{"id":35941,"date":"2021-12-17T16:04:57","date_gmt":"2021-12-17T16:04:57","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=35941"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"ultramarathon-training-plan","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/","title":{"rendered":"Ultramarathon Training Plan: How To Build Endurance For Running 50 Miles Or More"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#The_Basics_Of_A_Training_Plan_For_An_Ultramarathon\" >The Basics Of A Training Plan For An Ultramarathon\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Warm-UpCool-Down\" >Warm-Up\/Cool-Down\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#EasyRecovery_Runs\" >Easy\/Recovery Runs\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Long_Runs\" >Long Runs\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Tempo_Runs\" >Tempo Runs\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Strength_Conditioning_Exercises\" >Strength &amp; Conditioning Exercises\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Specific_Conditions\" >Specific Conditions\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#The_50_Mile_Ultramarathon_Training_Plan\" >The 50 Mile Ultramarathon Training Plan\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Week_1\" >Week 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Week_2\" >Week 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Week_3\" >Week 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Week_4\" >Week 4<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Which_Ultramarathon_Training_Gear_Do_You_Need\" >Which Ultramarathon Training Gear Do You Need?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Shoes\" >Shoes\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Socks\" >Socks\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Clothing\" >Clothing\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Hydration_Gear\" >Hydration Gear\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Fitness_TrackerWatch\" >Fitness Tracker\/Watch\u00a0\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#How_To_Train_For_An_Ultramarathon\" >How To Train For An Ultramarathon\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Set_A_Clear_And_Realistic_Goal\" >Set A Clear And Realistic Goal<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Take_Your_Time\" >Take Your Time\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Spread_it_Out\" >Spread it Out\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Master_Proper_Form_Before_You_Increase_Your_Mileage\" >Master Proper Form\u00a0 Before You Increase Your Mileage<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Take_Rest_Days\" >Take Rest Days\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Incorporate_Strength_And_Conditioning\" >Incorporate Strength And Conditioning\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Get_A_Good_Nights_Sleep\" >Get A Good Night&#8217;s Sleep\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Train_On_All_Types_Of_Terrain\" >Train On All Types Of Terrain\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Evaluate_Your_Progress\" >Evaluate Your Progress\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#How_Do_I_Change_My_Diet_To_Suit_The_Ultramarathon_Training_Plan\" >How Do I Change My Diet To Suit The Ultramarathon Training Plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Maintain_A_Balanced_Diet\" >Maintain A Balanced Diet\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Make_Time_For_Carbs_Especially_Before_Race_Day\" >Make Time For Carbs Especially Before Race Day<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Include_Protein_For_Muscle_Preservation\" >Include Protein For Muscle Preservation\u00a0\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Eating_Breakfast_Is_Essential\" >Eating Breakfast Is Essential\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Increase_Your_Caloric_Intake\" >Increase Your Caloric Intake\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-36\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Avoid_Processed_Foods_And_Artificial_Sweeteners\" >Avoid Processed Foods And Artificial Sweeteners\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-37\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Drink_Plenty_Of_Water\" >Drink Plenty Of Water\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-38\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Sample_Ultramarathon_Training_Meal_Plan\" >Sample Ultramarathon Training Meal Plan\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-39\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Breakfast_Options\" >Breakfast Options<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-40\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Lunch_Options\" >Lunch Options<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-41\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Dinner_Options\" >Dinner Options\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-42\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Snack_Options\" >Snack Options\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-43\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#How_Do_I_Choose_The_Right_Shoes_For_Ultramarathon_Training\" >How Do I Choose The Right Shoes For Ultramarathon Training?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-44\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Try_Different_Shoe_Types\" >Try Different Shoe Types\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-45\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Invest_In_High-Quality_Shoes\" >Invest In High-Quality Shoes\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-46\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Check_The_Soles\" >Check The Soles\u00a0<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-47\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#How_To_Avoid_Injuries_During_Training\" >How To Avoid Injuries During Training\u00a0<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-48\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Dont_Push_Yourself_Beyond_Your_Limits\" >Don&#8217;t Push Yourself Beyond Your Limits\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-49\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Cross-Train\" >Cross-Train\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-50\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Include_Strength_Training_In_Your_Workouts\" >Include Strength Training In Your Workouts\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-51\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#Rest_When_You_Need_To\" >Rest When You Need To<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-52\" href=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">You\u2019ve probably heard of the marathon, which is 26.2 miles or 42.2 kilometers long. You may have even run one before. But what about an ultramarathon? An ultramarathon is greater than that of a standard marathon but less than 100 miles (160 kilometers).\u00a0<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Ultramarathon_Training_Plan\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Ultramarathon_Training_Plan\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<p><span style=\"font-weight: 400;\">Some runners find it difficult to train for and complete an ultramarathon due to the rigorous physical demands required by this type of event. This article will provide you with tips on how to train for an ultramarathon so you can build endurance and successfully complete your first 50-mile race.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Basics_Of_A_Training_Plan_For_An_Ultramarathon\"><\/span><span style=\"font-weight: 400;\"><strong>The Basics Of A Training Plan For An Ultramarathon<\/strong>\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Training for a long race such as an ultramarathon is different from training for a shorter race. <a href=\"https:\/\/betterme.world\/articles\/how-long-to-train-for-a-half-marathon\/\">The training plan<\/a> needs to be tailored to the individual and should <a href=\"https:\/\/betterme.world\/articles\/intermediate-marathon-training-plan\/\">gradually increase the distance<\/a> of your long runs.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are a few key components of such a training plan:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Warm-UpCool-Down\"><\/span><strong>Warm-Up\/Cool-Down\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These are important for injury prevention and should be included in every workout (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8238713\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). A warm-up should last about 10 minutes and include light cardio and stretching. The cool-down should last about 5-10 minutes and include a few static stretches.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"EasyRecovery_Runs\"><\/span><strong>Easy\/Recovery Runs\u00a0\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These runs help you to increase your distance gradually and aid in recovery. Easy runs should be at a comfortable pace such that you can hold a conversation while running.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-33426 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925-1024x576.png\" alt=\"Easy\/Recovery Runs\u00a0\u00a0\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4925.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Long_Runs\"><\/span><strong>Long Runs\u00a0\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The main focus of your training should be on<a href=\"https:\/\/betterme.world\/articles\/half-marathon-training-20-week\/\"> long runs<\/a>. The distance of these runs should gradually increase as the race gets closer. In the weeks leading up to an ultramarathon, long runs should be at least half of the race distance.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tempo_Runs\"><\/span><strong>Tempo Runs\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">These runs help you to <a href=\"https:\/\/betterme.world\/articles\/20-week-marathon-training-plan\/\">train your body to run<\/a> at a faster pace for a longer period of time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5000509\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Tempo runs should be done at the pace you plan to run the race and last for 20-30 minutes.<\/span><\/p>\n<p><strong>BetterMe app is a foolproof way to go from zero to a weight loss hero in a safe and sustainable way! What are you waiting for? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Ultramarathon_Training_Plan\" target=\"_blank\" rel=\"noopener\">Start transforming your body now<\/a>!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Strength_Conditioning_Exercises\"><\/span><strong>Strength &amp; Conditioning Exercises\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Strength and conditioning exercises are important for building strength, preventing injury, and helping you be mentally tough (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3633121\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Runners should include two days of strength training per week during their ultramarathon training plan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Bodyweight exercises such as pushups, sit-ups, and lunges are great ways to add strength training to your workout without having to go to a gym.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-33425 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4926-1024x576.png\" alt=\"Ultramarathon Training Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4926.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4926-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4926.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4926.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Specific_Conditions\"><\/span><strong>Specific Conditions\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You&#8217;ll have to train in the specific environmental and weather conditions you expect in the race. For example, if the race is in hot weather you will need to spend more time running in hot weather and vice versa.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_50_Mile_Ultramarathon_Training_Plan\"><\/span><strong>The 50 Mile Ultramarathon Training Plan\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here is a sample 4 week beginner ultramarathon training plan that includes all the basics we&#8217;ve discussed above. On each day, you start with a warm-up and end with a cool down.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Note that it will take much longer than 4 weeks to train for an ultramarathon. However, this sample schedule can inspire you to create a longer, more individualized schedule that works for you.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Week_1\"><\/span><strong>Week 1<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monday: Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuesday: 35 mins easy run<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wednesday: 6 miles easy run<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thursday: Strength and conditioning\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Friday: 60 mins easy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturday: Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sunday: 8 miles long run\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-33427 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4924-1024x576.png\" alt=\"Ultramarathon Training Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4924.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4924-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4924.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4924-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4924.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Week_2\"><\/span><strong>Week 2<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monday: Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuesday: 35 mins easy run<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wednesday: 20 mins fast run, 15 mins easy run\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thursday: 1 mile easy, 6 miles long run, 1 mile easy\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Friday: Strength and conditioning\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturday: Rest\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sunday: 10 miles long run\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Week_3\"><\/span><strong>Week 3<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monday:\u00a0 Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuesday: 35 mins easy, 6 miles long run\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wednesday: 20 mins fast run, 15 mins easy run\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thursday: 1 mile easy, 8 miles long run, 1 mile easy\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Friday: Strength and conditioning\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturday: Rest\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sunday: 12 miles long run\u00a0<\/span><\/li>\n<\/ul>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/marathon-training-plan-16-weeks\/\">Marathon Training Plan 16 Weeks for Beginner and Intermediate Runners<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Week_4\"><\/span><strong>Week 4<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Monday: Rest<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuesday: 35 mins easy run<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wednesday: 20 mins fast run, 15 mins easy run\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Thursday: 1 mile easy, 4 miles long run, 1 mile easy\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Friday: Strength and conditioning\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Saturday: Rest\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sunday: Rest<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-33435 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4916-1024x576.png\" alt=\"Ultramarathon Training Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4916.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4916-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4916.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4916.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Ultramarathon_Training_Gear_Do_You_Need\"><\/span><strong>Which Ultramarathon Training Gear Do You Need?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Many of us love the simplicity and inexpensive <a href=\"https:\/\/betterme.world\/articles\/running-20-minutes-a-day\/\">nature of running<\/a>, but training for and running an ultra will require more gear than a standard marathon.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Shoes\"><\/span><strong>Shoes\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your shoes are one of the most important pieces of gear you&#8217;ll need for an ultramarathon. You&#8217;ll want to choose shoes that are light and have good cushioning. It&#8217;s also important to find shoes that fit well and won\u2019t cause blisters.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Socks\"><\/span><strong>Socks\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Socks are another key piece of gear for running an ultramarathon. You&#8217;ll want to choose a sock that is cushioned, wicks away moisture, and prevents blisters.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Clothing\"><\/span><strong>Clothing\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You&#8217;ll want to wear clothing that is lightweight and breathable. It&#8217;s also important to choose clothes that will protect you from the elements. For example, if the race is in cold weather you&#8217;ll need to wear clothing that will keep you warm.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-33424 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4927-1024x576.png\" alt=\"Ultramarathon Training Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4927.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4927-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4927.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4927-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4927.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Hydration_Gear\"><\/span><strong>Hydration Gear\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You&#8217;ll need to drink a lot of water and electrolytes during an ultramarathon, so it&#8217;s important to have a good hydration system in place (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6839090\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). There are many different types of hydration systems available, so you&#8217;ll need to decide what works best for your body type and race plan.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Fitness_TrackerWatch\"><\/span><strong>Fitness Tracker\/Watch\u00a0\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you&#8217;re training for an ultramarathon, your plan is likely to change. You&#8217;ll want to have a fitness tracker or watch that will help you record different variables such as pace and mileage so that you can adjust accordingly.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Train_For_An_Ultramarathon\"><\/span><strong>How To Train For An Ultramarathon\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Training for an ultramarathon takes time, but if you follow these ultramarathon training tips, you&#8217;ll be better prepared for the challenges of running 50 miles or more!<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-33434 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4917-1024x576.png\" alt=\"Ultramarathon Training Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4917.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4917-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4917.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4917.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Set_A_Clear_And_Realistic_Goal\"><\/span><strong>Set A Clear And Realistic Goal<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Goal setting has been proven to be one of the most effective ways to achieve success. This is especially true for ultramarathon training and racing. Without a clearly defined goal, it&#8217;s easy to lose motivation and give up on your plan.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How do you know if you&#8217;ve set a realistic goal? Here are some questions to ask yourself:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How many marathons have I run before?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Can I run that distance comfortably?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">What is my time goal for the race?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">What type of terrain will the race be on?<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">How much time do I have to train?<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Take_Your_Time\"><\/span><strong>Take Your Time\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Training for an ultramarathon is not a quick process. It takes time and dedication to build the endurance you need to run 50 miles or more. Don&#8217;t rush your training and try to take on too much too soon.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-33390 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4848.png\" alt=\"Ultramarathon Training Plan\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4848.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4848-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4848.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Spread_it_Out\"><\/span><strong>Spread it Out\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the most common mistakes that runners make when they&#8217;re training for an ultramarathon is overloading their bodies with miles. If you run too many miles at one time, you&#8217;ll increase your chances of getting injured (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2021.738665\/full#h6\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Master_Proper_Form_Before_You_Increase_Your_Mileage\"><\/span><strong>Master Proper Form\u00a0 Before You Increase Your Mileage<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to build mileage gradually and master the proper running techniques before you increase your weekly miles. The more time you spend building a foundation, the less likely you are to get injured when you&#8217;re training for an ultramarathon (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2021.738665\/full#h6\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Take_Rest_Days\"><\/span><strong>Take Rest Days\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Taking a day off here and there is good for your body and will help you avoid injuries. Make sure to schedule your rest days into your training plan!<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Incorporate_Strength_And_Conditioning\"><\/span><strong>Incorporate Strength And Conditioning\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/leg-workout-for-running\/\">Strength<\/a> and conditioning can be an important part of ultramarathon training. When you&#8217;re running long distances, you&#8217;ll need all the strength you can get (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3633121\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">)!<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-33385 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4854-1024x576.png\" alt=\"Incorporate Strength and Conditioning\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4854.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4854-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4854.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4854-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4854.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Get_A_Good_Nights_Sleep\"><\/span><strong>Get A Good Night&#8217;s Sleep\u00a0\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to get a good night&#8217;s sleep when you&#8217;re training for an ultramarathon. When you&#8217;re well-rested, you&#8217;ll be able to train harder and achieve better results.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Train_On_All_Types_Of_Terrain\"><\/span><strong>Train On All Types Of Terrain\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Running on different types of terrain will help prepare your body for the challenges of an ultramarathon. Try to incorporate hills, trail running, and even road races into your training plan.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Evaluate_Your_Progress\"><\/span><strong>Evaluate Your Progress\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to evaluate your progress regularly and make changes to your <a href=\"https:\/\/betterme.world\/articles\/how-many-miles-should-i-run-a-week\/\">training plan<\/a> as needed. If you&#8217;re not making the desired progress, it might be time to reevaluate your goals or adjust your training schedule.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Change_My_Diet_To_Suit_The_Ultramarathon_Training_Plan\"><\/span><strong>How Do I Change My Diet To Suit The Ultramarathon Training Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you&#8217;re training for an ultramarathon, it&#8217;s important to make sure that your diet is not only healthy but also meets the demands of your new workout routine. If you make drastic <a href=\"https:\/\/betterme.world\/articles\/8-week-diet-plan-for-runners\/\">changes in your diet<\/a>, you could sabotage all of your hard work in the gym!<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-33376 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4767-1024x576.png\" alt=\"Maintain a Balanced Diet\u00a0\u00a0\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4767.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4767-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4767.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4767-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4767.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Here are some tips:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Maintain_A_Balanced_Diet\"><\/span><strong>Maintain A Balanced Diet\u00a0\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your diet should be balanced and nutritious. You&#8217;ll want to make sure that you&#8217;re eating whole grains, fruits, vegetables, fish, lean meats, and healthy fats (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6839090\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Make_Time_For_Carbs_Especially_Before_Race_Day\"><\/span><strong>Make Time For Carbs Especially Before Race Day<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to eat enough carbohydrates when you&#8217;re training for an ultramarathon. Your body needs carbs to fuel your muscles. Make sure to eat plenty of healthy carbs, like whole grains and fruits, before your workouts or races (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6839090\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Include_Protein_For_Muscle_Preservation\"><\/span><strong>Include Protein For Muscle Preservation\u00a0\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You&#8217;ll want to include plenty of protein in your diet. It&#8217;s important for muscle preservation and recovery after a long run! Try to eat lean meats and healthy proteins like fish and nuts (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6839090\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Eating_Breakfast_Is_Essential\"><\/span><strong>Eating Breakfast Is Essential\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Studies have shown that <a href=\"https:\/\/betterme.world\/articles\/top-10-breakfast-foods\/\">eating breakfast<\/a> before running can help improve running performance. Make sure to always eat a well-balanced breakfast to fuel your body and mind before a long run (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4517027\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-33330 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4847-1024x576.png\" alt=\"Ultramarathon Training Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4847.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4847-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4847.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/Frame-4847.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Increase_Your_Caloric_Intake\"><\/span><strong>Increase Your Caloric Intake\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re trying to lose weight while training for an ultramarathon, it can be difficult to get enough calories in your diet without eating unhealthy foods. Increase the number of calories you&#8217;re eating each day to ensure you&#8217;re meeting your energy needs (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6839090\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Avoid_Processed_Foods_And_Artificial_Sweeteners\"><\/span><strong>Avoid Processed Foods And Artificial Sweeteners\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Processed foods and <a href=\"https:\/\/betterme.world\/articles\/is-sucralose-bad\/\">artificial sweeteners<\/a> can be harmful to your health and should be avoided when you&#8217;re training for an ultramarathon. Stick to whole, natural foods instead (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6839090\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">)!<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Ultramarathon_Training_Plan\" target=\"_blank\" rel=\"noopener\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Drink_Plenty_Of_Water\"><\/span><strong>Drink Plenty Of Water\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to drink plenty of water when you&#8217;re training for an ultramarathon. Dehydration can lead to fatigue and muscle cramps, so make sure to drink plenty of fluids before, during, and after your workouts (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6839090\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-33291 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4650-1024x576.png\" alt=\"Sample Ultramarathon Training Meal Plan\u00a0\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4650.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4650-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4650.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4650.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sample_Ultramarathon_Training_Meal_Plan\"><\/span><strong>Sample Ultramarathon Training Meal Plan\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here is a sample meal plan for an ultramarathon training diet:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Breakfast_Options\"><\/span><strong>Breakfast Options<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal 1:<\/b><span style=\"font-weight: 400;\"> 2 eggs, 1 slice whole-grain toast with 1 tbsp. peanut butter, and 8 oz. orange juice\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal 2:<\/b><span style=\"font-weight: 400;\"> 2 scoops protein powder blended with 8 oz. almond milk, 1 tbsp. peanut butter, and 1 banana.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal 3:<\/b><span style=\"font-weight: 400;\"> Overnight oats made with plant milk and topped with berries and nuts\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal 4:<\/b><span style=\"font-weight: 400;\"> 1 cup whole-grain cereal with plant milk\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal 5:<\/b><span style=\"font-weight: 400;\">\u00a0 Tofu scramble made with 1 cup tofu, spices, veggies, and whole-grain toast\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunch_Options\"><\/span><strong>Lunch Options<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal 1:<\/b><span style=\"font-weight: 400;\"> Canned tuna mixed with 1\/2 cup brown rice, one chopped tomato, and 5 oz. steamed veggies\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal 2:<\/b><span style=\"font-weight: 400;\"> Grilled chicken breast, 1\/2 cup brown rice, 1\/2 cup roasted vegetables\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal 3:<\/b><span style=\"font-weight: 400;\"> Salad made with mixed greens, grilled chicken, tomatoes, avocado, and 1 tbsp. balsamic dressing\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal 4:<\/b><span style=\"font-weight: 400;\"> Three bean chili topped with shredded cheddar cheese\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal 5:<\/b><span style=\"font-weight: 400;\"> Turkey sandwich on whole-grain bread with lettuce, tomatoes, and avocado\u00a0<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-33274 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4628-1024x576.png\" alt=\"Dinner Options\u00a0For Runners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4628.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4628-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4628.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/Frame-4628.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dinner_Options\"><\/span><span style=\"font-weight: 400;\"><strong>Dinner Options<\/strong>\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal 1:<\/b><span style=\"font-weight: 400;\"> Quinoa bowl made with 1 cup quinoa, roasted vegetables, and avocado\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal 2:<\/b><span style=\"font-weight: 400;\"> Grilled flank steak, garlic mashed potatoes, and grilled asparagus\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal 3:<\/b><span style=\"font-weight: 400;\"> Vegan lentil soup topped with a slice of whole-grain bread\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal 4:<\/b><span style=\"font-weight: 400;\"> Black bean burritos on whole-grain tortillas stuffed with brown rice, avocado, and salsa\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal 5:<\/b><span style=\"font-weight: 400;\"> Skinny pizza made with whole-grain crust, tomato sauce, and mozzarella cheese\u00a0<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Snack_Options\"><\/span><strong>Snack Options\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal 1:<\/b><span style=\"font-weight: 400;\"> Banana\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal 2:<\/b><span style=\"font-weight: 400;\"> Greek yogurt topped with fruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal 3:<\/b><span style=\"font-weight: 400;\"> Air-popped popcorn\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal 4:<\/b><span style=\"font-weight: 400;\"> Almonds, or other nuts\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Meal 5:<\/b><span style=\"font-weight: 400;\"> Hummus and veggie sticks or whole-grain crackers<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-32574 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11-1024x576.jpg\" alt=\"Ultramarathon Training Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Choose_The_Right_Shoes_For_Ultramarathon_Training\"><\/span><strong>How Do I Choose The Right Shoes For Ultramarathon Training?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you&#8217;re training for an ultramarathon, it&#8217;s important to choose the right type of running shoes. By wearing the right shoes, you&#8217;ll decrease your risk of injury and improve your performance.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Try_Different_Shoe_Types\"><\/span><strong>Try Different Shoe Types\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While you&#8217;re training for an ultramarathon, change between different types of shoes so that you can determine which ones are the most comfortable for your feet. Try out different heel heights and sole densities to determine which shoes give you the best support.<\/span><\/p>\n<p><em><strong>Read More: <\/strong><a href=\"https:\/\/betterme.world\/articles\/marathon-training-plan\/\">Marathon Training Plan: The Ultimate Guide For Beginners<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Invest_In_High-Quality_Shoes\"><\/span><strong>Invest In High-Quality Shoes\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to invest in high-quality shoes if you&#8217;re training for an ultramarathon. By buying expensive shoes, you&#8217;ll decrease your risk of injury and improve your performance. Make sure to take care of your shoes by properly cleaning and maintaining them.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Check_The_Soles\"><\/span><strong>Check The Soles\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The shoes grip the surface changes with the kind of racecourse you are going to run, so it is important that you check the soles of your shoes before every race. Different surfaces will have different effects on your shoes, so make sure to always test them out ahead of time.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Avoid_Injuries_During_Training\"><\/span><strong>How To Avoid Injuries During Training\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">When you&#8217;re training for an ultramarathon, it&#8217;s important to remember that injuries are bound to happen. Here are some tips on how to avoid running injuries so that you can stay strong during your ultramarathon training:<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Banner_replacement\"><img decoding=\"async\" class=\"aligncenter wp-image-32556 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9-1024x576.jpg\" alt=\"Ultramarathon Training Plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dont_Push_Yourself_Beyond_Your_Limits\"><\/span><strong>Don&#8217;t Push Yourself Beyond Your Limits\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s important not to push yourself too hard when you&#8217;re training for an ultramarathon. By doing too much you increase your risk of injury. Listen to your body and take it easy when you need to (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2021.738665\/full#h6\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cross-Train\"><\/span><strong>Cross-Train\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Cross-training is a great way to stay healthy and avoid injuries during your ultramarathon training (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/344229341_Effect_of_Using_Cross-Training_on_Improving_Power_Endurance_Aerobic_Endurance_and_the_Digital_Records_of_Long-Distance_Runners\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Try biking, swimming, or yoga to keep your muscles strong and prevent overuse injuries.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Include_Strength_Training_In_Your_Workouts\"><\/span><strong>Include Strength Training In Your Workouts\u00a0<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Strength training is a great way to help improve your running performance and prevent overuse injuries during your ultramarathon training (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3633121\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Make sure you&#8217;re including strength training exercises like push-ups, lunges, etc., into your workouts on a regular basis.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Rest_When_You_Need_To\"><\/span>Rest When You Need To<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It&#8217;s important to rest when you need to so that your body can recover from your workouts. By taking time off, you&#8217;ll be able to train harder and longer in the future.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Ultramarathons are extreme races where runners compete in distances longer than traditional marathons. They can vary anywhere from 50 to 200+ miles and require a lot of training in order to complete.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Before starting any new workout program, it&#8217;s important to speak with your doctor and get the green light to go. Next, follow the tips listed above to best prepare your body for the training ahead.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Ultramarathon_Training_Plan\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>You\u2019ve probably heard of the marathon, which is 26.2 miles or 42.2 kilometers long. You may have even run one before. But what about an ultramarathon? An ultramarathon is greater than that of a standard marathon but less than 100 miles (160 kilometers).\u00a0 Some runners find it difficult to train for and complete an ultramarathon [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":35943,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[59],"tags":[167],"coauthors":[125],"class_list":["post-35941","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-plans","tag-strength-training-weight-loss"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ultramarathon Training Plan: How To Build Endurance For Running 50 Miles Or More - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for an ultramarathon training plan? We&#039;ve got you covered with a foolproof, 4-week sample plan to get you started.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ultramarathon Training Plan: How To Build Endurance For Running 50 Miles Or More\" \/>\n<meta property=\"og:description\" content=\"Looking for an ultramarathon training plan? We&#039;ve got you covered with a foolproof, 4-week sample plan to get you started.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_1250936332.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c\"},\"headline\":\"Ultramarathon Training Plan: How To Build Endurance For Running 50 Miles Or More\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/\"},\"wordCount\":2492,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_1250936332.jpg\",\"keywords\":[\"Strength Training for Weight Loss\"],\"articleSection\":[\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">You\u2019ve probably heard of the marathon, which is 26.2 miles or 42.2 kilometers long. You may have even run one before. But what about an ultramarathon? An ultramarathon is greater than that of a standard marathon but less than 100 miles (160 kilometers).\u00a0<\/span>\\r\\n\\r\\n\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Some runners find it difficult to train for and complete an ultramarathon due to the rigorous physical demands required by this type of event. This article will provide you with tips on how to train for an ultramarathon so you can build endurance and successfully complete your first 50-mile race.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><span style=\\\"font-weight: 400;\\\"><strong>The Basics Of A Training Plan For An Ultramarathon<\/strong>\u00a0<\/span><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Training for a long race such as an ultramarathon is different from training for a shorter race. <a href=\\\"https:\/\/betterme.world\/articles\/how-long-to-train-for-a-half-marathon\/\\\">The training plan<\/a> needs to be tailored to the individual and should <a href=\\\"https:\/\/betterme.world\/articles\/intermediate-marathon-training-plan\/\\\">gradually increase the distance<\/a> of your long runs.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There are a few key components of such a training plan:<\/span>\\r\\n<h3 style=\\\"text-align: center;\\\"><strong>Warm-Up\/Cool-Down\u00a0<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">These are important for injury prevention and should be included in every workout (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8238713\/\\\"><span style=\\\"font-weight: 400;\\\">4<\/span><\/a><span style=\\\"font-weight: 400;\\\">). A warm-up should last about 10 minutes and include light cardio and stretching. The cool-down should last about 5-10 minutes and include a few static stretches.<\/span>\\r\\n<h3 style=\\\"text-align: center;\\\"><strong>Easy\/Recovery Runs\u00a0\u00a0<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">These runs help you to increase your distance gradually and aid in recovery. 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We've got you covered with a foolproof, 4-week sample plan to get you started.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Ultramarathon Training Plan: How To Build Endurance For Running 50 Miles Or More","og_description":"Looking for an ultramarathon training plan? We've got you covered with a foolproof, 4-week sample plan to get you started.","og_url":"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_1250936332.jpg","type":"image\/jpeg"}],"author":"Eve Chalicha","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Eve Chalicha","Est. reading time":"14 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/341f821b83eff34cc2c28cde92c00b5c"},"headline":"Ultramarathon Training Plan: How To Build Endurance For Running 50 Miles Or More","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/"},"wordCount":2492,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/ultramarathon-training-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/12\/shutterstock_1250936332.jpg","keywords":["Strength Training for Weight Loss"],"articleSection":["Workout Plans"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">You\u2019ve probably heard of the marathon, which is 26.2 miles or 42.2 kilometers long. You may have even run one before. But what about an ultramarathon? An ultramarathon is greater than that of a standard marathon but less than 100 miles (160 kilometers).\u00a0<\/span>\r\n\r\n\r\n\r\n<span style=\"font-weight: 400;\">Some runners find it difficult to train for and complete an ultramarathon due to the rigorous physical demands required by this type of event. This article will provide you with tips on how to train for an ultramarathon so you can build endurance and successfully complete your first 50-mile race.<\/span>\r\n<h2 style=\"text-align: center;\"><span style=\"font-weight: 400;\"><strong>The Basics Of A Training Plan For An Ultramarathon<\/strong>\u00a0<\/span><\/h2>\r\n<span style=\"font-weight: 400;\">Training for a long race such as an ultramarathon is different from training for a shorter race. <a href=\"https:\/\/betterme.world\/articles\/how-long-to-train-for-a-half-marathon\/\">The training plan<\/a> needs to be tailored to the individual and should <a href=\"https:\/\/betterme.world\/articles\/intermediate-marathon-training-plan\/\">gradually increase the distance<\/a> of your long runs.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">There are a few key components of such a training plan:<\/span>\r\n<h3 style=\"text-align: center;\"><strong>Warm-Up\/Cool-Down\u00a0<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">These are important for injury prevention and should be included in every workout (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8238713\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). A warm-up should last about 10 minutes and include light cardio and stretching. The cool-down should last about 5-10 minutes and include a few static stretches.<\/span>\r\n<h3 style=\"text-align: center;\"><strong>Easy\/Recovery Runs\u00a0\u00a0<\/strong><\/h3>\r\n<span style=\"font-weight: 400;\">These runs help you to increase your distance gradually and aid in recovery. 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