You should also be able to do a regular marathon in 4 hours and 30 minutes or less, before trying to do an ultra. Most ultramarathon events of a fixed distance have time cutoffs, and you'll need to have some speed to make the time. That's not to say that ultramarathons are speed events, they are much more focused on stamina and endurance, however, an ability to maintain an adequate pace is essential.

Once you've done at least one regular marathon at 4:30 or better, and enjoyed the experience, you're ready to start training for an ultra.

For your first ultramarathon, you should choose one that is similar to the conditions you'll be training in. For example, if you live and train at sea level, you probably don't want to run the Leadville Trail 100, in the Colorado Rockies, that starts at a 10,200 foot elevation. You'll also want to try an match the heat and humidity conditions that you're training in. If you live in New York, you probably don't want to run your first ultra in the heat and humidity of Florida.

The distance you'll be ready to compete at depends on your base prior to beginning your training schedule, and the amount of time you have to train for the ultra. If you have 6 months and are currently running 20-30 miles a week, a 50 miler or 100K is a good distance to try for. It's not out the question to try a 100 mile race, but you'd better be prepared to do a 40-50 mile training run, and have a week of at least 80 miles.

Weekly Total Miles: 40 Long run: 20 miles 2 medium-fast runs: 5 miles each 1 hill run: 7 miles 1 speed workout: 3 miles

Your total miles should not increase more than 10% of your previous week. Taking the example above, with a 40 mile week, the following week should not be more than 44 miles. The 10% increase per week is tough for some runners, and 5% is often a better progression for those concerned with injury.

Some runners employ a weight training program to go along with their running workouts. Weight training is a quick way to build muscle, but it must be done correctly. It is easy to weight train improperly, as the muscles need to be built in the similar proportions that running will do. Improper weight training will create muscle imbalances, which will often put stresses on the weaker muscle groups. If you're doing a weight training program for the first time, you'll want to focus on high repetitions with less weight.

Another method for building leg muscle is to do hill running. This will be particularly important if your ultramarathon has a lot of elevation changes. Many of the extreme ultras involve running up and down mountains! If you live in a flat area without hills, your only option is to do hill workouts on a treadmill. Most treadmills don't have a negative incline, and you'll need to physically raise the back of the treadmill (with a block of wood or similar material) to simulate downhill running.

1. Race: 50K - Long run of 20-25 miles
2. Race: 50 miles or 100K - Long run of 30-35 miles
3. Race: 150K or 100 miles - Long run of 40-50 miles

Many of the longer ultramarathons are completed in a run/walk fashion. This is an excellent method to approach for your first ultra. Run/walk involves running for a certain time or distance, followed by walking. For example, the 8/2 run/walk method involves 8 minutes of running, followed by 2 minutes of walking. Run/walk gives your body a chance to rest and recover during walk cycles, and automatically makes it easier to go the distance. You'll want to employ the run/walk method during your long runs, if you plan to use it in the actual race.

Do only one long run per week, followed by a day of rest or easy running. Fit 3-4 additional runs into your training schedule per week, trying to do about 50% of your miles in these runs. That means if you're doing a 30 mile long run, you should be doing about 30 miles cumulative in your other training runs.

You'll need to experiment with eating while training. You'll need to find foods that taste good, don't make you feel full or bloated, and provide the energy you need to keep you going. Carbs are king during a marathon. You'll also need to make sure to replace lost sodium and potassium, which you can do with food or salt tablets. Some popular foods include: trail mix, nuts, fig newtons, potatoes and potato chips, fruit, and candy.

Various gels are a quick way to get calories, provided that you enjoy (or can at least tolerate) their thick consistency. Many runners take gels with a swig of water or sport drink to get them down. Gels with caffeine in them can help give a boost. Some examples of gels include Gu Gel, Clif Shot, Hammer Gel, Energy Gel, Power Gel, and Carb Boom.

Calories can be consumed with drink too. A sports drink is a good base drink; dilute it with water if you need to. Ensure and Pedialyte are also popular with ultrarunners as they provide a quick calorie boost and electrolyte replacement. Many ultrarunners also enjoy sugary soda as a fast source of easily digestable carbs.

You are tougher and stronger than you think you are. Remember that, and you're soon to be an ultramarathoner!