24 week 50K Training Plan (Beginner to Intermediate)
Michele Pettinger, RRCA Certified Running Coach @P3|RunningAll plans by this Coach
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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
Average Weekly Breakdown
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Day Off x2
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Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor