50K Trail Ultra - 20 week Training Plan by Eric Orton

Author

Eric Orton

All plans by this Coach

Length

20 Weeks

Typical Week

5 Run, 2 Day Off

Longest Workout

22 miles

Plan Specs

running marathon

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Summary

This 20-week 50K Trail Ultra Marathon training plan requires the use of a heart rate monitor. It was designed by Eric Orton, using his proven training principles developed from 21 years of coaching experience. It works well for seasoned runners and following this plan will prepare you for your race by including all of the elements used by Eric in training his personal coached ultra runners.
To start this plan you should have completed a 90 minute long run or more and have an experienced background in running, including marathons. The workouts included in most weeks alllow you to customize the plan to your capacity for weekly volume. Weekends are very specific, with a focus on "quality" back to back runs. The exception is in R&R weeks every fourth week when training is greatly reduced for 4-5 days. These R&R weeks will allow for adaptation and improved performance.

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 05:11

Eric Orton

BORN TO RUN COACH

Triathlon, running, cycling.

Provide coaching services for professional and age group athletes. Services include Personal Coaching and Online Plan.

Back to Plan Details

Sample Day 1

0:45:00
Program Start-up vVO2 Test - 1 mile.

BT: WU: 20 min. at an easy to moderate effort + 5 X 30 sec. building speed. TEST: The test is best done on flat terrain or track. TEST - After your WU, run ONE mile as fast as you can. Focus on being steady and not going out too hard. CD: 5-10 minutes nice and easy.
Data RECORD: Capture your average heart rate for the one mile test and follow the directions below to create your HR training zones.

Sample Day 2

0:40:00
Easy Endurance Zone 2 with cadence work

WU: 5-10 min. in zone 1 working on good mid foot strike and quick turnover. MS: Steady in zone 2 with a focus on cadence. Count how many times your right foot hits the ground in 15 second. Look to hit 23 per 15 seconds. CD: Zone 1.

Sample Day 3

0:40:12
Zone 2 with Pick-ups

WU: 5-10 min. in zone 1-2 working on quick turnover and driving knees forward. MS: Zone in zone 2 with a 10-20 second moderately hard pick-up every 8-10 min. during the run. CD: Zone 1.

Sample Day 4

0:50:00
Strength - 15 sec. steep hill repeats.

WU: 20 min. in zone 1-3 + 5 X 30 sec. building speed. MS: 6 X 15 sec. steep hill repeats with 2-3 min. RI. These should be done at a strong, progressive effort. Focus on starting out fairly easy and ending hard. Go by what feels hard for you. These should not be a max effort. Train, don''t strain. This means that the focus should be on consistency. Have a goal to be consistent with all of these at the same quality. CD: Zone 1-2.

Sample Day 6

1:30:00
Endurance Threshold - Zone 2-3.

WU: 15 min. in zone 1-2. MS: Fluctuate your efforts between zone 2-3 as you feel. Avoid running steady for very long, change it up often. Great on a hilly course. CD: Zone 1.

Sample Day 7

0:45:00
Endurance Threshold - Steady in zone 3

WU: 20 min. in zone 1-2. MS: Steady in zone 3. CD: Zone 1.

Sample Day 8

0:30:00
Easy Endurance Zone 2 with cadence work

WU: 5-10 min. in zone 1 working on good mid foot strike and quick turnover. MS: Steady in zone 2 with a focus on cadence. Count how many times your right foot hits the ground in 15 second. Look to hit 23 per 15 seconds. CD: Zone 1.

50K Trail Ultra - 20 week Training Plan by Eric Orton

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