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50k Training Plan - Improver

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50k Training Plan - Improver


Marathon Handbook

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26 Weeks

Plan Description

This 50k Ultramarathon training plan is designed for runners who are simply looking to comfortably complete their event.

With 6 months to prepare, we focus on very gradually increasing the weekly mileage at a manageable rate, so you don’t end up burning out.

Ideally you should be able to run 3-5 miles without stopping before you begin this plan, but you can choose to adopt a run/walk strategy too!

Who is it for?: First-time ultramarathon runners, runners who want to complete an ultra with limited time to train each week, runners who just want to focus on comfortably reaching the finish line.

How Long?: Six months, or 24 weeks. If your only objective is to complete your ultramarathon comfortably, and you have six months (or more) to prepare, this is the plan for you!

The plan includes some optional speed work, but this is only if you’re comfortable and can squeeze it in – the objective is to get the required mileage in. It includes 3 mid-week runs, to be performed at a comfortable pace, and one long-slow run each weekend to build your max mileage. The plan includes one cross-training day per week and two rest days.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
30mi 31mi
Day Off x2
—— ——
X-Train x2
01:28:00 00:45:00
Workouts Per Week Weekly Average Longest Workout
30mi 31mi
Day Off
—— ——
01:28:00 00:45:00

Training Load By Week

This plan works best with the following fitness devices:

Thomas Watson

Marathon Handbook

We help you run far!

Marathon Handbook is one of the most popular sources of run training plans online, aimed at everything from 5ks, 10ks, half marathon, marathon and ultramarathons!

  • 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.
  • Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
  • If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More

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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