13 Valleys Ultra Women's Webinar

How to Train for a Longer Ultra (7 Valleys and 13 Valleys)

Guest speaker: Lianne van Dijk – ultra-runner, coach, and 2nd woman finisher at the 2025 13 Valleys Ultra.

Hosted by: Alice Peyredieu & Leonie Ansems De Vries.

In this 13 Valleys Ultra Women’s Webinar, we dove into the essentials of preparing for a longer ultra. If you missed it these key takeaways will answer your most pressing questions, whether you are stepping up to your first longer ultra or looking to shave time off your next race.

Female runner taking on the 13 Valleys Ultra

What is the biggest mental barrier when moving from shorter distances to a first ultra?

Lianne: The biggest barrier is the unknown. With a marathon you can get close to the full distance in training, so it feels familiar. With ultras, especially 100km+ or multi-day events, you can’t replicate the whole thing in training.

That uncertainty can feel intimidating - not knowing how you’ll cope at night, when you’re tired, or when things get tough. But it’s also part of the appeal. Learning to accept the unknown and seeing it as a challenge rather than a threat is key.

What’s the first thing to change when stepping up from a 50k to a longer ultra?

Lianne: The obvious answer is increasing your weekly volume. But it’s not just about running more. For longer ultras:

Hiking becomes just as important as running
You’ll spend a lot of time on your feet
Strength work, nutrition, mindset and kit become more critical. Training isn’t only about getting faster, it’s about preparing to move for a very long time.

I have a busy life, can I still train effectively without huge weekly mileage?

Lianne: Yes, consistency matters more than perfection. You don’t need epic weeks every week. The goal is to string together many “good enough” weeks.

Prioritise consistency over occasional massive sessions
One or two long weekends can make a big difference
Back-to-back long days help build confidence. Even if mileage isn’t huge, regularity builds a strong base.

Can I split training into two shorter runs per day instead of one long run?

Lianne: Absolutely. For busy people this can work really well. Two shorter sessions still build aerobic volume. But it’s also important to include at least some longer efforts so your body and mind experience what it feels like to be out for many hours.

Should training focus more on running or hiking?

Lianne: You need both. For hilly ultras like 13 Valleys:

Be prepared to hike a LOT
Strong hiking can be a huge advantage
Dedicated power-hiking sessions are very valuable
But improving your running still matters, a stronger runner will also hike faster. Think of ultras as “fast hiking with some running” rather than purely running races.

How do I train for a hilly ultra if I live somewhere flat?

Lianne: You can still prepare:

Use short hill reps on any incline available
Treadmills on an incline are very effective
Stair steppers are great for power hiking
Do at least one dedicated uphill session per week
If possible, take occasional trips to hilly terrain to practice descending. Even small hills repeated many times can prepare you surprisingly well.

How important is downhill running?

Lianne: Very important. Uphills you can mimic with strength and incline work, but downhills require specific loading. Ideally, in the final 6 weeks before a race:

Get to real hills 2–3 times
Practice hard downhill running
Allow recovery between sessions This conditions the muscles that take the biggest beating on race day.

How should I prepare for running in the dark?

Lianne: You don’t need to run through the night in training, but you should:

Start very early or finish late to experience darkness
Test your head torch
Practice navigation in low light
Get comfortable being out when you’d normally be inside It’s as much mental preparation as physical.

What’s your best advice for someone completely new to ultras?

Lianne: Start experimenting early.

Try different nutrition
Test your kit
Practice with your race pack
Learn what works for you Don’t blindly copy others, ultras are highly individual. The only way to know what works is to test it in training.

How do you manage feet in long, wet races?

Lianne: You can’t keep feet dry all day, but you can manage them:

Use foot creams or barrier products
Change socks when possible
Carry talc powder to absorb moisture
Tape known hot spots before they become blisters
Empty grit from shoes whenever you can If you think about a problem three times: stop and deal with it!

How do you stay consistent with training when motivation dips?

Lianne & Leonie: Treat training like a non-negotiable appointment. Practical strategies:

Put runs in your calendar
Get them done early in the morning
Build a routine
Think of small daily wins Motivation comes and goes. Routine is what carries you through.

Do you plan sleep and rest for very long races?

Lianne: For multi-day races, yes it helps to know which checkpoints are better for sleeping. But generally I “wing it”:

Short trail naps (even 30 seconds!) can be incredibly effective
5–10 minute naps can reset your brain
Listen to your body rather than forcing a rigid plan Sleep strategies are very individual.

Can you train your body to handle sleep deprivation?

Lianne: Not really in a physical sense. But you can train your mind:

Learn to recognise when you need rest
Accept that short naps are okay
Don’t fear stopping – it can save time overall.

How do you pace a longer ultra?

Lianne: Start slower than you think.

Be conservative early
Walk the climbs
Eat and drink consistently
Think in small chunks rather than the whole distance
Most people go too fast at the start.

What if I’m unsure whether I’m ready?

Lianne’s final message: The unknown is exactly what makes ultras special. If you’re on the fence:

You’ll never feel 100% ready
You’ll learn more about yourself than you expect
Growth happens outside your comfort zone If you’re tempted, go for it.