An ultramarathon is any race longer than a traditional marathon (26.2 miles/42.2km), typically starting at 50km and running across varying terrains. Here's a comprehensive guide to prepare for your first ultra.

Training Duration and Frequency

• Beginners: Plan for 1 year of consistent training
• Experienced marathoners: 16-24 weeks of focused training
• Run 4-5 times per week
• Include 1-2 long runs weekly
• Maintain several 7-10km shorter runs throughout the week

Key Training Principles

1. Build distance gradually (5-10% increase weekly)
2. Perform back-to-back long runs on consecutive days
3. Practice on various terrains and hills
4. Include cross-training activities
5. Train for time rather than distance
6. Incorporate at least one full rest day weekly

Strength Training

• Schedule 1-2 full-body sessions weekly
• Avoid lower body workouts around long runs
• Mix heavy and moderate weights
• Include isometric and eccentric exercises
• Train all muscle groups

Sample Strength Workout

1. Squats (3x10-12)
2. Deadlifts (3x10-12)
3. Leg extensions (3x10-12)
4. Sled push (3x10-12)
5. Back extension (3x10-12)
6. Calf press (3x10-12)

Nutrition Guidelines

• Maintain adequate caloric intake
• Prioritize complex carbohydrates
• Include protein for muscle repair
• Consume healthy fats
• Drink 2-3L water daily
• Fuel during runs exceeding 60 minutes

Essential Race Day Items

• Layered clothing
• First aid supplies
• Nutrition and hydration
• Headlamp
• Portable charger
• Trekking poles
• Anti-chafing cream
• Extra socks and shoes

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