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Ultra 50k

Author

TriVault Multisport

All plans by this Coach
No Ratings

Length

18 Weeks

Plan Specs

running

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This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This 18 week 50k plan is for an athlete who can currently complete a marathon and is interested in completing a 50k. Current running mileage should be 20+ miles per week.



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
0:27 hrs 1:00 hrs
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Workouts Per Week Weekly Average Longest Workout
0:27 hrs 1:00 hrs
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TriVault Multisport

TriVault

We take into consideration all aspects of your life when designing a training program that is tailored to you and your specific needs.

TriVault provides full coaching services including: consultation to determine goals and race plan; custom training program; unlimited communication; race strategy development; development of heart rate training zones; discounts on multisport gear and equipment; and more.

Sample Day 1

2mi

Run on a flat course or treadmill. Keep HR in Zone 3 (RPE 5-6). Focus on good form.

Sample Day 2

3mi

Run on a flat course or treadmill. Keep HR in Zone 2 (RPE 3-4). Focus on good form.

Sample Day 3

0:19:59

WU: 5'.
MS: 10' Tempo run.
CD: 5'.
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Tempo run on a flat course or treadmill. Keep HR close to Lactate Threshold (RPE 7-8) or 20-30" slower per mile than 5K pace. Focus on good form.

Sample Day 5

6mi

Run on a flat course or treadmill. Keep HR in Zone 2 (RPE 3-4) or 45"/mile slower than your race pace. Focus on good form.

Sample Day 6

4mi

Run on a flat course or treadmill. Keep HR in Zone 2 (RPE 3-4). Focus on good form.

Sample Day 8

3.5mi

WU: 1 mile.
MS: 2x800 w/400 walk or jog recovery.
CD: 1 mile.
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This workout is best if done on a track or treadmill. Each 800 should be done at 10K pace or RPE 7-8.

Sample Day 9

3mi

Run on a course that has a similar surface and elevation profile to your 50k race course. Keep HR in Zone 2 (RPE 3-4). Focus on good form.

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