50 mile Intermediate/Advanced (20 weeks)-HR based
Lindsay Zemba LeighAll plans by this Coach
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The 50 mile intermediate/advanced plan is geared towards experienced ultramarathon runners who would like to PR the 50 mile distance or perform their best. The plan includes stand alone long runs that build up to a 50k, back to back long runs, speed work, tempo runs, strength training, cross training, yoga and rest days. It also includes a field test to set heart rate zones.
This plan is best for those who have been running at least a year and are currently running at least four times per week, a total of at least 40 miles per week, and a long run of at least 16 miles.
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|3:20 hrs||3:00 hrs|
|0:20 hrs||0:45 hrs|
|0:27 hrs||0:25 hrs|
|0:32 hrs||0:30 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||3:20 hrs||3:00 hrs|
||0:20 hrs||0:45 hrs|
||0:27 hrs||0:25 hrs|
||0:32 hrs||0:30 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor