Endurance Workouts For Ultra Runners
Me (Kristian Morgan)
Introduction
I'd like to share with you my personal experiences on some of the type of workouts I used to train for the Appalachian Trail and Ultra Marathons. They are tough but enjoyable and I'm sure you will have the same experience. As you read through this blog post, you will learn to become a better of your version of yourself. You have to put in the hard work. Here is a quote from one of my favourite runners.
Eliud Kipchoge - “Only the disciplined ones in life are free. If you are undisciplined, you are a slave to your moods and your passions.”
When I trained for the Appalachian Trail FKT, I learned that endurance isn’t built overnight. It’s forged slowly—hour after hour, run after run, on tired legs and steep trails.
Whether you’re preparing for your first 50K or chasing a 100-mile personal best, the right workouts make all the difference.
In this post, I’ll share my favorite endurance workouts for ultra runners, the same sessions I use for the athletes I coach through iCoachUltra.com.
1. The Aerobic Long Run
Why it works:
Long, easy runs are the foundation of every endurance athlete. They teach your body to burn fat efficiently, strengthen connective tissue, and build mental resilience.
How to do it:
Effort: Conversational pace (Zone 2 heart rate).
Duration: Start with 2 hours and gradually extend to 3–5 hours for ultra prep.
Terrain: Match your goal race—if it’s hilly, train hilly.
💡 Coach’s Tip:
Every few weeks, finish the final 30–45 minutes at a steady effort to simulate late-race fatigue.
2. Back-to-Back Long Runs
Why it works:
Running long on consecutive days mimics multi-hour fatigue without the recovery demands of one giant session.
How to do it:
Example: 3 hours Saturday, 2 hours Sunday.
Keep both runs aerobic, focusing on time on feet.
Refuel and hydrate between runs as you would during a race.
💡 Coach’s Tip:
This is one of my go-to sessions for athletes racing 100K or longer. It builds confidence for tough second halves.
3. Hill Repeats & Power Hiking
Why it works:
Most ultras include climbs. Strong legs and efficient uphill technique can save enormous time and energy.
Workout Option:
Warm up 15–20 min jog
8–10 × 3-minute uphill efforts (run or hike fast)
Easy downhill recovery jogs
Cool down 15 minutes
💡 Coach’s Tip:
Mix in power hiking with poles if your race includes steep ascents—it’s a skill worth practicing.
4. Aerobic Tempo Runs
Why it works:
Tempo efforts improve lactate threshold and teach you to sustain effort for hours.
Workout Example:
Warm up 20 min
3 × 15 minutes steady tempo (Zone 3) with 5 min easy between
Cool down 15 min
💡 Coach’s Tip:
Use these runs sparingly—maybe every 10–14 days—to complement your long runs, not replace them.
5. Strength & Mobility Work
Why it matters:
Endurance isn’t just about cardiovascular fitness; it’s about durability.
Include 2–3 short sessions weekly focusing on:
Single-leg squats
Core stability
Hip mobility
Calf raises
💡 Coach’s Tip:
A stronger, more balanced body means fewer injuries and better performance over long distances.
6. Recovery Runs and Rest
Why it matters:
Adaptation happens when you rest. Keep easy days truly easy—slow jogs or complete rest.
💡 Coach’s Tip:
Listen to your body. Consistency beats intensity every time.
Conclusion: Build Smarter, Not Harder
So you can see without hard work and commitment you will not be able to achieve your dreams. I have achieved my dreams over the past 25 years, first I wanted to run a marathon which I did. Then I wanted to run 100 marathons and join the 100 marathon club which I did. After that actually it was during that I won the first marathon that I ever ran the Wolverhampton marathon, my dad was there to witness that's priceless as he passed away in 2023.
The past seven years I've been working towards becoming the fastest human in the world to complete the Appalachian Trail. After all my attempts I'm currently the second fastest in the world both directions and I'm very proud of that.
I'll leave you with this and a few frequently asked questions. The best endurance workouts are simple, consistent, and repeatable. It’s not about doing more—it’s about doing what matters most.
If you’re ready to take your training to the next level, I can help you design a personalized endurance plan built around your goals, lifestyle, and races.
FAQ
Q: How often should ultra runners do endurance workouts?
Most ultra runners benefit from 2–3 endurance sessions per week, including a long run and one quality aerobic workout.
Q: Are back-to-back long runs necessary?
They’re not essential for every athlete, but they’re an effective way to simulate fatigue and improve race-day endurance.
Q: What’s the most important endurance workout for ultras?
Consistent long runs at an easy effort remain the single most important element of ultra training.
