16 week plan for 50 Mile Trail Run - starts Week 1 with 42 miles - Ramp up to start based on athlete level. Inquire about ramping by emailing firstname.lastname@example.org and I will assist your ramp free of charge.
take 15-20 mins to get your HR up and legs warm. Spend 20 mins varying your speed. take the max , then cool it down. finish the balance of the hour in zone 1 HR. https://youtu.be/NSyo06sZXOU
this is a endurance run..stay in zone 2 HR...nice and steady. Don't worry about pace or speed.
run as many hill repeats as you can for 6 miles or 1 hour