This is an Intermediate 50K plan for both the first time Ultrarunner and more experienced athletes. Intermediate is more defined by your history of running, not your experience at this distance. I suggest you have a base of running at least 20 miles per week before attempting this plan.
Easy Runs - These runs are designed to develop your aerobic system. Run them very easy at an effort you could carry a comfortable conversation with someone. Most people don't understand just how easy this needs to be, but if you are uncertain, slow down. You cannot go too slow during these runs. Additionally, you will generally have a harder or longer run the following day.
Variety - Run your easy days, easy. Run your hard days, hard.
Strides - Strides are utilized early in this plan to build a good structural foundation for speed work later in the program. Additionally, Strides are an excellent way to improve running economy through better mechanics. Make sure to read the pre-activity comments to understand how to execute strides efficiently.
26.2 Pace - This is your target pace for your marathon. I programmed one into this training plan to help you prepare for the demands of the 50K. Find a race or run one with friends or on your own. But there are designed workouts in this plan to help you run a fast marathon in preparation for your 50K.
Speed - VO2Max workouts can increase your aerobic capacity and therefore improve endurance running. These will certainly help you run a faster marathon, but there is also many benefits for increased VO2Max in Ultrarunning.
Cross-training - While I'm a huge proponent of strength work for runners, I have only included minimal cross-training that includes hiking in the build and peak phases. More than likely, you will hike a good portion of your race and we need to train as specific as possible for the demands of the event. Often, it's not about how fast you run your fastest miles, but how slow you run your slowest miles. Learning to hike efficiently will give you an advantage when hiking is necessary in your race.
If you have any questions, email me at firstname.lastname@example.org.
Coach Cliff Pittman
Training Load By Week
Average Weekly Training Hours: 01:58