The Long Run Rethought for Ultras

We all know the feeling… The weekend rolls around, you look at your training calendar, and you have the long run in the plan. For most runners looking at 10km-Marathons, the progression of the long run is simple: go farther than you’vegone before and build endurance.

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But where does it sit for Ultra runners. Those who are going to push themselves beyond 10 hours and perhaps into multiple days without stopping? The idea of “just go longer this week” won’t cut it!

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So… what even is a long run for an ultra-athlete?

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In ultras, long runs aren’t about a magic number or arbitrary distance. Traditional guidance that seems to be common in Marathons has the longest run being around 32kms or 76% of the distance. Based on that metric. My longest run for my last race should have needed to be Just under 20hours! If you are just looking at time run, then this is a game of diminishing returns. The Recovery required would negate the gain from the run.

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A long run for a 100-mile or 24-hour racer might look like:

• A purposeful 4 - 6+ hour effort at easy to moderate pace (true endurance time on feet).

• A back-to-back long run weekend to simulate running on tired legs without risking a single monster session.

• A structured run targeting specific race demands (elevation, nutrition practice, terrain, etc.)

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It’s about sustainability

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The goal isn’t to run outright longest possible on every Weekend on end. Instead, your long runs should:

• Build durability - your capacity to maintain pace, form, and focus deep into a race. It’s not just aerobic fitness - it’s mental toughness, structural resilience, and consistent use of muscle under fatigue.

• Prioritise controlled stress -Some long runs are just easy hours on feet. Others include purposeful surges, moderate intensity sections or tempo efforts within the run to mimic race demands like climbs, technical sections or even competitive moves up the placing field.

• Focus on time, not distance - Time on feet is a better metric than total KM’s in ultras. Terrain, elevation, pace, weather and fatigue all change how long or hard a run feel. A slow 5-hour-long run-on hills might teach you more than a flat 6-hour run at a constant easy pace.

So, what matters the most? Can we sum this up into some actional pointed you can bolt into your training?

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• Progressive exposure - Don’t leap into 80km runs every weekend. Progress gradually - start with manageable long runs and build time on feet before upping the stakes.

• Recovery is training too - Your body adapts during rest. Without adequate recovery between long sessions, especially back-to-back’s, injury risk is simply higher!! Be aware of your body and how you feel.

• Specificity over arbitrary benchmarks - Train with intent. For a tough mountain event, long runs with elevation and terrain are better than endless road miles. For a 24-hour track event, multiple medium-long efforts with fuelling and sleep practice may be most relevant. Talk with your coach about the demands you will face and see how you can mimic that in training.

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What’s the bottom line

The ‘Long run’ for an ultra-runner isn’t a one-size-fits-all distance. It’s a tool, used to build durability, time on feet, mental toughness and race familiarity. It should fit strategically within a periodized training plan.

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If all you do is chase the Volume every week, you’ll pay the price with fatigue, boredom, injury, or flat performance. Instead, let long runs be intentional, varied and supportive of your broader goals. That’s how you cross the start line confident and still capable,10, 24 or 48 hours later.

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