisters or discomfort on long runs.
• Visor/running cap – Shields your face from sun exposure and keeps sweat out of your eyes, especially useful in exposed sections of the course.
• Trail running socks – Provide better cushioning, moisture-wicking, and durability than standard running socks, reducing the risk of blisters and hotspots over long distances.
• Collapsible water bottle and cup – Mandatory at most races for use at aid stations (to cut down on waste) and easy to stash in your vest or belt when not in use.
• Lightweight waterproof running jacket – Essential for protecting against rain, wind, and sudden weather changes in the mountains or at high altitude.
• Lightweight insulated running jacket – Helps retain warmth during cold nighttime sections or in high-altitude races where temperatures can drop sharply.
• Headlamp with extended battery life – Crucial for visibility and safety when running in the dark, whether starting early, finishing late, or racing overnight. Always carry backup batteries or a second light.
• GPS running watch with excellent battery life – Tracks distance, pace, elevation, and navigation (important for races with self-navigation or limited course markings). Look for models with 30+ hours of battery in GPS mode.
• First aid kit – Compact kits with bandages, antiseptic wipes, blister care, and any essential medications help manage small injuries before they become race-ending issues.
• Radio/satellite communicator – Provides emergency contact capability in remote areas without cell service. Mandatory for some self-supported or mountain races.
• Ginger chews – Help settle an upset stomach during long races, especially when dealing with nausea from fueling, heat, or altitude.

#5: Practice Fueling

There won’t be any aid stations on your training runs, so you need to not only practice carrying your food, but also drinking and eating solid food for ultras.

The fueling strategy for ultrarunning can be its own beast,¹Costa, R. J. S., Knechtle, B., Tarnopolsky, M., & Hoffman, M. D. (2019). Nutrition for Ultramarathon Running: Trail, Track, and Road. International Journal of Sport Nutrition and Exercise Metabolism, 29(2), 130–140. https://doi.org/10.1123/ijsnem.2018-0255 as many ultra runners find that they get nauseous or start to get palate fatigue from eating sweet energy gels, energy bars, or other typical sports supplements mile after mile.

Generally, many ultra runners find that alternating between salty, savory, and sweet foods can help prevent stomach issues and make your intake of carbs and calories a little more appealing.

As with marathon training, use your ultramarathon training long runs to practice your hydration and fueling strategy and also to find the best hydration pack, trail running shoes, and ultramarathon racing kit that will work best for you.

Some of the most popular foods for ultramarathon fueling include fig newtons, peanut butter and jelly sandwiches, dried fruit, trail mix, pretzels, energy bars, chips, jerky, chicken noodle soup, tortilla roll-ups, waffles, potato wedges, homemade rice krispie treats, and ramen.

#6: Don’t Fear the Long Run

As with marathon training, ultramarathon long runs are key for building physical²Hellsten, Y., & Nyberg, M. (2015). Cardiovascular Adaptations to Exercise Training. Comprehensive Physiology, 6(1), 1–32. https://doi.org/10.1002/cphy.c140080 and mental endurance and preparing you for race day.

If you’re already a marathon runner, it probably comes as no surprise that your longest long run before your ultramarathon race day will likely be significantly shorter than the distance you are planning to race, especially for 100 mile races and longer distances.

At a certain point, the benefits of a long run for an ultramarathon follow the law of diminishing returns. You won’t reap any additional benefits running 6 to 8 hours in a single long run instead of 4-5 hours max.

Rather, your weekly mileage, coupled with a moderate weekly long run, greatly contributes to your ability to complete whatever distance your ultramarathon race is.

Another great ultramarathon training strategy is to do back-to-back long runs. 

Back-to-back long runs help you get used to running on tired and sore legs and offer the benefits of running super long runs in a more practical and approachable way.

For example, an ultramarathon training plan for a 50-mile ultramarathon or 100k ultra (62 miles) might include two consecutive 25-30 mile (40-50k) long runs in the buildup.

This means you will run 25-30 miles one day and 25 miles the next day. 

Keep in mind that the more closely you can replicate the conditions of your race for your longest long runs, the better. In other words, assuming your ultramarathon takes place on the trails, make sure your long runs are also trail runs.

The mental benefits of the long run, particularly for an ultramarathon, cannot be overstated.

An ultramarathon is indeed a test of one’s willpower, mental strength, focus, positive attitude, and ability to push through when things get boring, difficult, or downright exhausting and painful.

Long runs for an ultramarathon force you to practice entertaining your mind, staying focused, problem-solving, and not giving up or stopping when you get tired or uncomfortable.

#7: Don’t Be Intimidated

A 50k ultramarathon isn’t much longer than a standard marathon, which is 42.2 kilometers. 

Therefore, a 50 kilometer ultra race is only 5 miles longer than a marathon race, so the main difference is really in the terrain, assuming you’re transitioning from a road marathon to a trail ultra.

As such, most 50k races are run at a slower pace than a marathon race due to the inherent difficulty of the terrain, so some ultrarunners find that running a 50k race is less intense than a road marathon race.

This means that you will be running at a lower heart rate and a lower percentage of your VO2 max, allowing your muscles to burn relatively more fat³Hughes, D. C., Ellefsen, S., & Baar, K. (2017). Adaptations to Endurance and Strength Training. Cold Spring Harbor Perspectives in Medicine, 8(6), a029769. https://doi.org/10.1101/cshperspect.a029769 rather than carbohydrates compared with half marathon and marathon running.

Although this certainly doesn’t mean you don’t have to worry about glycogen depletion or fueling with carbs during ultras—or that ultras are easier than marathons—it just can help marathon runners aspiring to become ultramarathon runners feel less intimidated by their first ultramarathon.

Believe in yourself.

If you want to run an ultramarathon and you’ve already completed a marathon, you’re well on your way, and your goal should be within reach.

Ultramarathon Training Plans – How to Train for an Ultramarathon

References

• 1
  Costa, R. J. S., Knechtle, B., Tarnopolsky, M., & Hoffman, M. D. (2019). Nutrition for Ultramarathon Running: Trail, Track, and Road. International Journal of Sport Nutrition and Exercise Metabolism, 29(2), 130–140. https://doi.org/10.1123/ijsnem.2018-0255
• 2
  Hellsten, Y., & Nyberg, M. (2015). Cardiovascular Adaptations to Exercise Training. Comprehensive Physiology, 6(1), 1–32. https://doi.org/10.1002/cphy.c140080
• 3
  Hughes, D. C., Ellefsen, S., & Baar, K. (2017). Adaptations to Endurance and Strength Training. Cold Spring Harbor Perspectives in Medicine, 8(6), a029769. https://doi.org/10.1101/cshperspect.a029769