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Female Masters 50k 12-Week Plan - Includes Strength and Cross-training

Author

Jessica Creech

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Length

12 Weeks

Plan Description

This 50k training plan is tailored for the unique needs of female Masters trail ultramarathoners. This plan assumes that you have a weekly base mileage of +/- 30 miles and can complete a trail half marathon, 25k or equivalent. With this plan, you should be able to achieve the time on your feet necessary to comfortably complete a 50k race. The plan also allows for the recovery periods you'll need to enhance performance and prevent injury.

The plan is 12 weeks long and features a 4 week base-building block, 6 high-endurance weeks and a two week taper. Training has been periodized in a 2 weeks "on", 1 week recovery format with 4-5 days of running per week and 2-3 strength/HIIT sessions.

The strength and conditioning workouts included in this plan are appropriate for the Master's endurance athlete. You will start with a focus on stability before moving through strength and high-intensity phases. There will be 2-3 sessions on all weeks until the taper, and sessions will vary between bodyweight strength exercises, weights, plyometrics, circuit training and HIIT-style running (eg. hill sprints, intervals).

Additional equipment that may be helpful but not required: treadmill, yoga mat, foam roller, Olympic barbell or dumbbells, medicine ball, access to a track.

This plan is suitable for beginner/first time ultrarunners as well as intermediate-level runners who are looking to achieve a distance or course PB.

Please consult with your physician before beginning any training plan.

How it Works

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Training Plan Sample Week

Stats

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
4:08 hrs 4:30 hrs
Strength x1
0:35 hrs 1:00 hrs
X-Train x1
0:09 hrs 0:45 hrs
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
Run
4:08 hrs 4:30 hrs
Strength
0:35 hrs 1:00 hrs
X-Train
0:09 hrs 0:45 hrs
Day Off
—— ——

Training Load By Week


This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Jessica Creech

Unleashed Endurance Coaching Service, LLC

There is a real shortage in the running community of female coaches who understand the training needs and constraints of their athletes. Historically, the science of running has been based on data gathered through studies involving 20-something males. Unleashed Endurance Coaching understands the unique needs of female runners, and seeks to provide the most up-to-date, science and research-driven coaching available.


  • This plan includes a Free Basic TrainingPeaks Account.
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  • 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.

Refund Policy

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.

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