1. Train smarter.
Structured training leads to better results than simply running more. There's generally too much focus on volume in ultrarunning. Superlong runs are very hard on the body and take a lot of time to recover from. Still, developing your cardiovascular engine is important. The workouts necessary for best cardio fitness may seem quite simple and boring, but these methods will make you confident and prepared for success. Extreme gimmicks may seem to work for a while before fading out.
2. Train with focused specificity.
The limiting factor isn't your physical capacity to run fast. Most races have generous cutoffs. You can develop specific parts of your physiology through increasingly focused specificity and intensity during different parts of the year. Start with the broadest aspects of training like aerobic endurance. Do the most event-specific things last. Each race has its unique nuances and preparing for them is important.
3. Train your mind.
Ultrarunning is a thinking sport. Your mind is your greatest weapon. Use it skilfully and wisely. The circumstances may seem to conspire against you. You have to think your way through the challenges. You must get over the obstacles while feeling miserable. In ultrarunning there's a lot of time for plans to go awry, but also a lot of time to right the ship. You need to train your brain as much as your body. Everyone faces tough moments in ultramarathons. It's guaranteed that you'll have to dig in deep.
4. Train with a purpose.
You need a deeply personal reason that drives you forward. It doesn't have to be world-changing. You simply need to know why you are doing all this when the going gets tough. Or who knows, you might even have fun occasionally. Just have a purpose to keep you going.
5. Train for balance.
As you get fitter, a bigger and more concentrated training stimulus is required. But you also need to rest. Running yourself into the ground won't improve your race time. Recovery is an important part of training. Find the right balance between work and rest.
6. Train climbing.
You are likely to spend much more time going uphill than downhill, so you can most dramatically improve your race during the ascents. Lactate threshold work yields the greatest improvements for the amount of effort you put toward it in training. Preparing for the climbing (and also descending) in your event is a high priority throughout your training. Climbing becomes even more important as your race draws near. Train on the actual race course or find a local trail that best mimics it.
7. Train with emotional engagement.
A large part of success is your emotional engagement with the particular event you choose. Always begin with finding the events you genuinely care most and then build your physical tools around that event - not the other way around. You should be interested in the community and other aspects surrounding the event, not solely your own performance on race day. Pick the races you are passionate about.
8. Train run-specific.
Your ultrarunning training needs to be specific to the demands of the event you are training for. Cross training can improve the quality of your life, but won't directly improve your ultrarunning. Hiking can be beneficial if your race strategy requires it. Other non-running activities may make you a better overall athlete, but you should not do them at the expense of your running.
9. Train by perceived exertion.
For various reasons heart rate is not a good training tool for ultrarunning. Your brain is the only training tool yet that can determine the correct interval and racing intensities for an ultrarunner. You can gauge intensity and workload by perceived exertion. It's the only accurate information you have available. It also happens to be the only information you need. And it's the ultimate in simplicity.
10. Train with a high-carbohydrate diet.
Forget fat adaptation. Although you can become more fat-adapted and burn more fat, you will arrive at the race with less fitness due to reduced training workload. It's better to eat a high-carbohydrate diet, burn less fat, complete higher workloads in training, and arrive at the race with greater fitness. High-carb diet will deliver energy quicker to working muscles, make you run faster, and help you go farther. The choice is easy.
I fully agree with Dean 'Ultramarathon Man' Karnazes, who writes in Foreword: "Training Essentials for Ultrarunning is a breakthrough work that brings together sound scientific principles and years of coaching experience to create the definitive training manual of our time."
I believe this book will help you achieve your goal, whether it's simply winning or just finishing with a smile. I surely finished this winner book with a smile, as I'll be now able to use all this information to better prepare for my future races. Highly recommended.