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50km Beginner Trail Runner Plan - 12 weeks

Browse More Plans

50km Beginner Trail Runner Plan - 12 weeks


Cascade Endurance

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12 Weeks

Plan Description

This training plan will get you ready for a 50k trail running race, and includes a build up of both strength and aerobic training. You should be able to run for at least 2.5 hrs for your first long run, and be used to running several times per week. All of the strength workouts can be done from home, with a focus on core and hip strength to improve your running mechanics.

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x4
05:51:00 05:00:00
Day Off x2
—— ——
Strength x2
01:34:00 01:00:00
Custom x1
—— ——
Other x1
00:22:00 00:30:00
Workouts Per Week Weekly Average Longest Workout
05:51:00 05:00:00
Day Off
—— ——
01:34:00 01:00:00
—— ——
00:22:00 00:30:00

Training Load By Week

This plan works best with the following fitness devices:

  • Heart Rate Monitor
  • GPS

All supported devices

Cascade Endurance

Cascade Endurance

Endurance coaching and strength training for the mountains. We coach trail runners, ultrarunners, skiers, climbers, and mountain enthusiasts of all abilities to reach their goals through personalized training.

  • 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.

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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