Using Shorter Ultramarathons as Training for Longer Races

When training for a long ultramarathon—whether it's a 100K, 100-miler, or beyond—long runs alone sometimes aren't enough to fully prepare for race day. Instead of slogging through solo 30- to 40-mile training runs, many people use shorter ultramarathons (such as 50Ks or 50-milers) as key training tools. These races provide structured opportunities to refine race-day strategy, test gear and nutrition, and get valuable experience without the logistical challenges of planning extreme long runs.

Here’s why incorporating shorter ultramarathons into your training plan can be a game-changer.

1. Practicing Race Pacing and Strategy

One of the biggest challenges in an ultra is pacing. Many runners go out too fast and struggle later. A shorter ultra allows you to test different pacing strategies in a race environment. Are you starting too fast? Should you hike more early? How does your body handle different terrains and elevations? By using a shorter ultra as a training run, you can experiment and adjust before your target race.

If your goal race is a 100-miler, running a 50K or 50-miler lets you practice conservative pacing without the risk of complete physical depletion. You can learn how it feels to hold back early and build into a steady effort later—something crucial for surviving the later stages of a long ultra.

2. Dialing in Nutrition and Hydration

What works on training runs doesn’t always work on race day. A shorter ultra gives you the chance to test race-day nutrition under real conditions. Aid station food, fueling frequency, hydration needs, and electrolyte balance all play huge roles in a successful ultra.

Use a shorter ultra to experiment with:

Fueling strategy: Are gels, chews, or real food better for you?

Hydration: Are you drinking enough (or too much)?

Electrolyte balance: How does your body respond to salt tablets, electrolyte drinks, or real food options?

If something doesn’t work in a 50K, you’ll know before attempting it in a 100-miler—where mistakes are harder to fix.

3. Getting More “Time on Feet” Without Extreme Long Runs

One of the best reasons to use a shorter ultra as training is that it forces you to get time on feet without the struggle of a solo long run. Many runners find it mentally exhausting to complete 30+ mile training runs alone. A race environment provides aid stations, motivation, and camaraderie, making the miles feel easier.

Additionally, running a shorter ultra as a training race gives you the benefits of a super long run without requiring excessive post-run recovery. A 50K race effort will challenge you more than a solo 20- to 25-mile training run but is less stressful than attempting a 40-mile day on your own.

4. Tapering and Recovery Practice

Ultramarathons require a smart taper to show up fresh on race day. Using a shorter ultra as training allows you to practice tapering strategies without risking your main event. You’ll learn how your body responds to reduced mileage, whether you feel sluggish or energized, and how to adjust leading into your big race.

Similarly, recovery is just as important. After a 50K or 50-miler, how long does it take for you to feel normal again? Do you need extra mobility work? More sleep? These insights will help fine-tune your post-race recovery for a longer ultra.

5. Simulating Race-Day Logistics and Mental Prep

Beyond fitness, shorter ultras help with race-day logistics—managing drop bags, dialing in gear, adjusting to early starts, and troubleshooting issues like chafing or blisters. They also provide mental training, as pushing through fatigue in a race setting helps prepare for the low points in longer races.

How to Incorporate Shorter Ultras into Your Training Plan

8–12 weeks out: A 50K can serve as a strong long training effort. Run it at 80–90% effort, focusing on pacing and nutrition.

6–8 weeks out: A 50-miler at an easy pace is a great confidence booster and a final big endurance test.

Final month: Prioritize recovery and sharpening fitness with shorter long runs rather than additional races.

Final Thoughts

Shorter ultramarathons aren’t just stepping stones; they are powerful training tools for longer races. Whether it’s pacing, nutrition, or mental resilience, these races provide controlled environments to test your strategy. By strategically using them in your training cycle, you’ll show up to your goal race with more experience, confidence, and endurance—ready to tackle the challenge ahead.