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.
Copyright MyProCoach™ Ltd © May 2018. All rights reserved.
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