50 mile - 100K Ultra Marathon Plan on 50 miles per week
Author
Lifelong Endurance - Coach Andrew Simmons
All plans by this CoachLength
24 Weeks
Typical Week
5 Run, 2 Day Off, 2 Strength
Longest Workout
50 miles
Plan Specs
running ultra intermediate advanced hr based
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Summary
This plan is designed to give you the skills you need to effectively race a 50 mile or 100K race in 24 weeks. This plan is designed to facilitate busy schedules and gives ample rest with days off per week on the most important days, Monday and Friday! This plan includes an at home strength routine that can be completed anywhere you are, this plan is great for professional or busy people on the go without access to a full gym.
This plan is great for a beginner or for an athlete who's completed a 50K and is looking to take the next step!
Strength
These rest days will include an optional at-home strength routine that can be completed to help keep you strong for your goal race.
Optional Race
An optional 50K race is suggested in week 19 or is considered a 'long day out' where you can focus on time on feet if a 50K race is not feasible in that time period.
Stats
Sample Day 1
Aerobic Conversational Pace, Zone 2 Heart Rate
Sample Day 2
Aerobic Easy Run, Conversational Pace
Sample Day 3
Aerobic Conversational Pace, Zone 2 Heart Rate
Sample Day 5
Long Runs are not designed to be soul crushing hard efforts, in fact it's designed to be the opposite.
Long runs need to be run in Z1 and z2 where you are burning fat as your main source of fuel. IF you start breathing too hard and reaching into z3 you'll begin switching your bodies fuel source which without proper fueling can lead to a major bonk and doesn't work towards building an efficient ft burning long distance runner.
Sample Day 6
Ahh, the Sunday recovery run!
This will consistently be one of your shortest run days of the week, for good reason too! You'll have just completed a long run the day prior and you want to pump some blood through your legs. This is only active recovery if you keep it slow. Rush this run and you'll be feeling it on Tuesday and Wednesday!
Sample Day 8
Aerobic Conversational Pace, Zone 2 Heart Rate
Sample Day 9
Aerobic Easy Run, Conversational Pace