50 mile - 100K Ultra Marathon Plan on 50 miles per week

Training Load By Week
Training Load By Week

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.

Sample Day 2
6mi
Aerobic Easy Run

Aerobic Conversational Pace, Zone 2 Heart Rate

Sample Day 3
5mi
Aerobic Easy Run

Aerobic Easy Run, Conversational Pace

Sample Day 4
6mi
Aerobic Easy Run

Aerobic Conversational Pace, Zone 2 Heart Rate

Sample Day 6
12mi
Long Run

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 7
5mi
Long Run

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 9
6mi
Aerobic Easy Run

Aerobic Conversational Pace, Zone 2 Heart Rate

Sample Day 10
5mi
Aerobic Easy Run

Aerobic Easy Run, Conversational Pace

Andrew Simmons
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Lifelong Endurance

Coach Andrew Simmons draws from certification, experience, and hard science to help athletes achieve there goals. Andrew specializes in working with distance runners looking to conquer the 5K to the marathon and beyond.

Run Coaching:

  • Road Running (Mile - Marathon)
  • Ultra Running (50K - 100 Mile)
  • Sky Running/ Mountain Running

Services:

  • Running Specific Strength and Condtioning
  • Injury Specfic Strength and Conditioning (will work alongside PT team)
  • Running Form and Gait Analysis