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50 km Trail Ultra with 1000-3000ft gain - 20 Week Beginner

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50 km Trail Ultra with 1000-3000ft gain - 20 Week Beginner


Mountain Runner Coaching

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20 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 with 4 days of running per week, which includes a long run of 8 miles in the first week. From there, the plan steadily builds your run consistency using our established training methodologies and flow. The lightest week is 4 hours of running, and the longest is 8 hours. It eventually settles into 5 days of running per week and includes several infamous back-to-back long runs.

Over the 20 weeks, this plan slowly builds up your time and elevation gain on the trails and prepares you to meet your 50k challenge with trail-specific workouts. Combine all this with our confidence-boosting MRC signature sessions, and you’ll be well-prepared for your 50k!


If you are embarking on your first 50K race or returning to ultra running after taking a break from longer events, this plan is for you. Maybe you've run a half marathon or marathon on the roads and are interested in exploring the ultra distance and trails. Or perhaps you feel confident at the shorter trail races and are drawn to the ultra distances. Check out this plan’s prerequisites below:

Prerequisites in the last 3-4 weeks:
- running 3-4 days per week
- running 3.5-4+ hours per week
- at least 2 long runs of 8 miles, or 90 minutes


  • 4-5 days per week and 4-8 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
03:12:00 01:30:00
Day Off x2
—— ——
Workouts Per Week Weekly Average Longest Workout
03:12:00 01:30:00
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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