24 week 50K Training Plan (Beginner to Intermediate)

Training Load By Week
Training Load By Week

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.

Sample Day 2
6mi
6 mile Aerobic Run

Run at a light to moderate pace.

This run should be done at 60 to 80% effort (Zone 2 to 3). The majority of this run should be done in Zone 2 where you can easily carry on a conversation. You will know if you're approaching Zone 3 if you're only able to speak one or two sentences at a time.

This day will become a Zone 3 day as you progress to Hill Workouts and eventually Zone 4 when you begin Tempo Runs.

Sample Day 3
5mi
5 mile Aerobic Run

Run at a light pace. 

This run should be done at 60 to 70% effort (Zone 2). You should be able to easily carry on a conversation during the duration of this run.

Sample Day 4
6mi
6 mile Aerobic Run

Run at a light to moderate pace.

This run should be done at 60 to 80% effort (Zone 2 to 3). The majority of this run should be done in Zone 2 where you can easily carry on a conversation. You will know if you're approaching Zone 3 if you're only able to speak one or two sentences at a time.

This day will become a Zone 3 day as you progress to Steady State Runs.

Sample Day 6
12mi
12 mile Trail Run

Run at a light to moderate pace. 

This run should be done at 60 to 80% effort (Zone 2 to 3). The majority of this run should be done in Zone 2 where you can easily carry on a conversation. You will know if you're approaching Zone 3 if you're only able to speak one or two sentences at a time.

Sample Day 7
5mi
5 mile Recovery Run

Run at a very light to light pace. 

You should at be at about 50 to 60% effort (Zone 1) The recovery run should feel easy and you should be able to easily carry on a conversation for the duration of the run.

Sample Day 9
6mi
6 mile Aerobic Run

Run at a light to moderate pace.

This run should be done at 60 to 80% effort (Zone 2 to 3). The majority of this run should be done in Zone 2 where you can easily carry on a conversation. You will know if you're approaching Zone 3 if you're only able to speak one or two sentences at a time.

This day will become a Zone 3 day as you progress to Hill Workouts and eventually Zone 4 when you begin Tempo Runs.

Sample Day 10
5mi
5 mile Aerobic Run

Run at a light pace.

This run should be done at 60 to 70% effort (Zone 2). You should be able to easily carry on a conversation during the duration of this run.

Michele Pettinger
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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.