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50 km Trail Ultra with 3000-5000ft gain - 16 Week Intermediate

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50 km Trail Ultra with 3000-5000ft gain - 16 Week Intermediate


Mountain Runner Coaching

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16 Weeks

Plan Description

Mountain Runner Coaching's mission is to help you enjoy the journey toward and the accomplishment of your running goal. We do this using our proven training methods rooted in decades of running experience and our athletes’ achievements. Coach support from head Coach Chris Grauch, a 9 x USATF Mountain/Trail Runner of the Year and 10 x Masters mountain running/trail National Champion, is included in your plan, as we’re all about boosting your confidence and fitness on the trails and making your 50k race goal a reality.


This plan begins by building your run consistency with 5 days a week of running, which includes a long run of 12 miles in the first week. It quickly jumps into preliminary workouts, gets you climbing on the trails, and includes several infamous back-to-back long runs. Time-wise, the shortest week is 5.5 hours, and the longest is 9 hours.
The progression into harder long runs and elevation gain will challenge you and build specific race fitness. This, coupled with our MRC signature workouts, will boost your confidence and prepare you to conquer your goal at your 50k race.


If you already feel comfortable on the trails and want to better your performance or move into the Ultra distance from the marathon, this plan is for you. Maybe you've run some road marathons, have a little experience running on trails, and want to explore the world of ultras. Or perhaps you've previously run a trail marathon or 50k and are looking to improve your time? This plan is set up to check all the boxes so you can achieve your 50k goal.

Prerequisites in the last 3-4 weeks:
- running 4-5 days per week
- running 5+ hours per week
- at least 2 long runs of 10-12 miles, or about 1 hour 45 min
- ideally, a touch of faster (than easy) running in the form of strides or workouts, but not necessary.


  • 5 days per week and 5-9 hours per week

  • Utilizes structured workouts throughout

  • Intensity effort determined by RPE (rate of perceived exertion)

  • Builds run consistency over time

  • Includes progressive challenge sessions

  • Incorporates recovery weeks to allow you to absorb the training and then build on your fitness

  • Downloadable to your watch/device

  • Uses our MRC signature workouts to develop race confidence and motivate you toward your goal

  • Coach support included, as your goal is our goal too!

How it Works

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Run x5
04:05:00 03:15:00
Day Off x1
—— ——
Workouts Per Week Weekly Average Longest Workout
04:05:00 03:15:00
Day Off
—— ——

Training Load By Week

This plan works best with the following fitness devices:

Mountain Runner Coaching

Mountain Runner Coaching LLC

At Mountain Runner Coaching, we are run specialists passionate about helping you enjoy your run journey and accomplish your goals. We offer training plans and 1:1 coaching for athletes of all ages and experience levels.
Founder and Head Coach Chris Grauch, nine-time USATF Masters Mountain/Trail Runner of the Year and ten-time National Masters Running Champion is excited to share tried and tested training plans cultivated from ten years of coaching experience and thirty years of running.

  • 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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