Ultra obstacle race training plan

Ultra obstacle race distances start at marathon length and range up to 60 km, or timed formats over 12 or 24 hours. This 20-week plan builds you towards these distances through growing long runs, back-to-back weekends and deliberate practice for cold and wet conditions. It assumes an existing endurance base and does not replace foundational training.

Who this plan is for

This plan suits runners who have already finished a distance at Beast or half-marathon level and have trained regularly for at least around a year. The jump in race duration and volume compared with shorter distances is substantial, and without that background the risk of overuse injury rises sharply.

If you are not there yet, the Spartan Beast training plan is the more sensible next step. It builds the endurance and obstacle-specific strength you need before moving into ultra preparation.

Ultra formats at a glance

Ultra obstacle racing covers several distinct formats that differ in distance, duration and structure. The table below shows examples from our event calendar, as stated by organisers. Always check the exact distance, course profile and entry requirements in the official race guide before signing up.

Format	Type	Example locations
Spartan Ultra	around 50 km	Encamp in Andorra, Morzine in France
Spartan Hurricane Heat HH12HR	team endurance format, 12 hours	rotating venues, see Spartan series
Spartan Hurricane Heat HH24HR	team endurance format, 24 hours	rotating venues, see Spartan series
Strong Viking 42 km	marathon distance	Wijchen, Hofstade, Wächtersbach near Frankfurt
Strong Viking Ultra 60 km	60 km	Amsterdam
Mud Masters 42 km	marathon distance	Weeze, Biddinghuizen, Vijfhuizen
World’s Toughest Mudder	24 hours, laps of around 5 miles	rotating venues, see Tough Mudder series

Further dates and details for each series are on Spartan, Strong Viking, Mud Masters and Tough Mudder. For an overview of all ultra dates, see the race map.

The 20-week plan

The plan runs across four phases: base (weeks 1 to 6), build (weeks 7 to 12), specific (weeks 13 to 17) and taper (weeks 18 to 20). Every three to four weeks includes a recovery week with reduced volume so that legs and tendons can adapt. Expect four to five sessions a week, with the long run measured by time rather than distance.

Week	Phase	Sessions	Long run / time
1	Base	4	1:30 hrs, easy
2	Base	4	1:45 hrs
3	Base	5	2:00 hrs, first grip work
4	Base, recovery	4	1:15 hrs, easy
5	Base	5	2:15 hrs, add sandbag carries
6	Base	5	2:30 hrs, hilly terrain
7	Build	5	2:45 hrs, first fuelling test
8	Build, recovery	4	1:30 hrs
9	Build	5	3:00 hrs, add obstacle course
10	Build	5	3:15 hrs, bucket carry, wet shoes
11	Build	5	3:30 hrs
12	Build, recovery	4	1:45 hrs
13	Specific	5	Back-to-back weekend: Sat 3:00 hrs / Sun 2:00 hrs
14	Specific	5	Night run 2:00 hrs, wet clothing
15	Specific	5	Back-to-back weekend: Sat 3:30 hrs / Sun 2:30 hrs
16	Specific, recovery	4	1:30 hrs
17	Specific	5	Longest back-to-back weekend: Sat 4:00 hrs / Sun 2:30 hrs with a night section
18	Taper	4	2:00 hrs
19	Taper	4	1:15 hrs
20	Taper, race	3	45 minutes easy, then race day

The back-to-back weekends in the specific phase train the cumulative fatigue that long races bring: the second long run on the following day is meant to feel hard. Night runs prepare you for sections in darkness, which are part of timed and ultra formats. Regularly build in obstacle and grip work, plus carries with a sandbag or bucket, and run deliberately in wet shoes and clothing so your body already knows these conditions from training.

Fuelling on the move

Over several hours, regular eating and drinking often matters more to your result than pure race pace. Rather than large amounts at once, a fixed rhythm of small portions at short intervals tends to work better. Test this rhythm consistently during the long runs of the build and specific phases, so you know exactly what your body tolerates on the move by race day. Never try anything new on race day itself: every product should have been tested at least once in training first. More on eating around long sessions is on Nutrition.

Cold and wet conditions in long races

In races lasting several hours or through the night, the body cools quickly during wet sections and while resting at the pit. Dry spare clothing, left ready at your fuelling or pit spot, often makes the real difference. Watch yourself and fellow runners for signs of hypothermia such as heavy shivering, confusion or unusual exhaustion, and report to medical staff on site immediately if these appear. Suitable kit for cold and wet conditions is covered on Winter gear.

Mandatory kit and equipment

Many ultra and timed races require mandatory kit that varies by organiser and race and can change from season to season. This typically includes items such as a head torch for night sections, your own hydration system or a survival blanket. Do not assume any specific item is mandatory for every race: always check the exact list in the organiser’s official rulebook well ahead of race day. For guidance on footwear for long, changing terrain, see Shoes.

Feet and blisters

Feet take a heavy toll over many hours on wet and varying terrain. Change socks partway through longer races where possible, and train in the exact shoe and sock combination you plan to race in during your long runs, so you spot pressure points early. Treat small blisters promptly before they grow, so they do not come to dominate the rest of the race.

Pacing

At ultra distance, it pays to start noticeably slower than the opening kilometres feel like they need. Too fast a start only shows its cost several hours later, once reserves are missing for the closing sections. Walking on steep climbs is standard tactics at this distance rather than a sign of weakness. Practise this deliberately during the long runs of the specific phase by switching to walking on comparable climbs.

24-hour races: pit strategy, sleep and crew

In timed races over 12 or 24 hours, organisation at the pit matters alongside fitness. Plan short, fixed pit stops for fuelling, dry kit and equipment checks rather than lingering there unnecessarily. In 24-hour formats, a short, planned sleep break helps many runners more than pushing through without one, provided there is a firm alarm and an alert crew member watching over it. An organised crew keeping fuel, dry kit and encouragement ready at the pit is often just as decisive at these formats as the training itself.

Medical check and warning signs

Before your first ultra distance, a check-up with a doctor or sports physician is worthwhile, particularly with any pre-existing conditions or after time away from this volume of training. During training and racing: chest pain, dizziness or confusion are clear warning signs, and you should stop immediately and seek medical staff if needed.

Plan for printing

This weekly table can be saved as a PDF directly using the button at the top of the page and printed out, so you have it to hand without a screen, whether at a training camp or at the pit.

Your next step

Pick your target ultra race and mark the 20 weeks backwards from that date in your calendar. For grip strength, heavily tested on long obstacle courses, see Grip strength, and for recovery between long sessions, see Recovery. The race map shows ultra dates near you.