Thinking of running an ultramarathon? If you’re ready to push past the marathon distance and take on 50K, 100K, or more, you need an ultramarathon training plan built for the challenge.
Ultramarathons are exploding in popularity, but let’s be real — these races are a whole different beast from a marathon. They demand relentless endurance, serious mental toughness, and a strategy that goes way beyond “just running longer.”
Without a solid ultramarathon training plan, you risk burnout, injury, and even a DNF.
In this ultramarathon training plan guide, I’ll show you how to train smart, fuel right, and prepare your body and mind to crush the distance — whether it’s your first ultra or your next timed PR.
Let’s get started with the first steps (a little running humor).
Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition. It is recommended that you speak with your doctor before starting any exercise program, making changes to your nutrition plan, or adding any new supplements into your current regimen.
Setting Your Ultramarathon Goals
The first thing you need to do for your ultramarathon training plan is figure out a race distance.
If you’ve been training long distances, it opens the door for some longer races, but if it’s your first distance race, you may want to dip your toes in by starting at 50k.
If you’re a trained endurance athlete who is used to doing longer distances, challenging yourself with a 100k or more is an option.
The key is to know your current running level and gauge your distance off that.
From there, you’ll want to set realistic training and performance goals based on your time and ability to prevent burnout and injury.
Balance is key. Push yourself with your ultramarathon training plan, but keep it manageable for long-term training progress. Burning yourself out or getting injured isn’t going to help you cross the finish line in record time.
Building a Strong Training Foundation
Before you consider toeing the start line of a 50K, 100K, or longer, you need to lay down a solid foundation.
This isn’t just about racking up miles and pounding the pavement — it’s about training smart, building resilience, and preparing your body and mind for the extreme demands of ultrarunning.
Here’s how to set yourself up for success:
Base Training: Developing endurance with long, slow runs
The base phase of your ultramarathon training plan is all about building that engine. Long, slow runs (LSRs) are the bread and butter of ultramarathon prep. These runs develop aerobic endurance, teach your body to burn fat efficiently, and help you get comfortable with being uncomfortable for hours on end.
The key?
Keep the pace easy — you should be able to hold a conversation. Consistency here will set the stage for more intense training down the line.
Speed & Hill Work: Incorporating tempo runs, intervals, and elevation training
Once your base ultramarathon training plan is in place, it’s time to add in some intensity. Tempo runs, and intervals boost your lactate threshold and running economy — meaning you’ll be able to sustain faster paces for longer.
And let’s not forget about hills.
Elevation training builds leg strength, improves climbing efficiency, and prepares you for the relentless ups and downs you’ll face on race day. If you’re running an ultra, hills are non-negotiable.
Strength & Mobility: Exercises to prevent injury and improve efficiency
Running all those miles can take a toll on your body, so strength and mobility work need to be part of the plan. Focus on compound lifts like squats, deadlifts, lunges, and step-ups to build strong, durable muscles.
Add in core work to stabilize your form when fatigue sets in. Mobility drills, foam rolling, and dynamic stretching will keep you moving well and reduce your risk of injury — nothing derails an ultramarathon dream faster than a preventable injury.
Cross-Training: How activities like cycling, swimming, and yoga enhance performance
Despite what you may think, you don’t have to run every day to get better at running. Many people fail to understand this, and, unfortunately, it can lead to injuries or burnout.
Cross-training lets you build cardiovascular fitness without the pounding.
Cycling and swimming are great low-impact options to give your joints a break while still building endurance.
Yoga improves flexibility, balance, and mental focus — all crucial when you’re grinding through the later miles of an ultra.
Think of cross-training as an essential tool to keep your body balanced, strong, and injury-free.
Weekly Ultramarathon Training Structure
Building a weekly ultramarathon training plan is essential for success. Here is a guide that you can follow based on your current level:
Key Notes for All Levels:
- Long Runs: Critical for building endurance. Beginners aim for 3-4 hours max, while advanced may go 5-6 hours (split into back-to-backs).
- Back-to-Backs: Do these on weekends to simulate running on tired legs (e.g., Sat 18 miles + Sun 10 miles).
- Hill Work: Once per week for climbing strength — start small and build.
- Speed/Tempo: Intervals or tempo efforts (20-40 min) every 1-2 weeks to improve stamina and pacing.
- Strength Training: 2x/week focusing on legs, core, and mobility.
- Recovery Weeks: Every 3-4 weeks, cut mileage by ~20-30% to avoid overtraining.
- Cross-Training: Add 1-2 weekly sessions (cycling, swimming, yoga) to boost endurance and prevent injury.
After working with several endurance athletes and experienced runners who wanted to train for an ultramarathon, one thing to consider is that you absolutely need to focus on balancing different runs, recovery, and gradually upping mileage. If you push too quickly, it may do more harm than good.
You should always monitor your progress and make adjustments if needed. And more than anything, listening to your body is crucial. It will tell you when you need to back off a little or when you can push harder.
The Role of Nutrition & Supplementation
Fueling your body properly is just as important as logging miles. Here’s how to stay energized, hydrated, and strong through training and race day:
Macronutrient Needs
Carbs are your primary fuel — aim for 50-60% of your daily intake. Protein (15-20%) supports muscle repair, and healthy fats (20-30%) provide lasting energy, especially on long efforts.
Balance is key to sustaining performance and recovery. On longer events lasting over three hours, you should aim for 90 grams of multiple-transportable carbohydrates per hour to keep energy levels up.
Hydration Strategies
Staying hydrated goes beyond just water. Replenish electrolytes (sodium, potassium, magnesium) to prevent cramps, maintain energy, and avoid dehydration, especially on hot, long runs.
Even the slightest drop in hydration can drop your performance by as much as 20%.
Pre-, During, and Post-Race Nutrition
- Pre-race: Focus on carb-rich meals 24-48 hours before.
- During: Take in 30-60g of carbs/hour (gels, chews, fluids) to maintain energy.
- Post-race: Within 30 minutes, refuel with carbs and protein (3:1 ratio) to kickstart recovery.
Supplements for Endurance
- BCAAs & Protein: Aid muscle repair and reduce soreness.
- Electrolytes: Maintain hydration and prevent cramping.
- Performance-Enhancers: Beta-alanine buffers fatigue and caffeine boosts focus and endurance — use strategically in training and racing.
Mental Toughness & Race Strategy
As an endurance athlete, you have a superpower called mental toughness that some athletes don’t have. You can envision success during your training to strengthen your focus and determination.
If you want to take things a step further, integrate mindfulness practices, like deep breathing and body scanning, to stay present and build your mental strength.
Set small goals during training and races, such as reaching the next aid station or maintaining a steady pace up a hill, to keep yourself focused on short-term objectives.
When considering pacing strategies, start conservatively at the beginning of the race to avoid burnout later on. Gradually increase your effort throughout the race while staying attentive to how you feel physically and mentally.
Utilize positive self-talk when facing setbacks like fatigue, blisters, or stomach issues — focusing on these affirmations can help you push through challenging moments by maintaining a resilient mindset.
Recovery & Injury Prevention
One of the biggest factors with your ultramarathon training plan is recovery and injury prevention. Here are some key tips you need to keep in mind:
- Rest and Sleep are crucial for your ultramarathon training. Sleep allows your body to recover and prepare for the next run.
- Recovery techniques like stretching, foam rolling, and cold therapy can help prevent injuries and aid recovery. These techniques enhance blood flow, reduce muscle soreness, and improve flexibility.
- Be aware of common ultrarunning injuries such as shin splints, stress fractures, and IT band syndrome. Understanding how these injuries occur will help you take preventive measures.
- Preventing common ultrarunning injuries includes focusing on proper footwear, gradual mileage increases, cross-training for strength and flexibility, and listening to your body for early signs of injury.
Race Day Execution
You followed the ultramarathon training plan, and it’s now race day. Here’s what you need to focus on:
- Prepare your gear and drop bags with all the essentials — hydration, nutrition, extra clothing, and personal items.
- Efficiently manage aid stations by knowing what to expect at each one and having a plan for fueling on the go.
- Adapt your strategy based on the weather conditions and terrain you encounter during the race. Be ready for unexpected challenges like sudden changes in weather or tricky trail conditions.
Preparation is crucial to ensure you have everything you need for your ultramarathon.
Conclusion
Whether you’re chasing a 50K, 100K, or beyond, remember: progress over perfection in your ultramarathon training plan.
For first-time ultramarathoners, know that every mile you run is a victory. Embrace the journey, trust your training, and celebrate each step forward.
Keep these key takeaways in mind: stay consistent with training, fuel your body right, and listen to what your body needs — rest and recovery are just as important as the miles.
Come race day, rely on the foundation you’ve built, stay mentally strong, and don’t forget to enjoy the experience.
Now lace up, believe in yourself, and get after it — you’re ready to crush it!
