50k trail run training plan for beginners

Average Weekly Training Hours 02:35
Training Load By Week
Average Weekly Training Hours 02:35
Training Load By Week

This 12 week training plan is geared toward the first time ultra runner who will be racing a 50k trail running race. The plan has an ideal balance between quality training and recovery to promote the best physiological adaptation and get you to the line in great shape. The athlete should be able to run 6 miles as a long run. This plan was developed by Bob Seebohar, 2-time Leadville 100 run finisher (and a 2009 Leadman finisher), endurance coach, strength coach, exercise physiologist and sport dietitian.

Sample Day 2
3mi
Trail run

Mid to high aerobic.

Sample Day 2
0:30:00
Yoga/Dynamic stretching

Up to 30 minutes of yoga poses/stretches or prehab exercises using a foam roller, grid or other myofascial release equipment.

Sample Day 3
4mi
Negative split

Rolling hills. First 2 miles low aerobic, second 2 miles mid to high aerobic effort.

Sample Day 4
0:45:00
Crosstraining

Crosstraining. Good choices would be swimming, cycling, elliptical or rowing.

This can also include functional strength training, yoga and/or pilates.

Sample Day 5
4mi
Aerobic

Low to mid aerobic effort.

Sample Day 5
0:30:00
Yoga/Dynamic stretching

Up to 30 minutes of yoga poses/stretches or prehab exercises using a foam roller, grid or other myofascial release equipment.

Sample Day 6
0:45:00
Crosstraining

Crosstraining. Good choices would be swimming, cycling, elliptical or rowing.

This can also include functional strength training, yoga and/or pilates.

Bob Seebohar
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