BSX Athletics: Beginner 50 Mile/100K Ultramarathon - 4.75 to 9.25 Hours

Average Weekly Training Hours 02:49
Training Load By Week
Average Weekly Training Hours 02:49
Training Load By Week

This training plan is a good fit for runners who are new to ultramarathons or who need or prefer a low-volume program. It can be used to prepare for a successful finish in races ranging between 50 miles and 100 km (62 miles) in distance. The plan is 19 weeks long and features five runs per week. It also includes five lactate threshold tests, in Weeks 3, 6, 9, 12 and 15. These tests are opportunities to use BSX Insight to measure your progress and adjust your training zones. Be sure to complete a lactate threshold test before you start the plan in order to establish your initial zones. You should also be able to run comfortably for at least 12 miles before you start. Like all BSX Insight/Matt Fitzgerald Training Plans, the Beginner 50 Mile/100K Plan is based on the 80/20 Rule, which stipulates that 80 percent of total training time is spent at low intensity and the remaining 20 percent at moderate and high intensities. This approach is scientifically proven to produce better results for runners of all levels. See for yourself!

Sample Day 2
0:45:00
Speed Play 45 (6x20)

Warm up for 5 minutes in Zone 2. Then run for 40 minutes in Zone 2, sprinkling 6 efforts in Zone 5 lasting 20 second each throughout this segment. It doesn't matter when you do these efforts, but be sure to allow enough time to fully recover from each before you start the next one.

Sample Day 3
0:45:00
Foundation Run 45

Warm-up for 5 minutes in Zone 1. Then run for 40 minutes in Zone 2.

Sample Day 4
0:45:00
Fast Finish Run 45 (5)

Warm up for 5 minutes in Zone 1. Then run for 35 minutes in Zone 2. Finally, run for 5 minutes in Zone 3.

Sample Day 6
12mi
Long Run 12

Warm-up for 0.5 mile in Zone 1. Then run for 11.5 miles in Zone 2.

Sample Day 7
0:45:00
Foundation Run 45

Warm-up for 5 minutes in Zone 1. Then run for 40 minutes in Zone 2.

Sample Day 9
0:45:00
Speed Play 45 (6x30)

Warm up for 5 minutes in Zone 2. Then run for 40 minutes in Zone 2, sprinkling 6 efforts in Zone 5 lasting 30 seconds each throughout this segment. It doesn't matter when you do these efforts, but be sure to allow enough time to fully recover from each before you start the next one.

Sample Day 10
0:45:00
Foundation Run 45

Warm-up for 5 minutes in Zone 1. Then run for 40 minutes in Zone 2.