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Running Your First Ultra: Customizable Training Plans for Your First 50K to 100-mile Race
Take Your Training to New Heights with This One-Stop Manual on Ultras
With fifteen years running and competing around the world under her belt, Krissy Moehl is a top female ultramarathon runner, respected by her peers and an inspiration to runners everywhere. Between Moehl's positive and encouraging attitude and her deep knowledge and enthusiasm for the sport, there's no one better to prepare and train you for your first ultra and beyond!
Moehl will become your guide to completing a 50K, 50-mile or 100-mile race. Her experience translates into the most effective and easy-to-follow training method, broken down into phases to help all runners take it to the next level and accomplish their goals. She shares her love of the sport by providing helpful tips, bonus content and personal stories. Her commitment to growing the sport and passion for coaching others running their first is evident in the care she's taken to create detailed plans and lifestyle adjustments. With Moehl, you will find all the resources and encouragement you need to succeed in challenging your mind and body with an ultramarathon!
With fifteen years running and competing around the world under her belt, Krissy Moehl is a top female ultramarathon runner, respected by her peers and an inspiration to runners everywhere. Between Moehl's positive and encouraging attitude and her deep knowledge and enthusiasm for the sport, there's no one better to prepare and train you for your first ultra and beyond!
Moehl will become your guide to completing a 50K, 50-mile or 100-mile race. Her experience translates into the most effective and easy-to-follow training method, broken down into phases to help all runners take it to the next level and accomplish their goals. She shares her love of the sport by providing helpful tips, bonus content and personal stories. Her commitment to growing the sport and passion for coaching others running their first is evident in the care she's taken to create detailed plans and lifestyle adjustments. With Moehl, you will find all the resources and encouragement you need to succeed in challenging your mind and body with an ultramarathon!
- GenresNonfictionSportsFitness
243 pages, Kindle Edition
First published November 17, 2015
125 people are currently reading
470 people want to read
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Displaying 1 - 30 of 54 reviews
February 6, 2017
I feel like I should hold off on a rating until I finish the 50k, but first impressions after reading the book and starting training: The book is a pretty good overview for new, soon-to-be ultrarunners. The training plan seems to make sense, builds conservatively and incorporates strength and XT. I really appreciate the simple, non-overwhelming core/strength that's included. If it's in the plan, I'm more likely to do it.
Also, I'm not totally distracted by errors in the book (noticed a couple of small things, but I've seen books -- especially running ones -- with WAY more errors). As I go through the plan, I'm sure I will encounter some issues, most likely with the workout descriptions, but if you're doing a 50k, you should be able to figure out the intention even if there's a typo or missing info.
My gut says this book is better for your first 50k or *maybe* 50-miler. For the longer ones, the book is likely too basic, although the training plans themselves may be solid.
ETA: This book got me through my first 50k pretty successfully. I finished in 7:07 and seventh woman (SMALL field) without any injuries, overtraining or hatred of running. If you have a good idea of your paces and are looking to run your first ultra and need a plan, I highly recommend this book.
Also, I'm not totally distracted by errors in the book (noticed a couple of small things, but I've seen books -- especially running ones -- with WAY more errors). As I go through the plan, I'm sure I will encounter some issues, most likely with the workout descriptions, but if you're doing a 50k, you should be able to figure out the intention even if there's a typo or missing info.
My gut says this book is better for your first 50k or *maybe* 50-miler. For the longer ones, the book is likely too basic, although the training plans themselves may be solid.
ETA: This book got me through my first 50k pretty successfully. I finished in 7:07 and seventh woman (SMALL field) without any injuries, overtraining or hatred of running. If you have a good idea of your paces and are looking to run your first ultra and need a plan, I highly recommend this book.
June 21, 2021
Wonderful book about running ultramarathons. I have read a lot of books about running, so it's hard to find something new or tips I haven't heard before. This book had some great tips that will help me on my first 50k. There are training plans for 50k distances up to 100 miles. My first ultra marathon is planned in two months so I have no time to test out one of the plans for now but I will try one next time and I'll update here on how it went. Beautiful photography too!
2021 reread: still love this book. Tackling my first 100k with help of this book!
2021 reread: still love this book. Tackling my first 100k with help of this book!
January 30, 2019
This is the second ultramarathon guide I have read and I must say that I enjoyed this one a lot more than the previous one I read.
Krissy Moehl gives some solid and important advice in regards to tackling your first ultramarathon. Yes, if you are an experienced marathoner some of the topics she tackles will be things you already know. However, there are some really, really good ultramarathon specific passages that I thought were helpful (Example - the chapter on visualization. That is an area I have struggled with during marathons and found Moehl's advice super helpful!)
Also, I specifically picked up this book because it was written by a woman. My hope was that she would discuss women-specific topics that relate to ultrarunning. And she does! Again, the chapter that discusses these topics was very informative and helpful.
I would highly recommend this book if you are interested in tackling your first ultramarathon, especially if you are a woman.
Krissy Moehl gives some solid and important advice in regards to tackling your first ultramarathon. Yes, if you are an experienced marathoner some of the topics she tackles will be things you already know. However, there are some really, really good ultramarathon specific passages that I thought were helpful (Example - the chapter on visualization. That is an area I have struggled with during marathons and found Moehl's advice super helpful!)
Also, I specifically picked up this book because it was written by a woman. My hope was that she would discuss women-specific topics that relate to ultrarunning. And she does! Again, the chapter that discusses these topics was very informative and helpful.
I would highly recommend this book if you are interested in tackling your first ultramarathon, especially if you are a woman.
Read
February 21, 2022This was a good, simple read. I really liked the personal stories from Kristen Moehl, and the depth that she went into things, particularly crewing. This was less science focused than some of the other ultra running books i’ve been reading, but I think the stories have so much information.
March 21, 2023
5 stars
Very helpful in preparation for an ultra. Even comes with a training plan. I found it to be very useful and will reference it several times while preparing for the next ultra race.
Very helpful in preparation for an ultra. Even comes with a training plan. I found it to be very useful and will reference it several times while preparing for the next ultra race.
February 21, 2019
Second read through- offers good advice, but the training plans are very aggressive. I’m nowhere near elite status, but was able to make some use of the advice here.
July 17, 2022
and so it begins�
September 5, 2023
Skimmed though as am not the target audience (ie novice ultra runner) but it was a fun read.
February 20, 2021
This book is an extremely practical guide that explains how you go from “now� � whatever now is and then get you to an ultrarunner distance. I haven’t yet followed the plan, but I am already really pleased with the basic recommendations and tips on training. In particular, I enjoyed the section about specific recommendations targeted for women. This is the book that has been recommended to me several time by people who have successfully followed the training plans so I’m feeling fairly comfortable with the prospects.
One note - I read this book on a kindle and I’d recommend going forward with the paper version instead. The training plans are really hard to read with the formatting, but would be a good reference on the go if you couldn’t carry the physical version. This book isn’t a compelling read, but an extremely practical one.
Who should read it? Anyone interested in training for a big adventure.
See all my reviews and more at or @Read2Distract
One note - I read this book on a kindle and I’d recommend going forward with the paper version instead. The training plans are really hard to read with the formatting, but would be a good reference on the go if you couldn’t carry the physical version. This book isn’t a compelling read, but an extremely practical one.
Who should read it? Anyone interested in training for a big adventure.
See all my reviews and more at or @Read2Distract
June 13, 2019
Great book on ultrarunning. Lots of great detail. Sections on gear and your support crew. 240 pages of which 140 are detailed week by week plans for running races from 50 K to 100 miles. Slightly smaller font allows for more info to be included in the book. Some great pictures of ultra trail running too!
October 22, 2020
This was a decent overview of all areas of ultra running, but most sections were incredibly brief; it left me wanting both more information and more references for the "everyone knows" kind of statements about different areas of training. I've read Internet articles that were more in-depth, and I thought, given the price of this book, this book would provide at least that level of depth.
October 7, 2023
This is book is an ideal guide for a hobby or seasoned runner looking to take it to the next level. It gives the reader an extensive breakdown of what is required in order to embark on your first ultramarathon and what it takes.
Chapters entail clever tips about what to expect, notes on preparation, food recipes, recovery, questions for the reader about past experience, choosing the right gear, race day preparation, goal setting, training plans, possible common injuries, segments on different workouts (yoga, stretching, body conditioning, strength training and of course, running).
Running an ultra is not for the fainthearted. It requires months of planning and training with serious commitment and dedication. The author states that finishing an ultra is (arguably) 100 percent mental, however without the right conditioning you're likely to get injured and do more harm than good. She talks about race mentality, visualisation and injury prevention along with extensive weekly training programs that will keep you motivated and moving closer towards your goals.
"These tips will help you train your brain by raising awareness to potential upcoming challenges. I am to trigger your internal drive, to keep you going when times are rough and to give you a glimmer of what is necessary, before you toe the start line."
"Stay humble. Respect the distance. Learn confidence. Believe in your training."
"We learn the most about ourselves when we test our limits"
As I am a new runner with no comparable experience to anything like running an ultramarathon this book has given me a realistic expectation of how to go about striving to compete in my first race. Moehl states that you're best to focus on finishing your first ultra race rather than worrying about time and personal gratification with competitive finish times, etc. She states that you can learn a lot about yourself through these experiences and that challenging your mind, body and spirit is part of the goal. "You paid for this. Smile, this is fun!"
"There will be moments when you think forward progress is impossible. You will have to dig deep and tune in to know when to push and when to pass. Only you can go through the challenge to come out the other side. And it is only when you are on the other side that you gain even more insight to who you are and the perspective of what you are no capable. What was once viewed impossible becomes possible"
"Listening to your body and not your desire is the key to knowing when to run and when to rest"
Below are the notes I've taken from the training plans listed in the book.
FIRST 50K TRAINING PLAN
Description - Recreational to consistent runner
Mileage - Average 20-30 miles per week (32k - 48k)
Race history - Occasional 5k or 10k, maybe 1 half marathon
Previous longest training run - 10-13 miles (16k - 21k)
Training time per week - 6 hours/week
Training period - 6 months
Month 1 Total 79-92 miles
Week 1 - 16-19 miles
Week 2 - 21-25
Week 3 - 27-31
Week 4 - Recovery 15-17
Gradual increase of mileage each each, every 4th week the miles drop for recovery and conditioning.
Month 6 Total 153-172 miles
Week 21 - 47-51
Week 22 - 39-43
Week 23 -25-33
Week 24 - 50K RACE WEEK! (42-45 including race)
Every week mixes up different phases from Base Phase, recovery, Hills/strength phase, speed phase, endurance phase and taper. The training plans are easy to follow with colour codes and detailed planning on what is in store for each day.
Example of the training schedule for
Week 1
M - 3 miles steady pace, core exercises
T - 45 minutes cardio (bike, elliptical, swim)
W - Rest
T - 5 miles steady, core exercises
F - 3 miles easy
S - 5-8 miles
S - Rest
another example
Week 17
M - 3 miles easy, core strength exercises
T - Interval training 6-9 miles
W - 6 miles steady
T - 2-4 miles easy, core strength
F - Rest
S - 18 mile long run
S - 10-12 mile long run
It's quite an eye-opening reality check to realise how much planning and the consistence amount of massive mileage that is in order to custom your body before you even run the race! I was unaware of how much you really need to do in order to run like an athlete.
After reading this resourceful book, I have more of an understanding of what is expected and what it takes. Time is your friend and time is what you need to move forward closer to your goals. Listening to your body is important to prevent injuries, if it takes you longer than others it doesn't matter, it is not a race, it's you verses you.
This guide is brilliant and a great insight of what challenges await, if you're ready to take on an ultramarathon.
Chapters entail clever tips about what to expect, notes on preparation, food recipes, recovery, questions for the reader about past experience, choosing the right gear, race day preparation, goal setting, training plans, possible common injuries, segments on different workouts (yoga, stretching, body conditioning, strength training and of course, running).
Running an ultra is not for the fainthearted. It requires months of planning and training with serious commitment and dedication. The author states that finishing an ultra is (arguably) 100 percent mental, however without the right conditioning you're likely to get injured and do more harm than good. She talks about race mentality, visualisation and injury prevention along with extensive weekly training programs that will keep you motivated and moving closer towards your goals.
"These tips will help you train your brain by raising awareness to potential upcoming challenges. I am to trigger your internal drive, to keep you going when times are rough and to give you a glimmer of what is necessary, before you toe the start line."
"Stay humble. Respect the distance. Learn confidence. Believe in your training."
"We learn the most about ourselves when we test our limits"
As I am a new runner with no comparable experience to anything like running an ultramarathon this book has given me a realistic expectation of how to go about striving to compete in my first race. Moehl states that you're best to focus on finishing your first ultra race rather than worrying about time and personal gratification with competitive finish times, etc. She states that you can learn a lot about yourself through these experiences and that challenging your mind, body and spirit is part of the goal. "You paid for this. Smile, this is fun!"
"There will be moments when you think forward progress is impossible. You will have to dig deep and tune in to know when to push and when to pass. Only you can go through the challenge to come out the other side. And it is only when you are on the other side that you gain even more insight to who you are and the perspective of what you are no capable. What was once viewed impossible becomes possible"
"Listening to your body and not your desire is the key to knowing when to run and when to rest"
Below are the notes I've taken from the training plans listed in the book.
FIRST 50K TRAINING PLAN
Description - Recreational to consistent runner
Mileage - Average 20-30 miles per week (32k - 48k)
Race history - Occasional 5k or 10k, maybe 1 half marathon
Previous longest training run - 10-13 miles (16k - 21k)
Training time per week - 6 hours/week
Training period - 6 months
Month 1 Total 79-92 miles
Week 1 - 16-19 miles
Week 2 - 21-25
Week 3 - 27-31
Week 4 - Recovery 15-17
Gradual increase of mileage each each, every 4th week the miles drop for recovery and conditioning.
Month 6 Total 153-172 miles
Week 21 - 47-51
Week 22 - 39-43
Week 23 -25-33
Week 24 - 50K RACE WEEK! (42-45 including race)
Every week mixes up different phases from Base Phase, recovery, Hills/strength phase, speed phase, endurance phase and taper. The training plans are easy to follow with colour codes and detailed planning on what is in store for each day.
Example of the training schedule for
Week 1
M - 3 miles steady pace, core exercises
T - 45 minutes cardio (bike, elliptical, swim)
W - Rest
T - 5 miles steady, core exercises
F - 3 miles easy
S - 5-8 miles
S - Rest
another example
Week 17
M - 3 miles easy, core strength exercises
T - Interval training 6-9 miles
W - 6 miles steady
T - 2-4 miles easy, core strength
F - Rest
S - 18 mile long run
S - 10-12 mile long run
It's quite an eye-opening reality check to realise how much planning and the consistence amount of massive mileage that is in order to custom your body before you even run the race! I was unaware of how much you really need to do in order to run like an athlete.
After reading this resourceful book, I have more of an understanding of what is expected and what it takes. Time is your friend and time is what you need to move forward closer to your goals. Listening to your body is important to prevent injuries, if it takes you longer than others it doesn't matter, it is not a race, it's you verses you.
This guide is brilliant and a great insight of what challenges await, if you're ready to take on an ultramarathon.
January 26, 2019
Running your first ultra by Krissy Moehl was a helpful read. My son who has run a number of trail races and one ultra had recommended it to me. I appreciated Moehl’s view on running trails and maintaining a minimal impact on the environment. Although I have been running for years I am always open to learning from other established runners � there is always something new to learn and Moehl does a fine job covering the basics (always good to be reminded) of planning and managing the long runs. A good resource for anyone starting out on a long distance training plan.
September 10, 2021
I plan to follow Krissy’s guidance in training and running my first ultra in 2022.
“There will be moments when you think forward progress is impossible. You will have to dig deep and tune in to know when to push and when to pass. Only you can go through the challenge to come out the other side. And it is only when you are on the other side that you gain even more insight to who you are and the perspective of what you are now capable. What was once viewed impossible becomes possible.� (3482 Kindle)
“There will be moments when you think forward progress is impossible. You will have to dig deep and tune in to know when to push and when to pass. Only you can go through the challenge to come out the other side. And it is only when you are on the other side that you gain even more insight to who you are and the perspective of what you are now capable. What was once viewed impossible becomes possible.� (3482 Kindle)
April 19, 2019
I read this after already running two (relatively) shorter ultras, one a little less than 50K and one a little more than 50K. Although the book is titled ‘Running Your First Ultra�, I think it’s very much worth reading even if you’ve already ran one or two. The training plans in particular are interesting and I’m sure they will be useful in adapting for future events.
July 24, 2020
I enjoyed hearing Krissy on a podcast a few weeks ago, and a flood of memories about the early days of trail running and my own training experiences and race aspirations came back to me. Even though I have no intention of running an ultra now, my recently-recovered self wanted to dive into this to fan my running flame. Pragmatic, comfortable, easy read that did indeed flame me up.
March 28, 2021
Well laid out and easy to follow along with. I plan on using on of the training plans as inspiration for my running efforts.
A few parts are either brushed over or a bit repetative. There's also a lot of sponsored brand promotion throughout, which takes away from the overall feel of the book for me.
A few parts are either brushed over or a bit repetative. There's also a lot of sponsored brand promotion throughout, which takes away from the overall feel of the book for me.
April 25, 2022
Good resource for the planning-minded individual. I will definitely be using the training plan for my upcoming 50k, which should alleviate some of the anxiety around being properly trained. This first edition does have a few minor typos (that I noticed, at least). I have heard that the second edition is an excellent update to the first, so I suggest hunting that one down as a resource!
May 6, 2024
Read early in the training for my first 50k. I picked up quite a few tips and ideas, but did not think this truly a book for beginners. Quite a bit of the information in the book, as well as the included training plans, seemed great for someone who has run their first ultra and now wants to improve. Recommended for a light read for a first timer.
August 3, 2018
Both inspiring and very practical book introducing the reader to the world of ultra running. It's also great to have the point of view from a woman in a field which is very male dominated. Looking forward to dive into the practice :-)
August 31, 2018
Nice little book if you want some basics about running and how to prevent/treat injuries. Not so much a good read if you’re an experienced runner.
However, this is a one session read. Lots of training plans included. Book was as advertised.
However, this is a one session read. Lots of training plans included. Book was as advertised.
July 18, 2020
I would have liked more information about actually running the ultra race, such as tips for different courses, mid-race mistakes, specific shoe recommendations, etc. Overall though very helpful as I train for my first 50K.
November 16, 2020
This book has great photos and detailed plans for running a 50k, 50m, or 100 mile ultra-marathon. The plans are robust and call for back to back long runs on weekends. Krissy has the running pedigree to back up her plan.
3 stars. The photos were inspirational.
3 stars. The photos were inspirational.
December 29, 2020
Solid and accessible training guide and useful commentary on how Ultra marathons are different to normal marathon distance. Enjoyable to read the stories. The training plans are relatively detailed but less rigorous than something like the Jack Daniels method (which is for Marathons). Partly this is because it's a different thing to train for, but a little more rigor could have been good.
January 1, 2022
Excellent book to get me excited to run my first 50M! I plan on using the training plan for the 50K! Great ideas for preparing for the miles and continuing my ultra running career. Highly recommended!
January 27, 2023
Really clear sections and breakouts. Since the training plan sections were so granular wish some time was spent on what happens when life happens and you’re not as meticulous. Could have also added more mental training, but good effort to at least include a few pages
June 22, 2017
Great book. The plans are doable and incorporate cross training. Using it to. Make a plan for an upcoming ultra. Wish I had read it before my 50m.
June 26, 2017
Spelling and grammar mistakes were a bit distracting, but otherwise some thorough plans and good advice for new ultra runners.
May 10, 2018
I think this will be a necessary resource for my upcoming 50 miler.
May 22, 2018
Good training plans and some useful tidbits of advice, but overall nothing too surprising and the gist seemed to be "you're gonna have to figure this out yourself."
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