This 20 week ultra running training plan is designed for individuals looking at improving their trail running performance or competing in their first 50km race who have some running background and are capable of handling back to back weeks of 25 miles of easy aerobic running to start with and building to a 50 mile week that include one high intensity session.

Do not be confused by the swimming in the plan. These are not swimming "workouts" they are optional swimming recovery sessions. Nothing will restore the pop in your legs faster than an easy few hundred meters in the pool. If you are a terrible swimmer that's not a problem. Just hang on the side of the pool and gently flutter kick your legs. We think you'll b amazed at how good your legs feel after these sessions.

The plan follows the proven model of three building weeks followed by a recovery week to allow your body to absorb the training that preceded it It takes you through an 8 week base period to solidify both general functional strength and the aerobic base you will need to support the hard work in the later weeks. It then moves into a 4 week running specific strength period to boost your running power and muscular endurance on uphills.

The meat of the program is a 6 week block of concentrated loading of the two principle components of any ultra distance trail run: Uphills and long distance.

The final 2 weeks are a taper and rest to prepare you for a trail run or race of around 30 miles / 50 kilometers.

Like any well crafted training program this one will only achieve the desired results if it is administered properly. This means following the intensity, volume and recovery recommendations. It also means listening to your body and resting when you need it. The stress of everyday life will impact your ability to handle the training load and must be factored in the evaluation of your readiness to train. We highly recommend that anyone serious enough about their training to use a plan like this, get tested in lab to establish their personal heart rate training zones.

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The V2.1 updates to this plan do not reflect a change in the training philosophy or methodology. We have added copious notes as well as more detailed explanations of workouts. These changes will help you self administer this plan and educate you on critical training principles along the way.

Steve House