Ultramarathon 50K Training Plan

This 50K plan is designed for the intermediate runner who has a history of marathon or half-marathon events, has been running consistently for a few months, and is currently comfortable with 10 miles, or about 90 minutes of steady running.

Mon
Tues
Wed
Thurs
Fri
Sat
Sun
Week 1
37 Total Miles
Rest /
Recovery
5 mi easy w/ 4-6 pick-ups at end
7 mi easy-moderate with 6 x :30-:45 hills
rest or XT or 4 mi @ Z1
5 mi easy
6 mi with 4-6 x :20 hills
10 mi rolling, easy-moderate
Week 2
40 Total Miles
Rest /
Recovery
5 mi easy with 6-8 pick-ups at end
7 mi easy-moderate with 6-8 x :45 hills
rest or XT or 4 mi @ Z1
6 mi easy
6 mi with 4-6 x :20 hills
12 mi rolling, easy-moderate
Week 3
42 Total Miles
Rest /
Recovery
5 mi easy with 6-8 pick-ups at end
7 mi total: 3 mi easy, 8-10 x 1:00 hills, 2 mi moderate, 1-2 mi easy
rest or XT or 4 mi @ Z1
6 mi easy
6 mi with 6-8 x :20 hills
14 mi mostly easy
(middle 8 miles pick it up at the end of each mile)
Week 4
29 Total Miles
Rest /
Recovery
4 mi easy with 4-6 pick-ups at end
5 mi easy-moderate with 4-6 x :30 hard
rest & recovery
4 mi easy
6 mi with 6-8 x :30 hills
10 mi rolling, easy-moderate
Week 5
43 Total Miles
Rest /
Recovery
5 mi easy with 6-8 pick-ups at end
7 mi total: 3 mi easy, 6-8 x 2:00 hills, 2 mi moderate, 1 mi easy
rest or XT or 4 mi @ Z1
6 mi easy
7 mi with 4-6 x :30 hard
14 mi with 1 hour easy, 20-30 min tempo, remainder easy-moderate
Week 6
45 Total Miles
Rest /
Recovery
5 mi easy with 6-8 pick-ups at end
7 mi total: 2-3 mi easy, 6 x 2:00 hills, 6 x 1:00 hills, 4 x :30 hard, 2 mi easy
rest or XT or 4 mi @ Z1
6 mi easy
7 mi with 4-6 x :30 hard
16 mi rolling, easy-moderate pushing a bit on the downhills
Week 7
48 Total Miles
Rest /
Recovery
7 mi easy 6-8 :20 hills at end
8 mi total: 3 mi easy, 5 x 3:00 hills, 2 mi moderate, 4 x :30 hard
rest or XT or 4 mi @ Z1
5 mi easy
8 mi with 6-8 x :30 hills
16 mi with 1 hour easy, 20 min tempo, 10 min easy, 20 min tempo, remainder easy
Week 8
31 Total Miles
Rest /
Recovery
4 mi easy with 4-6 pick-ups at end
5 mi easy with 4-6 x :30 hard
rest & recovery
4 mi easy
6-8 mi with 6-8 :30 hills
10 mi rolling, easy-moderate
Week 9
51 Total Miles
Rest /
Recovery
7 mi easy with 6-8 :20 hills at end
7 mi total: 2 mi easy with 6-8 x 3:00 hills, 2 mi easy
rest or XT or 4 mi @ Z1
5 mi easy
18 mi hilly
10 mi rolling, easy-moderate
Week 10
52 Total Miles
Rest /
Recovery
8 mi easy with 6-8 :20 hills at end
8 mi total: 2 mi easy, 6-8 x 3:00 hills, 2 mi easy, 4 x :30 flat/fast
rest or XT or 4 mi @ Z1
6 mi easy
8 mi with 4-6 x :30 hard
18 mi easy-moderate pick a few hills to push up, 6-8 times fartlek style
Week 11
55 Total Miles
Rest /
Recovery
7 mi easy with 6-8 :20 hills at end
7 mi total: 3 mi easy, 4 x 3:00 hills / 3 x 2:00 hills / 2 x 1:00 hills, 2 mi easy
rest or XT or 4 mi @ Z1
5 mi easy
20 mi with 1 hour marthon effort (easier than tempo)
12 mi easy, rolling with at least 1 hard, extended downhill
Week 12
33 Total Miles
Rest /
Recovery
4 mi with 4-6 pick-ups at end
5 mi with 6 x :30 hard
rest & recovery
6 mi easy
6 mi ith 6-8 :30 hills
12 mi
Week 13
54 Total Miles
Rest /
Recovery
8 mi easy with 6-8 :20 hills at end
8 mi total: 2 mi easy, 4-5 x 5:00 hills, 1 mi moderate, 4 x :30 hard
rest or XT or 4 mi @ Z1
6 mi easy
20 mi easy-moderate, try to simulate race course
10 mi easy, rolling, pushing the downhills
Week 14
56 Total Miles
Rest /
Recovery
8 mi easy with 6-8 :20 hills at end
8 mi total: 2 mi easy, 4 x 5:00 hills, 4 x 1:00 hills, 4 x :30 flat/fast, 1 mi easy
rest or XT or 4 mi @ Z1
6 mi easy
8 mi with 4-6 x :30 hard
22 mi with 1 hour easy, 90 min progression to marathon effort, remainder easy-moderate
Week 15
37 Total Miles
Rest /
Recovery
5 mi easy with 4-6 :20 hills at end
7 mi total: 2-3 mi easy, 20 min marathon effort, 2 mi easy, 4 x :30 flat/fast
rest or XT or 4 mi @ Z1
5 mi easy with 4-6 :20 hills at end
rest or 4 mi @ Z1
12 mi rolling, easy-moderate
Week 16
13 + Race Totals
Rest /
Recovery
5 mi with 4-5 x 1:00 hills
4-5 mi easy with 4-6 x :20 hills
Off
3 mi with 4-5 :20 hills
50K Race
rest & recovery

16-Week 50K Training Plan Details

As most 50Ks are off-road events, the plan assumes the goal race is on trail, with a moderate amount of elevation gain - 3000 to 5000 feet of climbing through the race.

If you’re new to trails, that’s okay! Preferably, you would have access to run at least two of your weekly training days on trail, or dirt roads, with some hills. For most of the long days, try to find trails that are somewhat similar to the race course, but again, if that is not logistically possible you can still get adequate training on rolling, urban routes (or treadmills).

Mileage goals here are an estimate. When training for trail or ultra events, many athletes prefer using time-based workouts. The schedule assumes an average pace of 10 minutes per mile, allowing for slower-paced, hilly trails and faster interval sessions. So, a long run of 10 miles is equivalent to 90-110 minutes of running. Feel free to adjust mileage slightly for your personal, comfortable pace.

Program Notes

Rest & Recovery days: Be sure to focus on nourishing your body with quality food, gentle movement, and any feel-good extras you like, such as foam rolling, hot tub, massage, etc. An easy walk, some mobility work, or a gentle yoga practice that isn’t focused on strength are great options for movement.

Thursdays: Listen to your body! Don’t be afraid to take another full rest day if you’re feeling run-down at all or you’ve had a bit of a niggle this week. Otherwise, an easy-paced bike ride, swim, or hike works well here. If nothing feels amiss and you look forward to an easy 30-45 minute run (think: shuffle!), go for it.

Wednesday workouts: These are written as almost exclusively hill intervals, to reduce impact and injury risk. Mix up the gradient from week to week, aiming for 4-8% throughout the training cycle. If you can’t do them all on hills, don’t worry about it! Some flatter but faster work is no less beneficial. Just be mindful of any niggles. Also, treadmills work just fine here, too (however, you won’t get the downhill training stimulus).

Long runs: Have fun on your weekends! If you can get to trails that are similar to your race course, that is great; otherwise, again, don’t stress about it every week. Practice your fueling, test out gear, and work on your mental prep. Be sure to include a few long downhills at a good effort (as noted in the plan) to get those quads used to descending and ready for your event.

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