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Cairns 50 - 50k Beginner Plan

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Cairns 50 - 50k Beginner Plan


Joshua Duff

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16 Weeks

Plan Description

This Beginner 50k plan is a 16 week program that is designed for first time 50k runners. Ideally, this will suit a beginner runner who has run at least one full marathon, multiple 5k, 10k and half marathons and is looking to take the step in to ultra running.

It is expected someone taking on this program has running experience of at least 18 months including 5k, 10k and half marathon race distances, as well as at least one marathon. A significant level of fitness is needed to tackle this program.

The program includes aerobic running and aerobic endurance sessions to build the appropriate aerobic conditioning for success over the 50k distance. It also includes tempo and speed sessions to gain the anaerobic capacity, neuromuscular connections and run efficiency to be successful over 50k. This is supplemented with S&C to build a strong, robust and resilient running body.

Most weeks include 4-6 sessions with a structured program of foundation, build and recovery weeks before a short taper in to race day.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x6
05:03:00 03:00:00
Strength x5
00:53:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
05:03:00 03:00:00
00:53:00 00:30:00

Training Load By Week

Joshua Duff

Smurf & Smurfette Endurance and Recovery

Online triathlon and run coaching for beginners through to world championship level athletes. Programs for short course to Ironman triathlon and middle to long distance runners. You can find out more by visiting or by listening to our podcast at

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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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