Dirty 30 Intermediate 50KM

Average Weekly Training Hours 06:15
Training Load By Week
Average Weekly Training Hours 06:15
Training Load By Week

Intermediate 50K Plan

The Intermediate 50K Plan works from 5 to 6 days of running per week and brings the potential mileage considerably higher. Workouts are longer and this plan has a much bigger focus on long run density and duration. You'll find 2 workouts a week, the second day of long runs is optional the first 3 weeks if you're starting from a minimal base.

This plan will give an intermediate runner looking to tackle the big climbs and tough altitude that makes the dirty 30 so unique. If you're looking for a plan with specific workouts, strength training, and more personalization - contact us at info@lifelongendurance.com

Sample Day 0
0:45:00
Aerobic Easy Run

Aerobic Easy Run, Conversational Pace

Sample Day 1
0:50:00
Aerobic Easy Run

Aerobic Conversational Pace, Zone 2 Heart Rate

Sample Day 2
0:50:00
Aerobic Easy Run

Aerobic Conversational Pace, Zone 2 Heart Rate

Sample Day 5
1:30:00
Long Run

Long Runs are not designed to be soul crushing hard efforts, in fact it's designed to be the opposite.

Long runs need to be run in Z1 and z2 where you are burning fat as your main source of fuel. IF you start breathing too hard and reaching into z3 you'll begin switching your bodies fuel source which without proper fueling can lead to a major bonk and doesn't work towards building an efficient ft burning long distance runner.

Sample Day 14
0:45:00
Aerobic Easy Run

Aerobic Conversational Pace, Zone 2 Heart Rate

Sample Day 15
0:45:00
Hill Workout

10-15:00 Easy running
6x 1:00 Hills @ 10K effort, 2:00 jog down recovery
10-15:00 Easy running

Sample Day 20
0:50:00
(Optional) Recovery Run

Active Recovery, keep this run low and slow focusing on active recovery. Stop and stretch as needed. finish this run feeling comfortable and loose, ready to rock the next week of training.

The first 3 weeks work into adding a back to back moderate runs on the weekends