Relentless Forward Commotion - 50 Mile Ultramarathon Training Plan & Guide

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Creator: Relentless Forward Commotion
Source: 50 Mile Ultramarathon Training Plan & Guide
Distance: 50 miles
Max Long Run: 31 miles
Peak Weekly: 64 miles
Length: 24 weeks
Days / Week: 5
Speed Work: Yes
Skill: Intermediate
Download Plan (.xslx)

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total Mileage
1	Rest	6 mi	4 mi (speed)	6 mi	Rest	10-12 mi	60 mins	34 mi
2	Rest	6 mi	4 mi (hills)	6 mi	Rest	12-14 mi	1 hr 10 mins	37 mi
3	Rest	6 mi	5 mi (speed)	7 mi	Rest	14-16 mi	1 hr 10 mins	41 mi
4	Rest	4 mi	3 mi	5 mi	Rest	10 mi	Active Recovery	22 + AR
5	Rest	7 mi	5 mi (hills)	7 mi	Rest	16-18 mi	1 hr 20 mins	45 mi
6	Rest	7 mi	6 mi (speed)	7 mi	Rest	16-18 mi	1 hr 20 mins	46 mi
7	Rest	7 mi	6 mi (hills)	7 mi	Rest	18-20 mi	1 hr 30 mins	49 mi
8	Rest	5 mi	3 mi	5 mi	Rest	12 mi	Active Recovery	25 + AR
9	Rest	8 mi	6 mi (speed)	8 mi	Rest	22 mi	1 hr 45 mins	54 mi
10	Rest	10 mi	6 mi (hills)	8 mi	Rest	12 mi	2 hrs	58 mi
11	Rest	8 mi	6 mi (speed)	8 mi	Rest	24 mi	1 hr 45 mins	56 mi
12	Rest	6 mi	4 mi	6 mi	Rest	14 mi	Active Recovery	28 + AR
13	Rest	10 mi	6 mi (hills)	8 mi	Rest	22 mi	2 hrs	58 mi
14	Rest	12 mi	6 mi (speed)	10 mi	Rest	14 mi	2 hrs 30 mins	57 mi
15	Rest	10 mi	7 mi (hills)	8 mi	Rest	26 mi	2 hrs	63 mi
16	Rest	7 mi	4 mi	7 mi	Rest	14 mi	Active Recovery	32 + AR
17	Rest	10 mi	5 mi	8 mi	Rest	20 mi	3 hrs	63 mi
18	Rest	12 mi	8 mi	10 mi	Rest	24 mi	1 hr 45 mins	64 mi
19	Rest	8 mi	4 mi	8 mi	Rest	14 mi	Active Recovery	34 + AR
20	Rest	12 mi	4 mi	6 mi	Rest	31 mi (50 k)	60 mins	59 mi
21	Rest	14 mi	8 mi	10 mi	Rest	16 mi	2 hrs 30 mins	63 mi
22	Rest	10 mi	6 mi	8 mi	Rest	18 mi	60 mins	48 mi
23	Rest	8 mi	4 mi	8 mi	Rest	10 mi	60 mins	36 mi
24	Rest	4 mi	Rest	30 minutes	Rest	50 miles!		57 mi

Recast & Reforge - 50 Mile Ultra Marathon Training Plan For Wannabe Runners

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Creator: Recast & Reforge
Source: 50 Mile Ultra Marathon Training Plan For Wannabe Runners
Distance: 50 miles
Max Long Run: 24 miles
Peak Weekly: 50 miles
Length: 16 weeks
Days / Week: 4
Speed Work: Yes
Skill: Beginner
Download Plan (.xslx)

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday	Total Mileage
1	Rest Day	Rest Day	3 miles	Rest Day	4 miles	Rest Day	5 miles	12
2	Rest Day	Rest Day	3 miles	Rest Day	2 miles	2 miles	8 miles	15
3	Rest Day	Rest Day	6 miles	Rest Day	2 miles	3 miles	8 miles	19
4	Rest Day	Rest Day	3 miles	Rest Day	6 miles	3 miles	10 miles	22
5	Rest Day	Rest Day	5 miles	Rest Day	4 miles	6 miles	12 miles	27
6	4 miles	Rest Day	4 miles	Rest Day	Rest Day	8 miles	Rest Day	16
7	Rest Day	Rest Day	4 miles	Rest Day	3 miles	8 miles	14 miles	29
8	Rest Day	Rest Day	5 miles	Rest Day	4 miles	5 miles	18 miles	32
9	Rest Day	Rest Day	6 miles	Rest Day	6 miles	5 miles	18 miles	35
10	5 miles	Rest Day	4 miles	Rest Day	5 miles	8 miles	Rest Day	22
11	5 miles	Rest Day	3 miles	Rest Day	Rest Day	8 miles	24 miles	40
12	Rest Day	Rest Day	6 miles	Rest Day	4 miles	3 miles	32 miles	43
13	Rest Day	Rest Day	6 miles	Rest Day	2 miles	18 miles	24 miles	50
14	Rest Day	Rest Day	8 miles	Rest Day	2 miles	12 miles	18 miles	40
15	Rest Day	Rest Day	8 miles	Rest Day	2 miles	6 miles	14 miles	30
16	Rest Day	Rest Day	2 miles	Rest Day	1-2 miles	Race Day (50 Miles)	Ehh…	53-54

Hal Koerner - 50 Mile

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Creator: Hal Koerner
Source: Hal Koerner’s 50-Mile Training Plan
Distance: 50 miles
Max Long Run: 30 miles
Peak Weekly: 76 miles
Length: 16 weeks
Days / Week: 6
Speed Work: Yes
Skill: Intermediate
Download Plan (.xslx)

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	6 mi	6 mi fartleks	4 mi am / 4 mi pm	6 mi hill repeats	4 mi	15 mi	9 mi
2	Rest	6 mi fartleks	8 mi	8 mi	4mi	17 mi	9 mi
3	Rest	8 mi fartleks	5 mi am / 5 mi pm	6 mi hill repeats	6 mi	20 mi	11 mi
4	Rest	8 mi	8 mi	4 mi am / 4 mi pm	8 mi tempo runs	15 mi	11 mi
5	Rest	8 mi	8 mi	5 mi am / 5 mi pm	8 mi	20 mi	15 mi
6	Rest	5 mi am / 5 mi pm	8 mi	6 mi hill repeats	6 mi	18 mi	15 mi
7	Rest	8 mi	8 mi	8 mi tempo runs	6 mi	22 mi	15 mi
8	Rest	6 mi fartleks	4 mi am / 4 mi pm	8 mi hill repeats	6 mi	25 mi	13 mi
9	Rest	8 mi	4 mi am / 4 mi pm	8 mi	8 mi tempo runs	20 mi	15 mi
10	Rest	8 mi	6 mi	6 mi	4 mi	25 mi	20 mi
11	Rest	8 mi	6 mi	6 mi hill repeats	6 mi	15 mi	15 mi
12	Rest	6 mi	6 mi	8 mi tempo runs	6 mi	25 mi	25 mi
13	Rest	5 mi am / 5 mi pm	Rest	6 mi tempo runs	4 mi	30 mi	7 mi
14	Rest	5 mi am / 5 mi pm	6 mi	6 mi tempo runs	6 mi	15 mi	7 mi
15	Rest	8 mi	6 mi	6 mi	6 mi	10 mi	7 mi
16	Rest	6 mi	4 mi	4 mi	3 mi	50!

Trail Runner Magazine - Training For Your First Ultra Over 50K

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Creator: Trail Runner Magazine
Source: Training For Your First Ultra Over 50K
Distance: 50 miles
Max Long Run: 25 - 31 miles
Peak Weekly: 58 miles
Length: 12 weeks
Days / Week: 5
Speed Work: Yes
Skill: Beginner (with a base of 30 miles per week)
Download Plan (.xslx)

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
1	Rest	4 mi easy	2 mi easy, 8 x 30 sec hills mod/hard with 90 sec easy recovery, 2 mi easy/mod	4 mi easy	Rest or crosstrain	10 mi easy on trails	6 mi easy on trails with 4 x 30 sec fast/2 min easy
2	Rest	4 mi easy	2 mi easy, 10 x 30 sec fast (think mile race effort)/1 min easy, 2 mi easy	4 mi easy	Rest or crosstrain	10 mi easy/mod on trails. Work the downhills. On easy/mod runs, you can push if you feel good	6 mi easy on trails plus 4 x 20 sec hills mod/hard
3	Rest	5 mi easy with 6 x 20 sec fast/2 min easy	2 mi easy, 15 x 1 min fast/1 min easy, 2 mi easy/mod. Think 5k to start, more effort to finish	5 mi easy	Rest or crosstrain	12 mi easy on trails (30 min mod/hard in middle around 1-hour effort)	6 mi easy on trails plus 6 x 20 sec hills mod/hard
4	Rest	5 mi easy with 4 x 20 sec fast/1 min easy	2 mi easy, 10 x 2 min fast/1 min easy, 2 mi easy/mod. Think 10k to start, more effort to finish	5 mi easy	Rest or crosstrain	14 mi easy/mod on trails. Work the downhills	8 mi easy on trails plus 6 x 20 sec hills mod/hard
5	Rest	5 mi easy with 4 x 20 sec fast/40 sec easy	2 mi easy, 6 x 1 min hills hard with 2 min easy recovery, 5 min easy, 15 min mod/hard (think 10k effort), 2 mi easy. NOTE: can add treadhike in PM any Wed until race week	6 mi easy	Rest or crosstrain	10 mi easy on trails (30 min around 1-hour effort in middle)	8 mi easy on trails with 4 x 30 seconds fast/2 min easy
6	Rest	6 mi easy with 4 x 20 sec fast/2 min easy	2 mi easy, 3 x 8 min fast/3 min easy (think 1-hour effort), 2 mi easy with 4 x 30 sec fast/2 min easy	6 mi easy	Rest or crosstrain	16 mi easy/mod on trails. Work the downhills	10 mi easy on trails with 4 x 30 sec fast/2 min easy
7	Rest	6 mi easy with 6 x 20 sec fast/2 min easy	2 mi easy, 5 x 3 min hills hard with 3 min easy recovery, 2 mi moderate	6 mi easy	Rest or crosstrain	20 mi easy on trails (1 hour mod in middle around marathon effort)	12 mi easy on trails with 4 x 30 sec fast/2 min easy
8	Rest	2 mi easy, 20 min mod/hard (think 1-hour effort), 2 mi easy with 4 x 30 sec fast/30 sec easy	5 mi easy	Rest	2 mi easy in AM	25 mi to 50k pushing a bit on trails (can be a training race). Practice fueling and work downhills. This will be tough and make you question life decisions	🍕
9	Rest	6 mi easy with 4 x 30 sec fast/2 min easy	2 mi easy, 8 x 3 min fast (think 1-hour effort to start, more effort to finish) with 1 min easy recovery, 2 mi easy	8 mi easy	Rest or crosstrain	20 mi easy/mod on trails (30 min mod around half marathon effort in middle). Work all downhills	16 mi easy on trails plus 8 x 30 sec hills mod/hard
10	Rest	6 mi easy plus 4 x 20 sec hills mod/hard	2 mi easy, 5 x 3 min hills hard with 3-4 min easy recovery, 2 miles mod	6 mi easy	Rest or crosstrain	18 mi easy/mod on trails	12 mi easy on trails plus 4 x 30 sec hills mod/hard
11	Rest	5 mi easy	2 mi easy, 30 min hard on trails, 2 mi easy. Have fun with it and get comfortable with discomfort	5 mi easy	Rest or crosstrain	10 mi easy on trails (20 min mod around half marathon effort in middle)	6 mi easy plus 4 x 30 sec hills mod/hard
12	Rest	2 mi easy, 15 min moderate (think marathon effort to start, faster in last 5 minutes), 2 mi easy	3 mi easy	Rest	2 mi easy in AM	50 Miler! Start easy, fuel lots, smile more, and celebrate no matter what happens	🍕