Halbmarathon-Trainingsplan

Fueling well is as important as your training when it comes to ultras. Long hours on your feet demand smart habits in daily life, during training, and on race day.

‍Training nutrition
Keep protein high to aid muscle repair, load up on carbs before harder sessions, and stay consistent with hydration and electrolytes. Complex carbs like oats, rice, potatoes, and fruit provide steady energy, while caffeine can give a boost if your body tolerates it.

‍Fueling on the run
For ultras, eating on the move is essential. Aim for around 60g carbs per hour from gels, chews, bars, fruit, or real food like rice balls, and combine with electrolytes to avoid cramping or hyponatremia. Practice your fueling strategy in long runs so it feels second nature on race day.

‍Race week and race morning‍

• In the final week, reduce mileage while increasing carb intake to top up glycogen stores. Keep protein high, cut back on fiber 2–3 days before, and stay hydrated.
• On race morning, eat a carb-rich meal 3-4 hours before the start, keeping fat and protein low. Stick with tried-and-tested foods, and start fueling early once the race begins.

Ultras place huge stress on the body, and strength training is your insurance policy. It reduces injury risk, builds resilience, and makes you more efficient.

‍Cross-training is any activity that builds fitness without the same impact as running. Cycling, swimming, rowing, or using the elliptical are all great options. These workouts keep your aerobic engine strong while reducing stress on your legs. They’re especially useful during recovery weeks or if you’re rehabbing a niggle.

‍Strength training improves running economy by 8–12%, meaning you use less energy to cover the same distance. Strong calves, quads, glutes, hamstrings, and core are essential for handling steep climbs, descents, and long hours on uneven ground.

‍Load on your body: Your calves absorb up to 11 times your bodyweight with each stride, while your quads absorb up to 4 times. If these muscles fatigue, the load shifts to bones and joints, increasing injury risk.

With Runna, you can integrate a personalized strength program into your plan. Whether you have a full gym or no equipment at all, you’ll have exercises tailored to your schedule and needs.

Ultramarathon pacing isn’t about running fast - it’s about running smart. Holding back early, staying consistent through the middle miles, and finishing steady is the key to making it to the end. Unlike shorter races, effort matters more than exact splits, especially on trails and uneven terrain.

• ‍First half: Keep things very comfortable and stick to the slower side of your target pace. Ignore the excitement of the early miles and don’t compare yourself to other runners - focus on rhythm and conserving energy.
• ‍Middle miles: This is where the ultra really begins. Break the distance into manageable chunks - the next climb, checkpoint, or 5k - and fuel regularly. If you feel good, you can lift the pace slightly, but only by a few seconds per kilometer. If in doubt, hold back.
• ‍Final push: Fatigue is inevitable, but pacing can keep you moving. Hold your form, lean on your fueling strategy, and use mental cues - targeting the next runner or marker - to keep momentum. In the closing kilometers, dig deep and give everything you have left.

Practicing pacing in training - including running on tired legs and across varied terrain - builds the confidence to manage your effort on race day. Runna programs this into your plan so you know exactly how to approach each section.

Good running form is your secret weapon in an ultra. Running efficiently will:

• Protect your body from the repeated impact of hours (or even days) of running.
• Save energy so you can maintain a steady pace across long distances.
• Reduce the risk of injury during heavy training loads and demanding race conditions.

Form is something you’ve developed over a lifetime, so making adjustments may feel strange at first. Be patient and focus on small, gradual improvements — especially during long runs, when fatigue makes it hardest to hold good technique.

For ultramarathon training, form is about efficiency and resilience. Staying tall, relaxed, and economical helps you conserve energy in the early miles and maintain strong technique on tired legs. Short, light strides reduce impact, while walking steep climbs and controlling descents protects your muscles and joints.

With Runna, you’ll get cues and reminders built into your plan so you can practice these habits until they feel natural — giving you the efficiency and durability you need to go the distance.

Recovery isn’t optional - it’s where you actually get stronger. Ultra training is heavy on your body, so make recovery non-negotiable.

• Rest: After an ultra or big block, take several full days off running. Use light walking, swimming, or cycling to keep blood moving.
• Fuel: Carbs restore glycogen and protein repairs muscle. Prioritize both right after runs and in every meal during recovery.
• Sleep: 8+ hours a night is the gold standard. Add naps if needed — your body needs every bit of repair it can get.
• Mobility & massage: Stretching, yoga, foam rolling, or massage keeps you loose, reduces soreness, and helps prevent injury.
• Listen to your body: Soreness is normal; sharp or persistent pain is not. If you need more time, take it. Better to miss a session than lose weeks to injury.
• Set your next target: A clear goal keeps your motivation alive once the adrenaline of race day fades.

Treat recovery with the same discipline as training - it’s what lets you come back stronger.

In an ultra, gear can make or break your race. Comfort and reliability are everything when you’re out for hours or days.

• Shoes: Choose based on terrain - cushioned shoes for roads, grippy and stable for trails. Replace every 300-500 miles. Test them on long runs, never race in something new.
• Clothing: Technical fabrics that wick and dry quickly prevent chafing. Avoid cotton. Use proper running socks; women should wear a supportive sports bra. Always test race kit in long sessions.- Hydration gear: Vests, belts, or handhelds keep fluids close. Train with your system so it feels natural.
• Fuel supplies: Gels, chews, bars, or real food - carry what you’ve proven in training, plus spares for long stretches.
• Watch/GPS: Essential for tracking pace, distance, and heart rate. Runna syncs with Garmin, Apple Watch, Coros, and Strava so everything is in one place.
• Weather protection: Sunscreen, hats, sunglasses, or waterproof layers depending on your race conditions.
• Extras: Anti-chafing cream, headlamps for night sections, and spare layers for cold races.

The golden rule: use training to perfect your setup so everything feels second nature when it counts.