Ultramarathon races are a whole experience that includes a long process and preparations and an essential part is the ultramarathon training. Since the preparations include multiple aspects such as trail ultramarathon gears and ultramarathon nutrition plans, there is one more important aspect that needs to be included in the preparations and that is Ultramarathon Training.

Since ultramarathon process needs a training preparation, you will fid the following ultramarathon training guide extremely helpful. This guide will include multiple divisions. The Ultramarathon training plan differs according to how you will be able to adapt to the running system especially if its your first time to participate in an ultramarathon race.

There are certain steps to fulfil the ultramarathon training. There are some steps that can be followed in order to create the Ultramarathon Training program to be able to perform at your finest at the day of the race till its finish line.

ultramarathon training Step 1:

The first step is to build an ultramarathon training base plan in order to create a strategy to follow regarding the ultramarathon training plan in order to perform at their best and find your most efficient and stable breathing and working out techniques.

It is recommended to start your training at least 6 months before the day of the race. It also depends if it is your first experience because you might need extra training. Moreover, you can start your training even earlier than 6 months, as it also depends on the distance you want to train for and the fitness or your physical form.

Even before you start your ultramarathon training process you should be able to run for an hour at least. So you need to start by increasing the weekly running distance the time not more than 5 to 10% every week.

For the first 2 months of the 6 months or 6+ months ultramarathon training plan you need to focus on increasing the distance of the run with a mix of easy and hard mileage runs to get adapted to it.

After the first 2 to 3 months you should start training on a trail path in order to create a more challenging runway and get adapted to any challenges and barriers that you might face during the Ultramarathon. Also you should train for a trail path or route especially if you are preparing for a trail ultramarathon, you should add it to the ultramarathon training plan.

Systemize your run and the pace of your running which means your breathing system, your heart rate and muscle as well as physique form. It is essential to systemize the run-in order to adapt each time you increase your mileage of the time you run. Try to be more consistent and stable pace of running in order to not burn out at the end and lose your breath.

Ultramarathon training Step 2: learn the training plan key

This step includes multiple stages that needs to be included in the Ultramarathon training plan.

So it consists of almost 9 stages to be ready for the Ultramarathon training plan.

Stage 1: warm up and cool down

You should start by learning a warm up and a cool down system. Because you will need to choose the right system that fits you best as well as being effective and efficient regarding to your whole training plan.

Stage 2: Small/slow runs

Start by small runs that are easy in order to be able to be relaxed and to be able to breathe.

Stage 3: Long runs

When you are into the training you should start introducing long pace runs which are types of runs that are faster than slow runs and slower than tempo runs.

Stage 4: Tempo runs

Throughout your training you shouldn’t be always running slow or at a long pace because at the end you need to train your body to run faster and not to get tired fast which would help in finishing the race instead of facing a muscle inflammation and not being able to finish the race or even finish last. That’s where tempo runs come in handy. They are your starting point to a hard run in which is considered as a comfortable hard run because at the end your breathe is ssystemized and you would be able to talk for a small bit, but you should be running for at least an hour and exert a high effort during this run.

Stage 5: Fast runs

Those are runs that are harder than tempo runs, because as you go through the training process the more effort you exert. Fast runs include higher exertion of effort to be able to train your muscles and physical strength correctly.

Stage 6: Back to back long runs

Since it is not logical to run the full ultramarathon before the actual race day, you should start the back to back long runs at the half or the middle of the training program. This kind of runs divides the race mileage over the week days, which means that at first you should run one lomg run per week, then 2 months before the race you should increase the distance until youre almost running the race distance.

Stage 7: Trail terrain or route

Try to introduce the trail run in order to get used to the same barriers or challenges that you might face during the ultramarathon day. Also, if you are going to participate in a trail ultramarathon, then this run should be included in your ultramarathon training plan.

Stage 8: Strength and conditioning

Other than running trainings, your body should be able to hold you and the gear that you will be carrying during the ultramarathon. Which means you need not only to strengthening your body but also keep it at a fit state. You can do that by including body weight exercises which includes box jumps, burpees, side planks, chin ups, triceps dip and press ups.

Stage 9: Taper

Now the taper is the last stage and is one of the most important steps that you should go through, which is relaxing your body to not burn out or face any kind of injuries and to prevent muscle inflammation before the race. The taper is preferably started 14 days before race day, during the taper period, your exercise rate should decrease gradually 20 to 25% every day and you should focus on relaxing your mind and it’s the time to keep your mind and body in a positive optimistic and relaxing state in order to be able to go through the ultramarathon race and reach the finish line.