20-Week First Mountain 50K Training Plan
A first ultra built around steep climbing: power hiking, 20-min climbs, descending strength and mountain fueling. A structured 20-week plan by RunForce.
Who Is This For
Newer trail runners targeting a first 50K in the mountains, with 2,000-3,000 m of climbing. You will spend a large part of race day hiking: this plan teaches you to hike efficiently, descend without wrecking your quads and fuel through a long mountain day.
Plan at a Glance
- Distance: Mountain 50K, 50 km (31 mi)
- Duration: 20 weeks
- Level: Beginner
- Training days/week: 4-6 (4 runs + strength)
- Peak training: about 7.4 h of running a week, long run 4h00, back-to-back 1h15
- Terrain: Steep mountain trail, long climbs and descents, some rocky footing
- Elevation profile: Built for mountain 50Ks with 2,000-3,000 m (6,500-10,000 ft) of climbing. Weekly climbing in the plan: 400 m (1,300 ft) rising to 1,600 m (5,200 ft).
How the Structured Workouts Work
- Targets: heart rate as a % of max HR, with a range for every step (warm-up, reps, recoveries, cool-down). Enter your max HR in TrainingPeaks; week 1 includes a field check.
- Zones: Z1 60-70% (RPE 2-3), Z2 70-78% (RPE 3-4), Z3 79-86% (RPE 5-6), Z4 86-91% (RPE 7-8), Z5 91-100% (RPE 8-9).
- RPE: each target also shows its 1-10 effort, for short reps, heat, altitude or running without a heart-rate monitor.
- No pace targets: pace means little on climbs and technical trail.
- Devices: workouts sync to compatible watches (e.g. Garmin, COROS, Suunto, Apple Watch). A chest strap is recommended.
- Strength: Strength Builder sessions with videos, sets, reps and a target RPE.
Prerequisites
A finished trail race of 25 km or more, running 4 times a week (about 4 h), a 75-min long run on hills, no current injury. Weekly access to a long hill or mountain trail (or a treadmill at 12-15%).
What Is Included
- 20 weeks of structured workouts: Foundation weeks 1-2, Aerobic Development weeks 3-8, Strength & Muscular Endurance weeks 9-13, Race-Specific weeks 14-18, Taper week 19, race week 20. An easier week every 3-4 weeks.
- Purposeful long runs, back-to-backs and a dress rehearsal, plus a fueling lesson on every long run.
- Race day set as a TrainingPeaks event on the final Saturday, with pacing, fueling and checklist.
- RunForce Strength Builder sessions with exercise videos, sets, reps and RPE: 2 a week in the foundation phases, 1-2 in the specific phases, none in the final 10 days.
Your Coach: Adrien Thévenet
UESCA-certified Ultrarunning Coach. Endurance coach since 2011, working with elite athletes, professional endurance athletes, major race winners, and a Spartan National Champion across road, trail, and mountain running.
Certifications:
-25 Years of Endurance Sports Experience
-TrainingPeaks Level 2
-UESCA Ultrarunning
-RRCA Certified
-STRYD Power Coach
-ACE Certified
With 25 years in endurance sports, I offer tailored coaching for diverse runners - from beginners to sub 3-hour marathoners. Emphasizing well-being, we collaborate on a program that fits your life keeping you motivated.