Pacing Your Ultra Marathon — Strategy Over Speed

Every ultra-marathon is different. Distance, elevation, terrain and weather all influence what “pace” really means. If you go out too hard, you risk tiring long before the finish. A thoughtful pacing strategy maximises your chance of success.

Why an Ultra Needs a Different Approach

Using your regular long-run pace on race day often doesn’t work: what feels easy in training may be unsustainable over ultra distances.

Instead of pace or heart-rate targets, many ultra runners succeed by measuring effort using Rate of Perceived Exertion (RPE). In ultras, how you feel often matters more than what your watch says. 

Recommended Ultra-Pacing Strategy

• Treat the first hour (or more) as a “warm-up” — ideally it should feel easier than a regular easy run. 

• Stay in low effort zones: aim for RPE 1–3 / 10 for the first portion of the race.

• Be patient: saving energy early improves your chances of maintaining performance late in the race — and avoids major muscular or metabolic breakdown.

Hills, Downhills, and Terrain — How to Adjust

• Uphill: When effort spikes, walk or slow down to keep effort steady rather than pushing hard and risking burnout.

• Downhill: Running fast downhill often feels easy — but that can tax your legs later. Use shorter strides and light landings to reduce impact and preserve quad strength. 

• On technical or unpredictable terrain, forget pace — use feel and control to manage intensity and avoid injury or over-exertion.

What a Good Ultra Race Strategy Gives You

• You’re more likely to finish strong, rather than fade hard in the final third.

• Your recovery tends to be faster and smoother.

• You'll maintain confidence — overtaking other runners later feels better when you’ve conserved energy earlier. 

Final Thoughts: Slow and Steady Wins Ultra Races

When racing an ultra, patience, consistency, and self-discipline matter far more than speed early on. Use feel (RPE), adjust to terrain and conditions, and stay mentally flexible. Run smart, and the kilometres will add up — giving you the greatest chance to cross that finish line strong.

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