An ultra marathon is a footrace that exceeds the traditional marathon distance of 26.2 miles (42.195 kilometers). Most ultra marathons are either 50 kilometers (31.07 miles) or 100 kilometers (62.14 miles), but some races can be much longer, such as 100 miles or even 200 miles.
Training for an ultra marathon can vary depending on a number of factors, including the distance of the race, the terrain and altitude, the runner's experience and fitness level, and the goals of the runner. Generally, it is recommended that runners have a solid base of running fitness before beginning ultra marathon training. This might mean regularly running several times per week for several months.
For a 50k ultra marathon, a typical training plan might be 16-20 weeks long, while a 100k or 100-mile ultra marathon might require up to 24 weeks of training. However, some runners may require more or less time depending on their individual circumstances.
Ultra marathon training typically includes a mix of long runs, tempo runs, speed work, hill repeats, and cross-training such as strength training and yoga. Nutrition, hydration, and recovery strategies are also important components of ultra marathon training. It's important to listen to your body and adjust your training as needed to avoid injury or burnout.