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24 week 50K Training Plan (Beginner to Intermediate)

Author

Michele Pettinger, RRCA Certified Running Coach @P3|Running

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Length

24 Weeks

Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Plan Description

This plan is written for the athlete training for a 50K trail race that has a base of 30 miles a week and is running a minimum of 4 days/week. In addition to the weekend long run, aerobic and recovery runs, the plan includes hill workouts and steady state and tempo workouts to improve the athlete's endurance and neuromuscular efficiency.

The first 4 weeks the athlete will spend time establishing a deeper base to eventually dive in to hill repeats in Week 5, Steady State workouts will begin in Week 6. The athlete will replace specified Hill and Steady State work with Tempo work starting in week 10 as the weekend long run mileage grows. Tempo runs will alternate with some hilly mid-week runs as well as drop weeks throughout the remainder of the plan.

Drop weeks and Recovery runs are in place to keep the athlete healthy and injury free.

A 25K race is suggested in Week 19 to test fitness and practice race day clothing and nutrition.

The plan also includes Core and Hip Stability and Strength workouts to ensure that the athlete is caring for their foundation.

Coach Michele also offers one, 15-minute complementary phone call to answer questions.

Coach Michele not only currently trains for and races for ultra distances up to 100 miles, but she has coached several athletes to ultra distance finishes at the 50K, 50 mile, 100K, and 100 and 200 mile distances.



Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Runx5
39mi 31mi
Day Offx2
—— ——
Strengthx2
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
39mi 31mi
Day Off
—— ——
Strength
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Michele Pettinger

P3 Running

Train with Purpose. Run with Passion. Always Persevere.

We understand that every runner is unique; your history in the sport, current lifestyle and personal goals all play a role in designing the right plan. P3 Running is built on the belief that when you have the very best knowledge as your starting point, and support from your coaches and community throughout your training, you can foster, nourish and unleash your true potential.