An ultramarathon pacing strategy depends on a variety of variables, such as the terrain, the distance, personal endurance and the weather to name a few.

So here are some different strategies I’ve used either in races or long training runs, that may help you decide.

Even Pacing – Easy, just target to maintain a steady pace from start to finish. Best for flatter courses like the M2L and for experienced runners with good pacing discipline.

Run-Walk Strategy – Simple, use a set time or distance interval, run for 8 mins then walk for 2 mins and repeat / run for 5km then walk for 1km and repeat. Saves energy and prevents muscle fatigue over long distances.

Terrain-Based Pacing – Ideal for mountainous or technical terrain, like Ultra Wales or Snowdon. Adjust your effort rather than your pace, for example, Flats – run easy, uphill – power hike, downhill – let gravity do its work, but descend efficiently.

The Check Point Strategy – Good for events where distances are short between Check Points, less thank 10 miles for example. Allocate a time for each run, slowing down slightly before arriving and recover after leaving before running again. This will help with Admin on the move, and will give you time to manage nutrition, hydration, and mental resets.

Heart Rate-Based Pacing – Maintain a specific heart rate zone rather than a set speed. Prevents overexertion and will help you conserve energy. You will need a specific HR monitor though, don’t rely on your watch. Aim to keep your effort in Zone 2 on the flats and Zone 3 on the uphill’s.

Time in the Bank Strategy – Run slightly faster in the first half to have a buffer to work with later. This is a risky strategy for most, so be cautious as it can lead to an early crash if overdone. Suitable for very busy events, to get ahead of the crowds and into some space to limit queuing to get through gates, over styles or congestion on single track trails. I recommend trying this in long training runs first.

Easy Start Strategy – Opposite to the Time in the Bank Strategy, where you will intentionally start slower than you think you need to, ease into the run then gradually build up to a comfortable pace. This will help you prevent early burnout and ensures energy reserves for later.

Mini Goal Strategy – A favourite of mine. Break the race into small, manageable sections, for example, 5 miles or next check point, if using your watch to navigate, add these mini goals as waypoints to the GPX file. I’ve found this strategy allows me to focus on the process rather than the overall full distance and helps with the mental side of ultra distances.

Paced by Fuelling Strategy – Time running segments around nutrition, for example, gel every 30 minutes, slow down or walk to consume, hydrate and go again. Ensures steady energy input and output. Ideal for long training runs, especially when testing out nutrition and nutrition strategies.

Sleep-Dep Strategy – Useful for 200+ mile races where managing sleep debt is crucial. Plan sleep breaks strategically to maximize moving time. Even if it’s a planned 15 min power nap or a strategic 1-2 hour full reset. Having this planned will support the mental side and give you something to look forward to.

There is no right or wrong way to pace your race, everybody is different and so are the races you take on and the variables on race day. But these are some of the pacing strategies I’ve used that have worked for me in the past. Give them a go, enjoy the process and take satisfaction in getting over that finish line.