50K Training Plan
50K Training Plan
Author
Brittney Jacobson
Length
18 Weeks
Plan Description
18-Week 50K Ultra Training Plan - Your Path to Success
Are you gearing up for your first 50K ultra marathon or looking to improve your race performance? Our 18-week 50K training plan is designed to build endurance, strength, and race-specific preparation using strategic training blocks.
Key Features
✅ Structured over 18 weeks with four targeted training blocks
✅ Incorporates intervals, tempo, and steady-state runs to maximize fitness
✅ Emphasizes race-specific elevation gain/loss in long runs
✅ Includes endurance, recovery, and active rest days
✅ Features a smart 3-week taper for peak race-day performance
Why This Plan Works
🔹 Running Intervals Block: Builds strength, heat tolerance, and muscle capillarization
🔹 Tempo Block: Improves lactate threshold and running efficiency
🔹 Steady-State Block: Develops a stronger aerobic engine for longer efforts
🔹 Taper Block: Helps you feel strong and rested on race day
Customizable for Your Race
Easily adapt the plan by calculating your race's elevation gain/loss per mile and adjusting your long runs to match those conditions.
Who is This Plan For?
✅ Beginner to intermediate runners
✅ Runners building toward their first 50K
✅ Athletes seeking a balanced blend of intensity and recovery
Start your journey toward ultra-marathon success today with this proven 24-week plan!
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
06:13:00 | 04:30:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
06:13:00 | 04:30:00 | |
|
|
—— | —— |
Training Load By Week
- 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.
15% Off
Bundle your plan with TrainingPeaks Premium, and you'll unlock our progress-tracking tools, plus the freedom to move workouts to fit your schedule.
$114.74 USD for the first year, billed yearly.