Ultra Running Pace: Factors, Ranges, and Strategy

What pace do ultra runners do?

Ultra runners' pace varies significantly based on distance, terrain, environmental conditions, and individual strategy, often prioritizing sustainable effort and strategic hiking over pure speed, resulting in paces considerably slower than traditional road races.

The Nuance of Ultra Running Pace

Unlike shorter road races where athletes often strive to maintain a consistent, fast pace, ultra running—defined as any race longer than a marathon (26.2 miles or 42.195 km)—demands a fundamentally different approach to speed. There isn't a single "ultra runner's pace" because the sport encompasses a vast spectrum of distances, terrains, and conditions. The primary objective shifts from maximal speed to sustainable effort over extended periods, often spanning many hours or even days. This necessitates a strategic blend of running, power hiking, and brief periods of rest, tailored to the demands of the course and the runner's physiological capacity.

Key Factors Influencing Ultra Running Pace

The pace an ultra runner maintains is a complex interplay of multiple variables:

• Distance and Terrain:
  • Distance: A 50-kilometer (31-mile) ultra will generally see faster average paces than a 100-mile or multi-day event. The longer the distance, the more conservative the pace needs to be.
  • Elevation Gain/Loss: Significant uphill climbs and technical downhill descents drastically reduce pace. Steep ascents are almost universally power-hiked.
  • Technicality: Trails with roots, rocks, mud, river crossings, or scree fields require more cautious foot placement and slower movement compared to smooth, runnable paths or roads.
• Environmental Conditions:
  • Heat and Humidity: High temperatures and humidity increase physiological stress, requiring a slower pace to prevent overheating and dehydration.
  • Cold: Extreme cold can also slow pace due to the need for more layers, potential for slippery conditions, and increased energy expenditure to stay warm.
  • Altitude: Running at high altitudes (above 5,000-8,000 feet or 1,500-2,400 meters) reduces oxygen availability, significantly impacting aerobic capacity and forcing a slower pace.
• Runner's Experience and Strategy:
  • Experience Level: Veteran ultra runners often have a better understanding of their body's limits and optimal pacing strategies.
  • Race Strategy: Some runners aim for a negative split (finishing faster than they started), while others maintain a consistent effort or employ a run/walk strategy from the outset. Aggressive starts often lead to significant slowdowns later.
  • Aid Station Protocol: Time spent at aid stations for refueling, rehydrating, or addressing issues directly impacts overall average pace.
• Individual Physiology and Biomechanics:
  • Aerobic Capacity (VO2 Max) and Lactate Threshold: A higher aerobic ceiling allows for a faster sustainable pace.
  • Running Economy: How efficiently a runner uses oxygen at a given pace.
  • Strength and Muscular Endurance: Particularly important for navigating varied terrain and resisting fatigue in stabilizing muscles.
  • Resilience to Fatigue: The ability to maintain form and effort as the body fatigues.
• Nutrition and Hydration Strategy: Inadequate fueling or hydration can lead to energy crashes, GI distress, and forced slowdowns or stops.
• Gear and Equipment: The weight of a pack, choice of footwear, and specialized equipment can influence movement efficiency.

Typical Pace Ranges and Examples

Given the multitude of variables, providing a single "pace" is impossible. However, general ranges can illustrate the significant difference from traditional running:

• Road Ultras (e.g., 50k, 100k on flat courses):
  • Elite runners might average 7-9 minutes per mile (4:20-5:35 minutes per kilometer).
  • Mid-pack runners might average 9-12 minutes per mile (5:35-7:30 minutes per kilometer).
  • These paces are still slower than marathon paces for comparable runners, reflecting the extended duration.
• Moderate Trail Ultras (e.g., 50k with rolling hills, non-technical trails):
  • Elite runners might average 8-10 minutes per mile (5:00-6:15 minutes per kilometer).
  • Mid-pack runners might average 10-15 minutes per mile (6:15-9:20 minutes per kilometer).
• Mountain/Technical Trail Ultras (e.g., 100-mile races with significant elevation gain/loss and technical terrain like UTMB, Hardrock 100):
  • Paces can vary dramatically, often incorporating extensive hiking.
  • Average moving paces (excluding stops) might range from 12-25+ minutes per mile (7:30-15:30+ minutes per kilometer).
  • Overall average pace, including aid station stops, can be even slower, sometimes exceeding 30 minutes per mile (18:40 minutes per kilometer) for the entire race duration.
• Timed Races (e.g., 24-hour, 48-hour events):
  • The focus is on maximizing total distance. Pacing involves frequent run/walk intervals, often with short breaks for food, hydration, and stretching.
  • Paces are highly individualized and fluctuate throughout the event.

It's crucial to distinguish between "moving pace" (when the runner is actively moving) and "overall average pace" (total race time divided by total distance, which includes all stops at aid stations, for rest, or for personal needs).

The Role of Hiking in Ultra Running

For many, especially in races with significant elevation changes, power hiking is not a sign of weakness but a strategic necessity and often the most efficient way to move uphill.

• Energy Conservation: Hiking uses less energy than running uphill, preserving leg muscles for runnable sections.
• Efficiency: On steep grades, hiking can often be as fast or faster than running, while expending less effort.
• Active Recovery: Hiking allows for a slight reduction in heart rate and active recovery, helping to manage overall fatigue.
• Biomechanics: The biomechanics of hiking engage different muscle groups or utilize them differently, providing a break for primary running muscles.

Training for Ultra Running Pace

Effective ultra running training focuses on developing the physical and mental attributes necessary to maintain a sustainable effort over vast distances and varied terrain:

• Aerobic Base Building: Prioritize long, slow distance runs to enhance aerobic capacity and fat adaptation.
• Strength Training: Incorporate functional strength exercises (squats, lunges, deadlifts, core work) to build resilience, power, and stability for challenging terrain.
• Specificity Training: Mimic race conditions with long runs on similar terrain, including significant elevation gain and loss. Practice hiking steep climbs.
• Pacing Practice: Learn to run by feel, heart rate, or perceived exertion rather than relying solely on GPS pace, which can be inaccurate on technical trails. Practice run/walk strategies.
• Nutrition and Hydration Strategy: Experiment with different fueling and hydration plans during long training runs to find what works best for your body.
• Mental Fortitude: Develop strategies for managing discomfort, boredom, and self-doubt during extended efforts.

Conclusion: The Art of Sustainable Effort

The question "What pace do ultra runners do?" doesn't have a singular answer because ultra running is an art of adaptation and sustained effort, not raw speed. It's about finding the most efficient and sustainable pace for you on that specific course on that particular day. Success in ultra running is less about how fast you can run a single mile and more about how long you can keep moving forward, strategically managing your energy, nutrition, and mental state to reach the finish line.