Build durability first
Training
Adaptable training frameworks, worked weeks, and race rehearsals for backyard ultras and 24-hour to six-day events.
Training for multiday running combines general endurance with event-specific problem solving. The appropriate duration, frequency, terrain, walking, darkness practice, and recovery depend on your current health, training history, and the actual race.
Choose an ultramarathon training plan by matching its format, starting point, and schedule to your race. The guides below provide adaptable frameworks for backyard ultras and timed races, plus preparation resources for fixed distances. Set weekly load from training you already tolerate and allow room to adjust.
Backyard Ultra Training Plan: A 16-Week Framework
A 16-week backyard ultra plan: 50–70 km weeks, mini backyards of 4 and 8 yards, 50–55 minute loops, run/walk splits, a worksheet and a two-week taper.
Choose a Framework for Your Race
First 24-Hour Race
For runners with consistent easy training: use a 12-week framework, a completed sample week, and a pacing calculation to prepare for one continuous day.
Backyard Ultra Training
For runners ready to practice repeated hourly starts: use a 16-week framework, a worked week, and a printable loop-rehearsal worksheet.
Timeline and Readiness
Match your build length to your current base, injury history, and target race format.
100-Mile Preparation
Start with the course, climbing, aid spacing, and cutoff system. These preparation resources help you assess a race before choosing an individualized schedule.
New to Ultramarathons?
Compare 50K, 50-mile, 100K, and longer distances, then assess the training and practical demands of your first race.
Longer Timed Events
For runners already recovering predictably from long sessions: compare a 48-hour restart rehearsal with six-day routines for repeated sleep, foot care, and crew handoffs.
All Guides
How to Train for Your First 24-Hour Race
A 12-week 24-hour race plan with weekly-volume tiers for 100 km, 160 km and 200 km goals, a worked peak week, walk and night training, and a taper.
How to Train for a 48-Hour Race: 16-Week Plan
A 16-week 48-hour race plan: weekly-volume tiers for 160 km, 200 km and 250 km goals, back-to-backs, a 12-hour rehearsal, night practice and a taper.
How to Train for a 6-Day Race: 24-Week Plan
A 24-week six-day race plan: volume and walking tiers for 400 km to 700 km goals, three-day training blocks, a worked peak week and a rehearsal worksheet.
Tapering for 24-Hour, 48-Hour, and Multiday Races
Taper for two weeks and cut volume 41–60% while keeping intensity and frequency: worked tapers for 24-hour, 100-mile and multiday races, plus race week.
Common Questions
How much mileage do multiday runners need?
Our tiers for a first race: 50–70 km a week at peak for a 100–130 km 24-hour goal, 60–80 km for 160 km in 48 hours, and 70–90 km plus 3–4 hours of walking for 400 km in six days. The longest training run matters more than weekly volume in the 24-hour evidence, so build that steadily.
Should you train through the night?
Not all night. Before a 24-hour or 48-hour race, do one or two evening runs that finish around midnight, or a 12-hour rehearsal from 14:00 to 02:00, to test lights, layers and night food. Then sleep normally; repeated all-nighters cost more recovery than they teach.
What should beginners train first?
First establish a repeatable period of mostly easy endurance activity without unresolved injury or illness. Then add one relevant demand at a time—such as terrain, walking, familiar food, lighting, or equipment—and keep only what you recover from.