McMillan: 50k Intermediate + FREE Prehab Videos
Greg McMillan - World-Famous McMillan Running CalculatorAll plans by this Coach
Runs/Week: 4-6. Key/Hard Workouts/Week: 1-2.
✓ McMillan Running Paces Fully Integrated
✓ Free Prehab Videos (Strength, Core, Form Drills)
✓ Structured Workouts for your GPS Watch
This 50K training plan includes my tried and true, scientifically-based and proven workout sequence to give you the endurance and stamina that an ultra race demands.
You'll improve your endurance with progressing long runs and I'll have you run back to back long runs on many weekends so you get used to running on tired legs. I'll have you do some test runs so you can try out your gear and nutrition plan and I'll boost your stamina and running economy with my specialty workouts. As with all my plans, I'll have you perform several race-specific workouts so you really dial in goal pace and you’ll do simulation runs over similar terrain as your race course.
Before starting, you should be able to run 50-60 minutes on your regular runs and at least 90 minutes on your long runs.
For each and every run, I'll provide the exact pace range for each run/workout (integrated from the McMillan Running Calculator). I'm also making your plan really flexible so it can flow with your life. You can easily move runs around based on your life schedule.
FREE PREHAB INCLUDED
In addition to the run training, I'm also going to have you perform our strength training routine that syncs with your run training as well as my form drills to help you improve your running form and learn to run fast. These "prehab" programs are included with your plan and build you into a strong, supple, injury-resistant runner.
Feel free to contact us if you have questions on this or any McMillan Running plan.
How it Works
Training Plan Sample Week
Average Weekly Breakdown
|Workouts||Weekly Average||Longest Workout|
|6:24 hrs||3:00 hrs|
Day Off x1
|Workouts Per Week||Weekly Average||Longest Workout|
||6:24 hrs||3:00 hrs|
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.Still have questions about this plan?