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	🍕