50 km Road Ultra Marathon Training Plan (Novice, 14 weeks), Reusable, Starts Any Week on a Monday
Dream Big. Train Smart. Finish Strong!
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It all starts with your Running Dreams. Crossing the finish line of your target event is a great feeling: this is what you've trained for. Hands in the air and celebrate the moment!
With this plan, you will benefit from our 12+ years experience in Road races, Trail Running and Ultra Marathons. Secure reaching your running goals and ambitions now!
This Training Plan is hand-crafted for novice to intermediate runners that have the ambition to successfully finish an Ultra Marathon. Achieve your running goals and dreams, even with an already busy schedule. Each week you have 3-4 rest days, enabling you to easily adjust training days to your personal schedule.
Starting 14 weeks before your Ultra Marathon, this plan steadily builds towards peaking in week 9 and 11. Your longest run will be a 38 km (24 mi) slow and steady run. Peak training week total is 88 km (55 mi).
Each week typically contains 3-4 training runs and 3-4 rest days per week. During peak training period, you will train 4 days a week. Training runs include: Easy Run, Tempo Run, Recovery Run, Interval, Speedwork and an Easy Long Run during the weekends.
On average, after every 3-4 weeks, a Recovery Week is part of your Training Plan. This week is an essential part of your preparation and will ensure that you are mentally and physically rested for the weeks to come!
Prior to using this plan, you should be able to:
>Run 3 times per week
>Run 46 km weekly total (28 mi)
>Run an Easy Long Run of 21 km (13 mi)
With this plan comes unlimited email access to your coach. You’ll get yourself a running coach!
If you decide to purchase this plan (which we hope you'll do 😃), make sure to use (any) Monday as a start date. In this way the Training Plan will be added to you personal TrainingPeaks calendar correctly. All our Training Plans can be re-used for future races as well!
We offer Training Plans & Coaching for Road and Trail Races, including 10 km, 15 km, Half Marathon, Marathon and Ultra Marathon distances. Join Runners-Inc today!
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|Workouts Per Week||Weekly Average||Longest Workout|
Sample Day 1
Sample Day 3
Sample Day 4
With this test you will establish your training zones. In this way you can set your personal HR and/or tempo zones and apply them to each workout in this Training Plan.
You can download this test on https://www.runners-inc.com/heart-rate-zone-test
Executing this test, will help you train SMART!
Sample Day 6
Share your best training picture or video with us and we'll publish it on our Club section on www.runners-inc.com.
Sample Day 8
10 x 2 minutes / 1 minute rest
Sample Day 10
Sample Day 13