50K Ultramarathon on 40 Miles per week (20 wk plan) | Intermediate
Andrew Simmons | Lifelong EnduranceAll plans by this Coach
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This plan has 3 major components that make this plan very potent and focused even at only 40-45 miles per week.
- 5 Days of running include 1 major workout per week, with back to back long runs on the weekend.
- 2 Days of strength training per week build from basic to specfic
- Long Runs reach 26 miles, with a number of 'nutrition test' runs that are focused and detailed on helping you best define your race day nutrition plan
We put in what most plans leave out. A basic strength training phase in the first 6 weeks helps build activation in the posterior chain and then build toward a more functional approach. The functional words aren't just a facade, we're working on single leg movements to help you maintain a strong support phase even when you're tired. The final 6 weeks transitions into an eccentric/concentric focused leg strength program and a day of core strength.
5 Days of running every week mean this plan has density but still follows the Zone 2 Framework designed by Coach Andrew Simmons. This allows for ample recovery and performance in workouts. Following a more traditional periodization of 3:1 - you will build up your long runs in a semi-linear fashion. Don't let the workout long runs fool you. They are designed to test you and your pacing and nutrition which can cripple seasoned runners on race day.
This plan has a good number of hills in it to build power vs. volume. The workouts here will best suit someone doing a flat or rolling 50K or even someone looking to put down a fast ultra with 2-3,000 ft. of climbing. If the long runs are done over challenging/climbing terrain this could easily suffice for races with 4,000ft of climbing over 50Km.
Who this is best for:
- Time Crunched athletes looking for a plan that mixes gym time and trail time
- The Intermediate athlete who wants to get in some speed and hill reps
- An athlete transitioning from a high(er) mileage road program to trails and is looking for guidance.
- Athletes who need guidance in the gym for strength training.
- Youtube videos are included for advanced segments.
- Detailed thought and feedback prompts in long runs.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:09 hrs||5:00 hrs|
|1:53 hrs||1:00 hrs|
|0:36 hrs||1:00 hrs|
|Workouts Per Week||Weekly Average||Longest Workout|
||6:09 hrs||5:00 hrs|
||1:53 hrs||1:00 hrs|
||0:36 hrs||1:00 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor