Dirty 30 Beginner 50KM

Average Weekly Training Hours 05:02
Training Load By Week
Average Weekly Training Hours 05:02
Training Load By Week

Beginner 50K Plan

The Beginner 50K Plan works from 4 to 5 days of running per week. Workouts here help you tackle the big climbs of the Dirty 30 course. Mileage here is focused on building your confidence for the Dirty 30. If you're local to Denver, Colorado - join the Dirty 30 Dirt Pack to train with others.

This plan is designed to help you confidently tackle the Dirty 30. This plan is very basic in nature and doesn't have the complexity or specificity you will get with the Dirty 30 Dirt Pack or 1:1 coaching. If you're looking for a plan with specific workouts, strength training, and more personalization - contact us at info@lifelongendurance.com

Sample Day 0
0:30:00
Aerobic Easy Run

Aerobic Easy Run, Conversational Pace

Sample Day 1
0:40:00
Aerobic Easy Run

Aerobic Conversational Pace, Zone 2 Heart Rate

Sample Day 2
0:40:00
Aerobic Easy Run

Aerobic Conversational Pace, Zone 2 Heart Rate

Sample Day 5
1:00:00
Long Run

Long Runs are not designed to be soul crushing hard efforts, in fact it's designed to be the opposite.

Long runs need to be run in Z1 and z2 where you are burning fat as your main source of fuel. IF you start breathing too hard and reaching into z3 you'll begin switching your bodies fuel source which without proper fueling can lead to a major bonk and doesn't work towards building an efficient ft burning long distance runner.

Sample Day 14
0:35:00
Aerobic Easy Run

Aerobic Conversational Pace, Zone 2 Heart Rate

Sample Day 15
0:40:00
Hill Workout

10-15:00 Easy running
5x 1:00 Hills @ 10K effort, 2:00 jog down recovery
10-15:00 Easy running

Sample Day 20
0:35:00
Long Run (optional)

Active Recovery, keep this run low and slow focusing on active recovery. Stop and stretch as needed. finish this run feeling comfortable and loose, ready to rock the next week of training.