OVERALL TRAINING
BACKYARD ULTRA TRAINING GUIDE
A Backyard Ultra is no ordinary race. Inspired by Lazarus Lake’s “Big’s Backyard Ultra,” it challenges runners to complete a 6.7 km loop every hour, on the hour – until only one remains. With no finish line and no guarantees, success demands grit, patience, and relentless endurance.
This guide breaks down the key components of training for a Backyard Ultra – blending physical preparation, mental toughness, smart race strategy, and effective recovery to help you go farther than you thought possible.
BUILDING YOUR PHYSICAL FOUNDATION
Start with consistency. Before diving into specific race prep, develop a strong running base with regular sessions over a mix of distances and terrains. This foundation builds endurance and prepares your body for the long months ahead.
Progress Gradually:
Increase mileage slowly over time, combining long, steady runs with shorter, faster efforts to build both stamina and speed.
Train Through Fatigue:
Include back-to-back long runs on consecutive days to simulate race fatigue and teach your body to perform when tired.
Time on Feet:
Dedicate sessions to simply being on your feet for extended periods – walking, hiking, or easy running. It’s not just about pace; it’s about endurance.
Master the Terrain:
Incorporate hills, trails, and uneven ground to strengthen your legs and improve balance and adaptability.
Run at Night:
Backyard Ultras often stretch into the dark hours. Practice running at night to adjust to limited light and disrupted sleep rhythms.
TRAINING YOUR MIND TO ENDURE
A strong body will get you started, but a strong mind will keep you going.
Get Comfortable with Discomfort:
Embrace challenges in training – bad weather, tired legs, long solo runs. These moments prepare you to handle the inevitable lows during the event.
Visualise Success:
Regularly picture yourself running strong, pushing through fatigue, and staying calm under pressure. Combine this with positive self-talk to reinforce confidence.
Develop Focus Tools:
Use mindfulness, meditation, or deep breathing to stay present and manage stress. The ability to control your thoughts is one of the greatest ultra-running skills.
Plan with Purpose:
Create a detailed race plan covering pacing, nutrition, rest breaks, and contingencies. Having a plan gives you structure when fatigue starts clouding your decisions.
RACE SMART, STAY STEADY
Start Slow, Finish Strong:
The first few hours might feel easy, but pacing conservatively is essential. Save your strength for when the real race begins – many hours in.
Use the Rest Hour Wisely:
Between loops, prioritise recovery. Refuel, hydrate, stretch, and rest – even short naps can help reset your body and mind.
Dial In Your Nutrition:
Test your fueling strategy during training to find what works best. During the event, eat and drink regularly to maintain energy and prevent crashes.
Adapt and Overcome:
Expect the unexpected – weather shifts, aches, or mental dips. Stay flexible and adjust as needed; adaptability is the mark of a true Backyard Ultra runner.
In a race measured by hours, not miles, the key is consistency. Stick to your rhythm, manage your pace, and avoid comparing yourself to others. Every loop is a new opportunity to reset and refocus. Use the start of each hour as a mental checkpoint: reassess your body, your hydration, and your mindset. Small, steady adjustments throughout the event can make the difference between dropping out and lasting deep into the night. Above all, remember – the goal isn’t to run fast, it’s to keep running.
RECOVER, REFLECT, AND RESET
Fuel Recovery:
After the race, replenish your body with balanced nutrition – carbohydrates for glycogen, protein for repair, and fats for sustained recovery. Stay hydrated to restore fluid balance.
Move Gently:
Engage in active recovery like walking, yoga, or light stretching to promote circulation and reduce stiffness. Let your body ease back into motion before resuming training.
Prioritise Rest:
Sleep deeply and give yourself time off. Recovery is when your body rebuilds and grows stronger.
Reflect and Learn:
Take time to process your experience – the highs, the lows, and the lessons learned. Each Backyard Ultra teaches something new about your limits, mindset, and strategy. Use those insights to guide your next challenge.
Recovery isn’t just physical – it’s mental renewal. Celebrate what you achieved, rest deeply, and let reflection fuel your next rise.