Plano de treinamento de meia maratona
Entendemos a emoção de cruzar a linha de chegada, a satisfação de um treino bem feito e a alegria de ultrapassar constantemente seus limites. Com o plano certo de treinamento de meia maratona, você pode conseguir tudo isso — e muito mais.
How to train for an ultramarathon
An ultramarathon is any race longer than the marathon distance of 42.2 km (26.2 miles). Common events include 50k, 100k, or 100 miles, and some stretch far beyond. They can be run over a set distance or within a fixed time, where the goal is to cover as much ground as possible. Many ultras take place on trails, through mountains, deserts, or other tough environments — part of the challenge and the appeal.
Ultras are not just about running further. They’re about testing endurance, stamina, and mental strength over hours - sometimes days - of running. Training demands consistency, patience, and the discipline to spend long periods on your feet, often on back-to-back days, while practicing how to fuel and recover along the way.
If you’re preparing for an ultramarathon, you’ve likely already built experience with half marathons or marathons. That foundation is vital, but training for an ultra requires more: longer runs, increased weekly mileage, and practice in managing both physical and mental fatigue. Building strength, prioritizing recovery, and developing good habits around nutrition and hydration are just as important as the miles themselves.
The best way to bring all of this together is with a structured plan. Runna will create a personalized ultramarathon program based on your fitness, race distance, and schedule - and we’ll guide you through every step, keeping you consistent, motivated, and ready to take on the start line with confidence.
Why choose our ultramarathon training plan?
No matter your distance or terrain, we’ll give you everything you need to take on the challenge - and finish it strong.
Plano personalizado
Your ultra isn’t like anyone else’s - and neither should your training be. Runna builds a plan around your race distance, terrain, fitness, and schedule, whether you’re preparing for your first 50k or your next 100-miler.
Orientação e suporte
Training for an ultra can feel daunting, but you’re never on your own. Our in-app articles cover everything from long run fueling to back-to-back training, and our support team is here 24/7 to answer your questions and keep you on track.
Treinamento de elite
Our coaching team includes Olympians and ultra specialists who know what it takes to go beyond the marathon. Their expertise is built into every session, giving you the structure and confidence to train smarter and avoid burnout.
Rastreamento e insights
Log your runs, monitor your long-term progress, and stay motivated as you tick off milestone after milestone. Runna makes it simple to see how far you’ve come - and how ready you are to go further.
Como você pode começar
Ultramarathon training might sound complicated, but with Runna, it’s simple and clear from the very first step.
Escolha seu plano
Set your ultra goal - whether it’s a 50k, 100k, or beyond - and we’ll build a plan that adapts to your distance, terrain, and schedule.
Faça o download do aplicativo
Your full program is ready in the Runna app, complete with detailed sessions, pacing guidance, and fueling tips tailored for ultra training.
Corra, corra, corra!
Simply tap ‘Go’ and follow along. Every run is laid out clearly, so you always know exactly what to do.
Atingir essa meta
Stick with your plan and you’ll line up for your ultra prepared to run strong, finish proud, and hit your goal.
Explicação dos exercícios
Your ultramarathon training includes a mix of sessions - each with a clear purpose. Here’s what they are and how they’ll help you on race day.
Easy Run
Easy runs are low-intensity sessions where you should be able to hold a conversation. They form the bulk of your mileage, building aerobic fitness while letting your body recover between harder efforts.
Long run
Long runs are steady efforts where you gradually build up distance and time on your feet. They’re the cornerstone of ultra training, teaching your body and mind to handle hours of running while practicing pacing, fueling, and hydration strategies.
Interval sessions
Intervals alternate faster running with recovery periods. They build speed, efficiency, and running economy - making your ultra pace feel more comfortable and sustainable.
Hills
Hill reps involve running hard uphill, then recovering on the way down. They build leg strength, power, and mental toughness - all vital for tackling climbs and descents on trail ultras.
Recovery run
Recovery runs are very short, very easy jogs after tough sessions. They help loosen muscles, improve circulation, and get your legs ready for the next key workout without strain.
Strides
Strides are 10–20 second bursts run fast but relaxed, with full recovery between each. They improve leg turnover and running form, keeping you smooth and efficient even after long hours on your feet.
Tempo sessions
Tempo runs are controlled efforts at a comfortably hard pace. They help you hold a strong rhythm for extended periods, which is essential for steady progress across the many kilometers of an ultra.
Threshold runs
Threshold refers to your ability to manage lactate buildup during exercise. In your plan, interval sessions target running at or just below your lactate threshold for maximum gains. They train you to manage fatigue and maintain a strong rhythm through your ultra.
Destacado em
Inspiração
The Ultimate Ultramarathon Training Guide
Ultramarathons are some of the toughest challenges that runners attempt, so we've put together a guide to help you conquer them!
How to Fuel Your Training
Find out how to fuel and hydrate yourself before, during and after your runs with this handy overview guide
Understanding your long runs
Here we explain the purpose of a weekly long run and explain why the pace within your long runs varies week on week.
Leve sua corrida para o próximo nível
Seu treinador de corrida personalizado com planos de treinamento personalizados para você atingir suas metas, seja sua primeira ou quinta meia maratona.
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