50k Training Plan

Training Load By Week
Training Load By Week

This is a 15 week ultra marathon training plan. This plan is perfect for someone who is running about 30 miles per week already and has about 8-10 miles for a long run. They can begin this plan to successfully build to a marathon in 15 weeks. This plan has many specific workouts for ultra runners, 5 days of running per week.

Sample Day 1
5mi
Time Trial :)

Welcome to Run4PRs Coaching! We are so excited to have you! To begin, we are going to start with a time trial to assess your current VDOT and assign paces specific and custom to your fitness level.

2 mi easy warm up
2 miles - FAST
1 mi easy cool down

Plug in the results of the 2 miles fast into this calculator: https://runsmartproject.com/calculator/

We will refer to these paces over the course of your training. If you set new PRs during races along the way in training, please recalculate your paces to be at the right VDOT :)

Sample Day 2
3mi
Recovery Run

Easy miles are key for success in long distance running. We want to you to build a strong aerobic base of easy mile. The goal today is to keep the pace very easy & conversational. It should feel like you are holding back a lot. If you are not used to running easy, it might feel weird.

Easy Pace Range- Use your time trial to calculate your easy paces here:

https://runsmartproject.com/calculator/

Sample Day 3
5mi
Easy Run with Strides

Easy miles are key for success in long distance running. We want to you to build a strong aerobic base of easy mile. The goal today is to keep the pace very easy & conversational. It should feel like you are holding back a lot. If you are not used to running easy, it might feel weird.

Easy Pace Range- Use your time trial to calculate your easy paces here:

https://runsmartproject.com/calculator/


Strides- During the last 1 mile do 4 x 20 seconds 'fast' running (think 5k effort) with 90 seconds jog easy between

Sample Day 5
10mi
Long Run- Trials

Easy miles are key for success in long distance running. We want to you to build a strong aerobic base of easy mile. The goal today is to keep the pace very easy & conversational. It should feel like you are holding back a lot. If you are not used to running easy, it might feel weird.

Easy Pace Range- Use your time trial to calculate your easy paces here:

https://runsmartproject.com/calculator/

Sample Day 6
4mi
Recovery Run

Easy miles are key for success in long distance running. We want to you to build a strong aerobic base of easy mile. The goal today is to keep the pace very easy & conversational. It should feel like you are holding back a lot. If you are not used to running easy, it might feel weird.

Easy Pace Range- Use your time trial to calculate your easy paces here:

https://runsmartproject.com/calculator/

Sample Day 8
4mi
Easy Run with Strides

Easy miles are key for success in long distance running. We want to you to build a strong aerobic base of easy mile. The goal today is to keep the pace very easy & conversational. It should feel like you are holding back a lot. If you are not used to running easy, it might feel weird.

Easy Pace Range- Use your time trial to calculate your easy paces here:

https://runsmartproject.com/calculator/


Strides- During the last 1 mile do 4 x 20 seconds 'fast' running (think 5k effort) with 90 seconds jog easy between

Sample Day 9
6mi
Hills

2 mi easy warm up
8 x 20 seconds hill @ 5k effort with walk/jog back down
cool down to 6 miles total

Victoria Phillippi
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Run4PRs Coaching

We work with every athlete on an individual level to achieve your goals. Weather you are training for your first 5k, hoping to finish your first marathon, or trying to qualify for Boston, we have a spot for you!

We are focused on your long term success as a runner. We will guide and support you in the best direction for life long success in the sport.

www.run4prs.co