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50k - Sub 3:25 (8 weeks)


Astrid Stienen

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8 Weeks

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Plan Description

Sometimes you need a new challenge. It doesn't mean your other ones have been not good enough, but I needed some variety. The sport gave me so much since I won two Ironman-titles - the fastest in 8:54 - and the IM World- and European Championships as an agegrouper. I love to share my experience and a lot of athletes trust me and my coaching skills. As more and more athletes asking for help and coaching I decided to build some training plans beside my 1 on 1 coaching. So more athletes can start their journey towards their personal goals. I'd be very happy if you will be one of these.
This plan was build by myself for myself to prepare for my first ultra run. Come and join me!

You should have experience of several years of running and already completed basic training.
Before you start with the plan be sure you got a check-up at your doctor or even better, undergo a sports medical examination including exercise ECG and cardiac ultrasound examination.
The goal of the lan is that you'll be able to run at aerobic/anaerobic threshold pace during competition, like you do it in a Marathon. You should pay attention to adequate sleep, recovery, as litte stress as possible (in your private and professional field) and a healthy nutrition.

You should be able to run a marathon in 2 hours 45 minutes.

weekly hours of training: 7-13
weekly days of training: 5-7
km/week: 75-124km
total km: 760km
possible alternative training: bike, ergometer, swim

Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
5:05 hrs 3:10 hrs
Strength x2
1:30 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
5:05 hrs 3:10 hrs
1:30 hrs 0:45 hrs

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Astrid Stienen

I'm an IRONMAN-Pro, 2x Ironman Champion with a PB of 8:54 and - as an Agegroup-athlete - Ironman World- and European Champion. I love to share all my experience as coach. Seeing my athletes succeed is the fuel of my life and one of the best feelings I know.

So if you also want to succeed and think we can be a good team. Just get coached by me or buy one of my training plans.

I'll help you become who you want as an athlete.

Let's start.


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