Your First 50 Miler
"It's not what you get from your training, it's what you become from your training"
Who is this plan for?
So you've signed up for your first 50 miler? Congrats! Your first 50 mile race is going to be an experience that will challenge you mentally, physically, and emotionally. This plan is designed to give you the confidence to start and ultimately build your fitness from a very basic level (35km/23 mpw) and builds up at about 10%/ week for 16 weeks.
If you've got a few miles under your belt and a few ultras under you'll find this plan has plenty of room to add in strength and cross training. Lifelong Endurance has a 12 week runners strength training program that complements the first 12 weeks of this plan which allows you to peak and taper in the final 4 weeks. Those final 4 weeks are a great time to do maintenance band work and focus on recovery during your biggest training weeks.
This plan builds you from 5 days a week of training to 6 days of training with a peak week of 55-60 miles per week closing the peak with a 50K race or long training day.
This plan delivers a 16 week training schedule
In 16 weeks you'll grow to understand what you're capable of. Just remember that this plan is not about getting it done as fast as possible - you're running a 50 mile race! Steady running and walking are part of ultra running. This plan is great for a moderately hilly or flat 50 mile race. If you're looking to build up for a mountain ultra, consider one of our other 100 mile ultra plans, you'll want to do more specific hill training for a mountain race no doubt!
Before you jump into this plan you should be able to:
Confidently complete a 50K
Have experience with Marathon or longer nutrition and hydration strategies
Have an appropriate amount of time to train for an event of this duration (8-12 hours/week)
Questions about this plan? You can find us on the web at lifelongendurance.com or email our coaches directly at: firstname.lastname@example.org
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
Day Off x2
|Workouts Per Week||Weekly Average||Longest Workout|
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Syncs daily with other popular apps like Garmin and MyFitnessPal.
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.