Female Masters 50k 12-Week Plan - Includes Strength and Cross-training
Jessica CreechAll plans by this Coach
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
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|4:08 hrs||4:30 hrs|
|0:35 hrs||1:00 hrs|
|0:09 hrs||0:45 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||4:08 hrs||4:30 hrs|
||0:35 hrs||1:00 hrs|
||0:09 hrs||0:45 hrs|
Training Load By Week
This plan works best with the following fitness devices:
- Heart Rate Monitor
- 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.Still have questions about this plan?