50K Ultramarathon on 40 Miles per week (20 wk plan) | Intermediate

Average Weekly Training Hours 08:39
Training Load By Week
Average Weekly Training Hours 08:39
Training Load By Week

Plan Overview:
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

Strength Training:
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.

Programming:
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.

Best Courses:
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.

Also included:
- Youtube videos are included for advanced segments.
- Detailed thought and feedback prompts in long runs.

Sample Day 1
1:00:00
49TSS
Crosstrain

Use this day to move your body after a long weekend of running. 

45-60 Minutes

Consider these options:
Strength Training
Bike Riding
Swimming

Sample Day 5
1:00:00
49TSS
Crosstrain

Use this day to move your body after a long weekend of running. 

45-60 Minutes

Consider these options:
Strength Training
Bike Riding
Swimming

Sample Day 6
1:40:00
10mi
Long Run Day 1

10 Miles - Easy and Controlled

Focused on Zone 2 easy run

Sample Day 7
0:40:00
4mi
48TSS
Long Run Day 2

This is the second day of running long.

4 Miles Easy and controlled in zone 2 today



Throughout this plan we will build up to 6-8 miles during the peak weeks.

Sample Day 8
1:00:00
49TSS
Crosstrain

Use this day to move your body after a long weekend of running. 

45-60 Minutes

Consider these options:
Strength Training
Bike Riding
Swimming

Sample Day 13
1:40:00
10mi
Long Run Day 1

10 Miles - Easy and Controlled

Throw in a few hills or start incorporating climbs if you can.

Focused on Zone 2 easy run

Sample Day 14
0:40:00
4mi
48TSS
Long Run Day 2

4 Miles Easy and controlled in zone 2 today

Andrew Simmons
|
Lifelong Endurance

Coach Andrew Simmons draws from certification, experience, and hard science to help athletes achieve there goals. Andrew specializes in working with distance runners looking to conquer the 5K to the marathon and beyond.

Run Coaching:

  • Road Running (Mile - Marathon)
  • Ultra Running (50K - 100 Mile)
  • Sky Running/ Mountain Running

Services:

  • Running Specific Strength and Condtioning
  • Injury Specfic Strength and Conditioning (will work alongside PT team)
  • Running Form and Gait Analysis