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.