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Cairns 50 - 50k Beginner Plan

Author

Joshua Duff

All plans by this Coach

Length

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

Stats

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
Run
05:03:00 03:00:00
Strength
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 www.smurfandsmurfette.com.au or by listening to our podcast at smurfandsmurfette.buzzsprout.com


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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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