Push Your Limits

50K Training Plan

At a glance

Length

16 Weeks

Typical Week

5 Run or Lift - 2 Days Off

WORKOUTS

A balanced mix of specific runs, strength, core, and mobility.

Build Phases

3 weeks of building (white blocks) 1 week of cut-back recovery (blue blocks)

Get Ready To Transform Your Training

How it works

Please note, I recommend before starting this plan you have a solid base of 2-3 years of consistent running and are currently running at least 4 days per week.

Having 3-4 months of base building (aerobic zone 1-2) before you start any of the plans will benefit your training going into the plan. While this type of training might not feel as gratifying as a hard interval session, these efforts not only increase aerobic endurance but also help build muscular endurance for long days out on the trails. Once you’ve put in the time building your base, you can then begin layering in some intensity.

Race distances I suggest you have run prior to starting the program:

50k- Finished at least a marathon distance before training
50 mile-Finished at least a 50k distance before training
100 mile – Finished at least a 50-mile distance before training.

The training plan is built upon time. Keep your heart rate in high zone 1 to mid zone 2 for the runs except for the tempo, intervals and rest day runs. Rest days should stay in mid to high zone 1. Tempo and interval will range from zone 3 to 5. If running on technical or hilly trails staying in the lower zones could mean that your pace is slower than on flat roads. This is fine and expected! If you choose to use milage, convert it by every 1 hour = 5 miles.

You should not start this training plan if you have a major injury. I would suggest consulting your doctor before starting any new program. If you have any nagging aches or pains, try addressing them before you start adding on more miles. *The mobility video will help with some common tight areas runners may have.

50K Training Plan

Your Workouts

Zone 1 & 2: (Aerobic Runs)

This is the bread and butter of your training. If you were building a house this would be the foundation that everything else is built upon. All runs will be done in this zone unless indicated. Start each run in zone 1, gradually go up to zone 2, finish in zone 1. If you're not using a HR monitor, gage your pace by your conversation. These runs should be EASY and at a pace that is conversational.The effort should be comfortable enough that you could hold an ongoing conversation with a training partner. Stay relaxed and try to focus on breathing through your nose.

Zone 4-5: (Interval Runs)

During these runs, you will be working on your max effort (VO2 Max). VO2 max training further improves your ability to tolerate lactate threshold intensities. Interval work done consistently and appropriately builds running efficiency, leg turnover, and prepares you for possible moments during your race when you may just need to push past your comfort zone and go a little harder. *If your legs get tired and you are no longer able to stay in zone 4, you are no longer getting the intended benefits of the workout. For best results, do when well-rested.

Hiking/Walking:

You WILL hike or walk at some point during your race. Usually it’s when you come upon a steep vertical section, coming into the aid station, or simply need to slow down, but you do not want to stop completely. You should be doing some kind of hiking up steep terrain or fast walking on level ground at least once a week, 8 week prior to your race. The purpose of this is to train your lowest gear. You want to become efficient at your lowest speed, because there will be a time when your lowest speed is all you can do during the race.

Zone 3: (Tempo Runs)

You will be working on your lactate threshold during these runs. Your lactate threshold is the maximum amount of work rate you can sustain for long durations. Tempo runs should be at a steady effort. They should feel like they are challenging you, but not an all-out effort. The amount of time you will stay in zone 3 will be indicated in the training plan.

Specific Runs:

These are race specific runs. They should mimic the terrain as much as possible to the race you will be running. Incorporate similar terrain, technicality, and elevation into you specific runs. You should be doing at least 1 specific runs 6-8 weeks before the race. Try to make the specific run your Saturday long run.

Long Runs:

These are the runs that will test you mentally and physically. Your long runs will also be the time you prep for the race. These training runs are not just about time on your feet, but time you will spend time experimenting with your race-day nutrition, hydration, clothes, ect. Leading up to a race you will want to have a plan of what you're going to eat, wear, ect. With that being said, your race day plan may not go as you had planned. You've got to be ok with that if something happens when you're out on the race course. That is all part of the adventure and fun of running an ultra. You never know what's going to happen out there on the trails. Being able to adapt and change is a great skill to learn.

Rest/Easy Days:

These days are just as important as the training days. Your body needs to rest and recover in order to continually improve. I have Mondays as your rest days and Fridays should also be easy-peasy. Rest days are great days to go for a walk or hop on the bike.

Core:

A strong core helps runners with their stability, balance, posture, and overall control. The core needs to be stable and balanced in order for the arms and legs to perform most effectively.

Strength Training:

Your body drives your running form. If done correctly strength routines will effectively rewire how your body moves so you can run better. Strength in endurance sport is used as a way to improve performance and prevent injury. Endurance athletes want to have a body that will hold up and withstand the hours upon hours they put on their feet.

Mobility:

The meaning of mobility is: the ability to move or be moved freely and easily. If your body can't move through the normal ranges of motion required by running, your injury risk will increase and running efficiency will decrease. In order for you to be able to run properly, you need to first work on moving properly throughout your day to day life.

50K Training Plan

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Looking for a training plan tailored to YOUR specific goals?

These training plans are not specific to someone’s individual needs, life, goals, and stresses. If you are looking for personal coaching with training plans designed specifically for your life and workouts tailored to your specific goals, please feel free to contact Peak Fitness Training.

Feel free to contact me with any questions or check out my coaching plans.

When working with me you will have a variety of workouts designed to your goals, access to all your workouts on my app, and unlimited communication with me.