Triaperformance — IRONMAN & ESCI Certified Coach | Triathlon, Running, Cycling, HYROX
20-Week 50K Ultramarathon + Strength — Beginner (First Ultra, Finish Strong)
Reviews 5/5 ⭐️⭐️⭐️⭐️⭐️
"Highly recommended. Amazing coach and always available to help and adjust were necessary. Thank you Ivan!" - Gerald G. 2025
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🏆 Your first 50K: finish it, and finish it wellA 50K is not a long marathon: it is run by effort and by time, eaten through from the first twenty minutes, with a low in it you train for in advance. Hilly course: you walk the climbs on purpose. Flat course: you run start to finish. The plan prepares both.
Long runs, hikes and the weekend double are run by heart rate from your 30-minute test, so the effort stays honest on hills and on tired legs; the one quality session a week is by pace. Road or trail: terrain changes your pace, not your session. Tests repeat in week 10.
From week 9 the weekends come in pairs: a long run on Saturday, a shorter one on Sunday on Saturday's legs — the session that makes a 50K finishable. Two strength sessions a week keep the legs that carry you. For the runner with a marathon behind them, racing an ultra for the first time.
Plan Features
- Duration: 20 Weeks — every fourth week a recovery week, peak weekend in week 17, three-week taper, race on the last Sunday
- Level: Beginner — 4 runs a week (5 from week 9) + 2 strength sessions; 4 to 8 hours per week
- Zones: long runs and hikes by heart rate (lactate threshold HR, not max HR), quality by pace; tests in weeks 1 and 10. Chest strap recommended.
- 🥾 Hike intervals in every long run from week 5 — climbs walked by plan, not by collapse; flat course, easy minutes
- 🏃🏃 Back-to-back weekends from week 9, growing to 3:30 + 2:00; the race distance is never run in training
- 🏋️♂️ Gym: 2 strength sessions — legs, hips, calves, core — every exercise explained, tapering with the running
- 🍌 Fuelling built into the long runs: start at 60 g of carbs an hour and train your stomach up over the plan
- Outdoors or on the treadmill. Syncs to Garmin, Polar, Wahoo, Suunto, Coros, Apple Watch
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🇪🇸 Iván Koch, Triaperformance. Coach de triatlón y running. TrainingPeaks Level 2 Accredited Coach, ESCI Certified Coach (IRONMAN U 2025). Coaching 1:1 y planes en español, inglés y portugués. Método polarizado y basado en datos: test, zonas, análisis, re-test. triaperformance.com
🇺🇸 Triathlon and running coach. TrainingPeaks Level 2 Accredited, ESCI Certified. 1:1 coaching and training plans in Spanish, English and Portuguese. Data-driven, polarized: test, zones, analysis, re-test.