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50K Trail Race - Finish Strong

Author

Thelen Coaching

All plans by this Coach
No Ratings

Length

16 Weeks

Plan Specs

running ultra advanced pace based

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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 16 week training plan is designed to build you up for a strong 50k trail race. You should be running 4-5 days a week prior to starting this plan, with the ability to run for 2 hours comfortably. There are between 2-3 running workouts per week, with additional endurance runs, cross training and strength training. The workout are all written in time and pace based to eliminate the need for a track. The long runs are on Saturdays, with either a mid-distance run or a workout Sunday. The longest run of the training plan is 5 hours, to set you up for a strong finish at any 50k race you choose. Every 4th week is a recovery week and there is a recovery week after the race included in the plan



Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
6:17 hrs 5:00 hrs
1:03 hrs 0:30 hrs
0:48 hrs 0:30 hrs
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Workouts Per Week Weekly Average Longest Workout
6:17 hrs 5:00 hrs
1:03 hrs 0:30 hrs
0:48 hrs 0:30 hrs
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Training Load By Week


Tracy Thelen

Thelen Coaching

Thelen Coaching offers personalized and individualized coaching for athletes of all levels in cycling, mountain biking, running and triathlons, specializing in trail running, ultras, ultra endurance cycling and 24 hour races.

Sample Day 1

0:30:00
10TSS
Yoga/Streching

Either some general stretching or a simple Yoga flow. Your choice. Can do longer if wanted.

Sample Day 2

0:40:00
Endurance Run - Trail

Get off the pavement for this run. Keep it easy and steady - stretching out the legs and building the volume on the run. Don't stress the time or pace and find some fun trails to play on.

Sample Day 2

0:30:00
10TSS
Strength Training

Dynamic strength training - functional movements for total body and core strength and stability. Do what every program you want - no specific exercises except what you need to address.

Sample Day 3

0:44:00
52.9TSS
Hills 4x3(3)

Warm up for 10-12 minutes at an easy pace, stretch if needed.
Main Workout:
4 x 3 minutes, hill repeats. Find a steep enough hill to challenge, but not so steep that form drastically changes. Run up as hard as you can for interval, keeping form smooth and turnover quick.
- Recovery is easy running back down the hill for 3 minutes.
Run as much as needed to cool down and for desired time following intervals.

Sample Day 4

0:30:00
Endurance Run

Keep it easy and steady - stretching out the legs and building the volume on the run. Don't stress the time or pace.  Finish the run out with some 30s strides with emphasis on posture, turnover and cadence.

Sample Day 4

0:30:00
10TSS
Yoga/Streching

Either some general stretching or a simple Yoga flow. Your choice. Can do longer if wanted.

Sample Day 5

0:30:00
10TSS
Strength Training

Dynamic strength training - functional movements for total body and core strength and stability. Do what every program you want - no specific exercises except what you need to address.

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