50K ULTRAMARATHON TRAINING PLAN | 16 WEEKS | INTERMEDIATE
A complete 16-week build for runners moving up to 50K, or coming back to run one properly. Trail or road, flat or mountain - the plan adapts to your course instead of assuming one.
WHO THIS PLAN IS FOR
Runners stepping up to their first 50K with a solid running base, or anyone who has finished one and wants to race the next one
You're currently running 4-6 hours a week and a 90-minute long run feels comfortable
A road marathon or half marathon background is plenty - no trail racing experience required
You can commit 6-11 hours a week, peaking at a 3:15 long run with a 2-hour run the next day
WHAT'S INCLUDED
16 weeks across five blocks: Foundation, Build 1, Build 2, Peak and Taper, with three build weeks followed by one recovery week
Peak weeks of about 10.5 hours
Every run is a structured workout targeting a percentage of your threshold heart rate, so it syncs straight to your watch and paces itself - with an RPE cue in every description if you'd rather run on feel
A Week 1 field test that sets your personal zones, so the whole plan is calibrated to you rather than to a formula
2 strength sessions a week in 4 phases: foundation, max strength, downhill durability, then maintenance through the taper
A terrain fork built into the weekly structure - specific guidance for a flat, runnable 50K and for a mountain course with real climbing
Ultra-specific sessions:
Uphill VO2 repeats
Threshold intervals
Steady-state race-effort work
Power hiking practice
Downhill durability work
Back-to-back weekend long runs
A full race-day dress rehearsal
17 weekly notes covering the things that actually decide a 50K:
Fueling and gut training to 60-90 g of carbs an hour
Pacing and the first-hour trap
Power hiking technique
Aid station efficiency
Shoe and kit selection
Handling the bad patch
Heat and altitude
Taper, race week and a full execution plan
Post-race recovery
COMMUNICATION
This plan is self-guided. Every workout explains what to do and why, and the weekly notes handle strategy. Start with the Week 1 note, then do the Week 1 field test to set your zones.
EQUIPMENT
GPS watch with heart rate that syncs to TrainingPeaks (a chest strap is recommended)
Trails, hills, or a treadmill that reaches 10-15% incline, so the plan works for flatlanders
Gym access, or dumbbells or kettlebells, a box or bench and a resistance band
Race kit: a vest holding 1.5-2 L, and the fuel you'll train with, building toward 60-90 g of carbs an hour
GOOD TO KNOW
Workouts are prescribed in time, not distance, because an hour on technical trail and an hour on pavement are different training sessions. Mileage shown is an estimate. Check your race's athlete guide for the current course, cutoffs and mandatory gear.
I'm here to support you in achieving your most ambitious aspirations. Whether you're gearing up for your first ultramarathon or training for your 10th 200 miler, my goal is to get you to the starting line fit, healthy, and prepared to put your best foot forward. Questions? Text me: 917-991-4696
Please feel free to contact me for a free consultation and to see if we're a good fit and how we can work together! You can visit BGEcoaching.com for more details.