How to Train for an Ultramarathon (ft. Tara McFarland)

TLDR — Ultramarathon running at a glance

Ultrarunning is anything longer than a marathon, usually starting at a 50K (about 32 miles).
If you want to train for your first ultramarathon, you need a simple plan, not a perfect one.
Your relationship with nature and your mind should matter more than your pace chart.
There’s no need for rigid training plans — they can be time-based, intuitive, and progressive.
Support crews, pacers, and even high-energy dogs make long runs feel doable, rather than impossible.
Injury prevention starts with one habit: listen to your body and change the plan when it speaks.
Women often thrive at ultra distances and need gear and planning that actually fit their bodies.
Trail races can reduce environmental impact through strict rules and mandatory trail work.
Climate change is already changing water sources and trail conditions in places like Cache Valley.
The Intermountain West is a hidden goldmine for Utah ultramarathon races, Wyoming ultramarathon races, and everyday trail runs.

Meet ultramarathon runner Tara McFarland

Tara McFarland hails from Utah and has run some of the toughest trail ultramarathon training routes in the West. She’s placed 5th female at both Orcas Island and El Vaquero Loco 50K, and gutted out a brutally hard first 100K at Scout Mountain, finishing “dead f**king last” after hours of nausea and near-collapse — but still sprinting the finish.

Even since she was a child, Tara has lived and breathed the mountains and trails. She sees ultramarathons as a way to connect with nature and enjoy the incredibly beautiful places we are all lucky to have relatively quick access to here in the West. She calls the mountains her “sanity tool” and believes that nature is key to better mental health.

Fostering a lifelong love of trail running

I echo Tara’s sentiments. Trail running, including ultramarathons are one of the best ways we can reconnect with nature, maintain peak mental and physical health, and better understand the impact of climate change and why it’s worth combatting. It can also be a great way to foster community and build networks of friends and colleagues.

These are things worth encouraging and fostering.

In this article, we’ll go over key insights from my discussion with Tara that can help anyone who is interested in learning more about the world of ultramarathons and potentially even tackling one. If you’re already an avid runner, this also acts as a good refresher on core concepts to avoid burnout.

When you finish reading, you’ll know how to start training for an ultramarathon, how to stay with it, and how to do it in a way that helps each other, helps ourselves, and respects nature.

What qualifies as an ultramarathon?

You can’t build a real first ultramarathon training plan if you don’t know what counts. An ultramarathon is any race longer than a standard marathon (26.2 miles). Most people start with a 50K trail race (about 31–32 miles). From there, common distances include:

50K (31–32 miles) – the most common “first ultra.”
50 miles – like Tara’s 50 miler at Orcas Island.
100K (62 miles) – like Scout Mountain, which pushed Tara to her limits.
100 miles – classic big ultras like the Bear 100 trail race in Logan Canyon.

What else to know for a training plan

On trails, time is as important as distance. A 50K with 10,000 feet of climbing at altitude (like El Vaquero Loco 50K Wyoming) can take Tara anywhere from 8 to 12 hours, depending on conditions.

Terrain changes everything (rocky vs smooth, steep vs rolling).
Elevation changes your pace and your breathing.
Cutoff times change how aggressive your training must be.

If you’re starting from a solid running base (you can comfortably run 10–13 miles), a realistic beginner ultramarathon training plan is:

50K – 3–6 months of focused trail training.
50 miles – 6–9 months.
100K or 100 miles – 9–18 months, often with several shorter ultras stacked beforehand.

Why run an ultramarathon?

For Tara, ultras are about physical and mental health, and connecting with nature. She candidly says that she does not run for awards, accolades, or sponsorships. In fact, she laughs when talking about rewards, saying “ultrarunning is so funny because you work really hard for some really dumb prizes.”

How ultras change you

You learn to handle chaos. Every race throws surprises: weather, missed crew, nausea, gear issues. Tara plans, but she expects things to go wrong. That mindset keeps her moving when the plan falls apart.
You gain real emotional resilience. At Scout Mountain 100K, she went 10+ miles barely able to eat or drink. She still made the final aid station with only minutes to spare and finished with a sprint.
You get a sustainable stress outlet. Trail time has become her “sanity tool” in a loud, anxiety-inducing world. Instead of doom-scrolling, she hikes or runs with her dogs and comes back calmer.
You reconnect with where you live. Tara knows Cache Valley trails so well that she can see year-to-year changes in water and plants. That awareness makes her keenly aware of the reality of climate change.

What you can expect if you commit

If you stick with trail ultramarathon training, here’s what you’ll actually feel:

More stable mood and less background anxiety.
A stronger, more trusting relationship with your body.
A clearer sense of place and purpose in the world and in yourself.
More empathy for others who are struggling, because you’ve struggled too.

This is what gets Tara and other ultrarunners out onto the trails every day — far more than any prizes, placements, or status.

The components of an ultramarathon

To make ultras less overwhelming, it’s important to break them into parts you can design around.

The moving pieces

Distance and elevation. Example: El Vaquero Loco 50K gains and loses around 10,000 feet at high altitude. That’s critical to know so you can train properly. Otherwise you’ll find yourself gasping for air.
Terrain. Smooth singletrack vs rocky, rooty, or snowy sections. These all inform the shoes you need to wear, the stance you need to take, and the pace you need to keep.
Time of day and darkness. 100-mile races like the Bear 100 almost always involve running through the night. Make sure to prep accordingly.
Aid stations, crews, and pacers. At long races, you may have access to crew vehicles, food drops, and pacers. Building a community of people you trust and can lean on is critical.
Rules and cutoffs. You must reach each aid station before a certain time or you’re out. This is important for calculating the pace you need to be going and identifying pacers to help you out.

How Tara builds her races

Tara admittedly says that her approach to training is probably something most professional trainers would look down on. She doesn’t focus on splits or other KPIs. Nor does she follow a training plan. Instead, she simply gets out on the trails, progressively increases her load, and pays very close attention to her body. She has found this to work exceptionally well for her. Plus, it keeps her grounded in why she runs — which improves motivation and reduces burnout.

Here is how she stacks races over the course of the running season to ensure she can hit the ultramarathons later in the season:

She uses Cache Valley’s local El Oso Loco trail race series (8–10 mile midweek races) as early-season trail practice.
She stacks races — 50K, then 50 miler, then 100 miler — as part of a natural ultramarathon training “plan” that keeps her active without overwhelming her.
She plans crew and pacers when races allow them, leveraging them at aid stations in races like the Bear 100 trail race in Logan Canyon.

What this means for your first race

So how can you better prepare for an ultramarathon?

Look at elevation gain, not just miles.
Choose a distance you can respect but not fear (usually a 50K).
Confirm cutoff times and plan your training to hit those, not some random pace chart.
If they’re allowed, decide who you want on your crew early so that you can work on timing, location, pacing, and other logistics.

This gives you a flexible framework so that you can approach any race of any size, no matter where you’re starting from.

How to run an ultramarathon

So how do you actually run an ultramarathon? Tara runs ultras with one big principle: time on feet over rigid metrics. She tracks how long she’s out and how her body feels over all else. Pace and other stats are secondary or not a focus.

Key principles for race day

Start slower than you think you should. You should feel almost bored at mile five.
Fuel early and often. Take in small, frequent calories before you’re hungry.
Problem-solve, don’t panic. When something goes wrong (it will), adjust: layer up, slow down, change shoes, reset.
Use aid stations as mental checkpoints, not finish lines. Eat, drink, fix issues, then leave. Don’t linger too long.
Lean on your support ecosystem. Let crews and pacers think about logistics when your brain is mush.

What this looks like in practice

For your first ultramarathon:

Enter the race planning to negative split your effort, not your pace.
Treat every climb as a chance to hike with purpose and reset your breathing.
Give your future self gifts: dry socks, a favorite snack, a note from a friend at mile 25.
Accept that there will be a low point. Plan what you’ll say to yourself when it hits.

You don’t need to run perfectly — no one actually can. You need to stay out there, keep moving forward, and listen to your body above all else.

Training (and resting) for an ultramarathon

When people search “ultramarathon training plan for beginners,” they often get rigid spreadsheets. Tara does the opposite — and still performs at a high level. She’s proof that intuitive training vs strict training plans can work.

How Tara trains intuitively

She focuses on weekly volume and time on feet, not exact paces.
She builds her season around races that get longer over time (50K → 50 miler → 100 miler).
She doesn’t obsess over splits; she wants to enjoy the mountains, not just the numbers.
She adjusts sessions when her body throws up red flags, rather than following any sort of plan.

Sample time-based training block (12–16 weeks to a 50K)

Think of this as a first ultramarathon training plan blueprint you can tweak.

Weeks 1–4 – Base trail time

3 days running (30–60 minutes each, mostly easy)
1 longer trail day (90 minutes, mostly hiking if needed)
1–2 days optional cross-training (bike, strength, yoga)

Weeks 5–10 – Progressive long runs

2–3 weekday runs (45–75 minutes)
1 long run building from 2 to 4.5 hours
Every 3–4 weeks, cut volume by ~30% for a recovery week

Weeks 11–14 – Peak and taper

One peak long run of 4.5–5 hours, preferably on similar terrain
Maintain 2–3 shorter runs
Taper the final 2 weeks (reduce time by 30–50%, keep intensity low)

Rest days and “active rest”

Tara doesn’t follow a strict rest schedule. She listens to her body and the demands of her life. When she was managing an adductor injury, she switched from running to hiking with her dogs. Ultimately her approach was to go the same trail distance, but with much lower impact — which, of course, meant every session got longer.

For you, “rest” can mean:

A full day off when you’re worn down.
An easy walk or hike instead of a run.
Yoga, mobility work, or a short strength session.

The goal is to stay in motion without grinding yourself into dust.

Staying motivated during training

Motivation is one of the biggest problems people name when thinking of fitness, exercise, or any sort of long-term goal.

Tara solved this by designing external accountability into her life, as well as leveraging personal values:

She adopted high-energy dogs who demand daily movement and trail time.
She races local series like El Oso Loco, which create weekly touchpoints with a trail community.
She treats time in the mountains as a mental health appointment and chance to connect with nature, not a chore.

Simple motivation tools you can steal

Use dogs or friends as movement alarms. If you don’t have a dog, schedule “trail dates” with friends or a local running group.
Add tune-up races. Shorter races during your build keep things fun, give you feedback, and feel like accomplishments in their own right.
Anchor your why in growth, not status. Remember you’re out there to enjoy the beautiful world we live in, not impress strangers on Strava.

When training feels like a grind, return to this question: How will today’s run help me grow and reconnect with nature?

Managing anxiety, stress, and burnout

You’re not alone if you feel terrified before a race. Tara herself mentions she can experience a lot of anxiety in the days leading up to a big ultra. And she’s been doing this for years!

How Tara manages ultramarathon anxiety

She accepts that pre-race nerves are normal.
She prepares everything she can control: gear, crew logistics, arrival times.
She reminds herself she’s done the work and can’t control every surprise.
She uses meditation and quiet moments (when she remembers)

Burnout and identity

Burnout hits hardest when running becomes your whole identity. Tara’s had seasons where she chased performance so hard that the fun disappeared. When that happened, she stepped back and asked: Why did I start? The answer was always the same: she loves being in the mountains.

Practical playbook for stress and burnout

If you dread every run for two weeks straight, cut your volume in half.
Replace one run per week with a “no watch” hike or jog.
Let yourself DNS (did not start) a race if you’re deeply exhausted or injured — like Tara did with the White Pine 50 when her adductor pain wouldn’t fade.
Remember: you’re doing this for yourself, not to prove your worth.

Above all, stay objective about what running is and what it does for you. Do not wrap up your whole identity into any one thing. Maintain a balanced approach to everything in life.

Injury prevention and managing injuries

Injury prevention is a top concern for any kind of physical activity — and there is nothing more demanding on the body than an ultramarathon. That means the potential for injury and damage is even greater.

Tara’s main rule: when your body says no, believe it.

How she prevents and manages injuries

She listens for early warning signs — like an aching adductor after El Vaquero.
She adjusts weekly miles or times instead of forcing a “perfect” plan.
She’s willing to skip races, even big, expensive ones, when something feels off.
She switches to low-impact movement, like hiking, to stay active while healing.

Your injury prevention checklist

Build up time on feet slowly.
Vary terrain to reduce repetitive stress.
Strength train 1–2 times per week (glutes, hips, core, calves).
Sleep as if it’s part of training. It’s critical to keeping gains.
If pain changes your gait, stop, rest, and reassess.

Remember: missing one race is better than losing a full season.

The differences between men and women in ultramarathon racing

Tara brought up something many people outside of ultramarathon runners may not know: women often excel at ultra distances, especially as races get longer (200+ miles).

How women’s ultramarathon training differs

The performance gap shrinks or even flips at very long distances. Women sometimes win races outright by hours.
Women often manage fat reserves and pacing differently, which may help in long, slow efforts.
Hormonal cycles add real, messy logistics — especially when you’re in the mountains for 24+ hours without much privacy.

Tara’s view is blunt: women “just deal with it.” They adapt to whatever their body is doing that month and go run anyway.

Gear and design: ultrarunning packs for women

When Tara started, packs and vests were basically “one size fits all,” which meant “designed for men.” Luckily, gear has improved since then. Now there are more ultrarunning packs for women with shorter torsos, narrower shoulders, and better chest strap systems.

Still, this is far from perfect. There’s huge room for growth in:

Packs that fit smaller frames and larger chests without chafing.
Shoes shaped around women’s feet, not just scaled-down men’s lasts.
Women’s ultramarathon training resources that address cycles, menopause, and safety.

Outcomes you can design for

If you’re a woman planning your first ultra:

Choose gear that fits your actual body, not a “unisex” template.
Plan race logistics with your cycle in mind when possible, but don’t let it be a deal breaker.
Look for races with a strong track record of supportive, inclusive culture.

And if you’re not a woman, part of helping build a better world is simple: listen, believe, and support the women you train and race with.

The environmental impact of ultramarathons

Trail races often send large groups of people through fragile ecosystems. So the question of how ultrarunners impact the environment is a fair one. Tara answers this by noting that trail runners, in general, love the places they run. And that love shows up in race rules and running culture.

How races reduce harm (and why it works)

Strict leave-no-trace rules. No littering, no cutting switchbacks, no damaging vegetation. Many races ban runners who break these rules.
Course design and weather policies. Directors reroute or cancel when conditions would cause long-term damage (like super-muddy trails).
Education and culture. Runners call each other in and help newbies understand trail work requirements for ultramarathons and “leave no trace” trail running norms.

A well-run trail ultra treats runners as the stewards of the earth that we all are — and should strive to fulfill more.

How ultramarathon organizations give back to nature

Some races go beyond “do no harm” and actually improve their local trails. At the Bear 100, your entry fee comes with a condition: you must complete eight hours of trail work before race day. If you don’t, you don’t run. Period.

The local Logan Trail Alliance and the El Oso Loco race series also reinvest race income into:

Building and maintaining bridges.
Installing bells at trailheads to help alert wildlife and other users.
Ongoing repairs after storms or heavy use.

How you can race responsibly

As an ultramarathon racer or trail runner:

Pack out more trash than you packed in.
Choose events that require trail work or donate to local trail groups.
Log your own volunteer hours, even if the race doesn’t demand it.
Talk with friends about trail running, climate change, and where these intersect.

When more people understand the stakes, they are motivated to respect nature in daily life too.

The impact of climate change on trail running

Tara has been running in Cache Valley since childhood. She’s seen the trails change. Streams she used to count on in spring and early summer now dry up earlier. High-elevation water sources shrink. She has to carry more water for herself and her dogs than she did a decade ago.

How climate change shows up on the trail

Shorter snow seasons and longer dry spells.
Increasing fire risk and smoke days.
Vanishing seasonal streams and seeps.
Hotter, more exposed sections where shade used to feel enough.

Climate change is happening. Trail runners are often the first to notice because they see the same spots, year after year, at eye level.

Adapting your planning

When you’re mapping out trail ultramarathon training or race calendars:

Assume less reliable water on course unless you’ve verified recent conditions.
Carry extra capacity for long or remote stretches.
Avoid creating sparks or heat sources in high-risk areas.
Advocate for trail and climate policy where you live.

If we want a habitable planet — and a future for trail running — we need more people who know their local soil and streams by heart. Ultras are one way to build that kind of caring.

Great races and places to run in the Intermountain West

The Intermountain West trail running scene is vast, rugged, and still less crowded than many coastal hotspots. Tara’s life as a runner is centered on trail running in Logan, Utah, and the surrounding mountains. She loves how you can still go out and “not run into another person,” yet be only minutes from town.

*A look at Logan, Utah, in Cache Valley, from the Wedge Neighborhood.*

Iconic races

If you’re looking for Utah ultramarathon races and Wyoming ultramarathon races, start here:

El Vaquero Loco 50K (Wyoming)
- High-alpine, steep, and stunning.
Bear 100 (Logan, Utah to Idaho)
- A classic 100-mile mountain race with big climbs and mandatory trail work.
Local El Oso Loco race series (Cache Valley)
- Weekly 8–10 mile trail races that make Cache Valley trail running more accessible.
Orcas Island 50 Miler (Washington)
- 50-mile trail ultra with steep, technical, high-elevation terrain.
Scout Mountain 100K (near Pocatello, ID)
- Mountainous 100K with high altitude, variable weather, heavy climbing.

Everyday trails near Logan, Utah

For some of the best trails here in Logan, Utah, try out:

Right Hand Fork
Jardine Juniper
Logan River Trail
Bonneville Shoreline Trail
Urban trails (like the Canyon Road Trail) that connect to Logan Canyon

You can literally leave your house in Logan, run 15–20 minutes east, and be on a trail in Logan Canyon. Or, from the same starting point, taking a short walk west, you’ll find yourself downtown. It’s important to realize how rare that is and how lucky we are to have that as residents of Logan, Utah.

Build your first ultra around growth, nature, and care

If you remember one thing from Tara’s story, let it be this: Trail running and ultramarathons are best approached from a place of curiosity and desire for connection. Whether that is connecting with yourself, your body, your community, or your environment.

Ultras aren’t just about distance. They’re about growth. They’re about learning to listen to your body as well as the environment. They’re about choosing to holistically incorporate more nature into our lives.

One simple action you can take today

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Frequently asked questions (FAQ) on ultramarathon running

Q: How do I train for your first ultramarathon?

A: Start with 3–6 months of time-based, trail-focused training. Build one long run per week, add some shorter weekday runs, and cut volume every few weeks for recovery. Use races like local 10–15 milers as tune-ups, and design your plan around terrain and elevation, not just miles.

Q: How long should I train for a 50K trail race?

A: Most people need 3–6 months if they already have a 10–13 mile base. Newer runners may want closer to 6–9 months to build up safely.

Q: Is there a beginner ultramarathon training plan free online?

A: Yes (see main training section), but treat every plan as a template, not a contract. Use time-based blocks like the sample above, and adjust for your own life, terrain, and energy.

Q: How many miles per week for a first 100 miler?

A: There is no magic number. Many successful first-time 100-mile runners average 40–70 miles per week, but what matters more is consistent time on feet, back-to-back long days, and terrain that matches your race.

Q: How do I stay motivated training for an ultramarathon?

A: Build in external motivation: dogs, running buddies, local race series, or a club. Tie each run to your deeper why — mental health, connection with nature, or community — not just pace, status, or body image.

Q: How do I deal with pre-race anxiety for an ultramarathon?

A: Prepare logistics early, pack your gear the day before, and accept that sleep may be messy. Remind yourself of the work you’ve already done and treat race day as another day grateful to be out in nature.

Q: How can I prevent injury during ultramarathon training?

A: Progress slowly, vary terrain, strength train, and back off when pain changes your form. Be willing to skip or downgrade races, like Tara did, when something feels wrong.

Q: What gear do you need for a trail ultramarathon?

A: Start with trail shoes, a running vest (ideally one that fits your body, including women-specific packs if needed), soft flasks or a bladder, a headlamp for long races, simple layers, and reliable nutrition.

Q: Are there different needs for women’s ultramarathon training?

A: Yes. Women may benefit from women-specific packs and shoes, more explicit planning around cycles and hormones, and communities that understand these realities rather than ignoring them.

Q: What is the environmental impact of trail running races?

A: Poorly run races can damage trails, especially when muddy or overused. Good races reduce impact with strict rules, course design, and mandatory trail work, turning runners into long-term stewards.