How to Train for Your First Ultra: Choosing a Race, Training Plans and Essential Gear

Taking the leap into ultramarathons? While signing up for your first ultramarathon can feel daunting, it’s also very exciting! Ultramarathons are a true test of grit, both physical and mental. Pushing yourself to the limit of what you can achieve is exhilarating and rewarding.

This guide will cover how to choose your first ultra race, how to train for your first ultramarathon and the essential gear you’ll need to succeed. Preparation is everything. Let's dive in.

Running an ultramarathon isn’t easy; it takes time, patience and a solid plan. If you’re thinking about tackling an ultra, you should already be comfortable running around 25–30 miles per week. If you’re not there yet, no worries, you’ll just want to spend a few extra months gradually building your mileage before jumping into ultra training. Aim to increase your weekly miles by no more than 10% at a time. Once you hit that 25–30 mile range, hang out there for about a month to lock in your fitness and keep injuries at bay. Having marathon experience can help, but it’s definitely not a requirement.

During your peak training weeks, expect to put in about 8–10 hours of training. It’s a good idea to talk this through with your family or support crew ahead of time so everyone’s on the same page and ready to back you up when training ramps up.

Watch the video below to discover Coach Jeff Browning’s tips for how to increase your mileage when training for an ultramarathon.

Choosing your first ultramarathon can feel intimidating, but it doesn’t have to be. An ultramarathon includes any race that is longer than the standard 26.2 miles, and the sport offers a huge range of distances, locations and formats. With so many options out there, it’s easy to feel overwhelmed at first.

The most common ultra distances include the 50K, 50-miler, 100K and 100-miler. For most runners, the 50K makes the ideal first ultra. At just over five miles longer than a marathon, it lets you step into ultra distances without going all in. You can usually finish in daylight, carry less gear and skip much of the complex logistics that come with longer races like a 100-miler, all while gaining valuable ultrarunning experience.

Within the 50k distance, there are still many considerations. Most 50ks are on trails, though some road races exist. Elevation and terrain difficulty can vary widely. Take a look at the course and elevation profile on the race’s website to gain a better understanding of how tough the race is. We recommend starting with a 50k that’s not overly technical and one that is relatively flat.

Keep in mind that most races open registration 6 months to a year before the race. Make sure you register with plenty of time to train and book any travel if you select a destination race.

Short answer: no, but it can be immensely helpful! Paid coaches offer one-on-one guidance fully tailored to you. The benefits of having a coach include:

Personalized training plans built specifically for your fitness level, schedule and goals.

Accountability to keep you consistent through the tough training weeks.

Injury prevention through monitoring and training adjustments.

Expert guidance on pacing, nutrition strategy and race day preparation.

Local running clubs and stores often offer group training and coaching programs. This is a great middle ground that’s less expensive than a personal coach and also comes with the benefit of training with other people.

Self-coaching is extremely common too. You can find training plans online at UltraRunning Magazine, Training Peaks and more. Even some elite athletes (Like Team Injinji’s Courtney Dauwalter choose to self-coach).

If you’re looking for self-coaching resources, running watch companies like Coros offer free training plans on their platforms. Lastly, podcasts such as Everyday Ultra, KoopCast, Some Work All Play and more give valuable insight on training.

Or, you can just do as the fringe counterculture trail runners have always done: lace up, run responsibly, walk when you need to, eat plenty of food and have fun.

Start your first ultramarathon training plan at least 16–20 weeks before race day...longer if you aren’t already running 25–30 miles per week. Throughout your ultramarathon training program, focus on steadily building your weekly mileage. Schedule a cutback week every 3–5 weeks with reduced volume to help your body recover and adapt. Most beginner ultrarunning plans require that you run between 30-50 miles a week (depending on your finishing time goals).

For a 50K training plan, include the following key workouts each week.

Easy Runs: two to three times per week. These should be at a conversational pace.

Hill/Speed Work: one day per week. Select your workout based on your race’s course.

Long Run: one time per week. Sometimes two times. This workout matters more than any other in ultramarathon training. Focus on time on your feet rather than miles. Gradually build up to three hours of running, and don’t hesitate to take walk breaks...they’re not only normal, they’re encouraged. Don’t stress too much about pace. Just be out there. Once you can handle consistent three-hour long runs, start adding a back-to-back long run (only once every few weeks). This classic ultra training strategy has you head out for a shorter long run the day after your primary long run. It teaches your body and your mind how to keep moving on tired legs.

Strength Training: two times per week. This is highly recommended for injury prevention.

Rest Day: one day per week. Easy movement like walking or easy yoga is okay but keep it very light. Your body needs proper recovery to adapt to the stress of training.

Two to three weeks before the race, begin tapering by reducing mileage volume and intensity. While tapering makes many runners anxious, think of it as reducing fatigue, not losing fitness. More than anything, consistency is key. Listen to your body and don’t overdo it. You want to arrive at the starting line fresh and ready to run, not injured.

The right gear can make or break your ultramarathon experience. Running in something that doesn’t fit right can be uncomfortable at best and can cause injuries at worst. Test everything out on long runs and follow the golden rule: nothing new on race day. Most races have a mandatory gear list, so be sure to check that too.

One of the most important pieces of ultramarathon gear is your hydration system. Running vests or packs, running belts or handheld water bottles are all options, depending on your preference and race distance. Runners tend to be picky about which hydration format they prefer, so you’ll want to test your hydration system ahead of time. Make sure that you understand how far apart the aid stations are and what is provided at each one. This will help you determine your exact hydration and nutrition needs. It’s also very important to train ahead of time with any nutrition drinks, gels and chews you plan to use on race day. Runners tend to find certain formulas and brands that work best for their stomachs.

Weather-appropriate clothing and gear is another consideration. For hot races, wear a hat, sunglasses, a sun shirt or apply SPF, plus extra water capacity. For cold weather or rainy races, bring a rain jacket or wind shell, running gloves and ear warmers. Moisture-wicking shirts and comfortable shorts or pants are key. Wear these while training on your long runs to make sure they don’t chafe or cause any irritation.

Click here to find out what elite ultrarunners like Tara Dower and Courtney Dauwalter pack in their gear kits (including all the extra little goodies like glitter and Nerd gummies that can make a mental difference).

Proper shoe selection is also extremely important. Make sure that you’ve tested your shoes before racing (don’t race in NEW shoes), and that they feel good when worn for several hours. Keep in mind that your feet will likely swell over the course of an ultramarathon and that a wider toe-box may be preferred.

Many people overlook socks, but the wrong pair can ruin your first ultramarathon.

Injinji’s anti-blister toesocks are the best option for running and racing long distances. They help manage moisture, prevent blisters and promote total foot utilization. The Ultra Run series is specifically engineered for ultramarathons, offering extra padding throughout the footbed and toes to soften the impact of every step.

You may also want to explore our Athlete Team’s top picks here: Team Injinji Favorites.

First of all...CONGRATS! Take time to celebrate this incredible achievement. You might feel more emotional than usual, or you may drift into a blissful state of total disassociation. However it shows up, lean into it. Treat yourself to something you wouldn’t normally indulge in: a post-race massage, a decadent meal or a full-on movie marathon.

As you celebrate, remember that recovery starts the moment you cross the finish line. The first 24–48 hours matter most. During this window, your immune system takes a hit, and skipping proper refueling can make it easier to catch a cold.

Even if you don’t feel hungry or thirsty, start rehydrating and refueling as soon as your body allows. Rebuild depleted carbohydrate stores and choose protein-rich foods to support muscle repair. Eat as much as your body asks for. Prioritize quality sleep the first night after your race, this is when your body does much of its repair work. (Pro tip from an amateur ultrarunner: order a pizza and keep it next to your bed for easy-access carbs when standing up feels like too much.)

Keep the two weeks following an ultramarathon intentionally easy. Most runners take at least a full week completely off. When you feel ready, ease back in with light movement like walking or yoga. Toward the end of the week, you can add a bit of easy jogging if everything feels good.

One final recovery tip: long races cause swelling, especially in the legs. Injinji’s bestselling Compression socks can help improve blood flow, reduce muscle soreness, and speed up recovery.

Here are Coach Jeff Browning’s Recovery Tips.

Thanks for reading this ultramarathon training plan for beginners. Now, go forth and take the leap! Injinji toesocks are there to help you at every step of the way, from your first 5k to your hundredth 50k