50 MILE ULTRAMARATHON TRAINING PLAN | 20 WEEKS | INTERMEDIATE
A complete 20-week build for a 50 Mile. Trail or road, flat or mountain - the plan adapts to your course instead of assuming one.
WHO THIS PLAN IS FOR
A finished 50K helps but isn't required. A marathon background plus consistent trail time works
You're currently running 5-7 hours a week and a 2-hour long run feels comfortable
You can commit 5-13 hours a week, peaking at a 4:30 long run with a 2:30 run the next day
A GPS watch with heart rate, and a gym or a set of dumbbells
WHAT'S INCLUDED
20 weeks across five blocks: Foundation, Build, Peak and Taper, with three build weeks followed by one recovery week
Peak weeks of about 12.5 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 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 course and for a mountain course with real climbing
Ultra-specific sessions:
Uphill VO2 repeats and 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
Weekly notes covering the things that actually decide a 50 Mile:
Fueling and gut training to 60 to 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 2 litres, and the fuel you'll train with, building toward 60 to 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.