50 km Trail Ultra with 3000-5000ft gain - 16 Week Advanced
50 km Trail Ultra with 3000-5000ft gain - 16 Week Advanced
Length
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 AT A GLANCE
The plan starts with 5 days a week of running and quickly settles into 6. Week 2 includes preliminary workouts and gets you climbing out on the trails. The longest run you'll do is 26 miles. Also included are progressively harder long-run workouts coupled with mid-week speed and tempo runs and our confidence-building MRC signature workouts. With the shortest week being 6 hours of running and the longest over 10 hours, this plan will leave you primed for a speedy 50k!
TARGET ATHLETE AND PREREQUISITES
If you're a seasoned marathon or 50k runner and you're looking to switch up your training stimulus or take your running to another level, then this plan is for you. Whether your experience is on the trails or the roads, this plan will develop and fine-tune your trail running, build pace and confidence on mixed terrain, and prepare you to be competitive at your goal race.
Prerequisites in the last 3-4 weeks:
- running 5 days per week
- running 5+ hours per week
- at least 2 long runs of 10-12 miles, or about 1 hour 30 min
- at least 2 workouts or runs that include faster than 'easy' running
PLAN SPECIFICS
- 5-6 days per week and 6-10 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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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x6
|
04:54:00 | 02:00:00 |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
04:54:00 | 02:00:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- 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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