Running
50K Ultra Completion
First 50K plan built around weekend back-to-back long runs. 20 weeks, five runs a week.
- Distance
- 50K
- Length
- 20 weeks
- Runs per week
- 5
- Level
- Intermediate
- Goal
- Finish
Who it's for
You already run a few times a week. It is built to get you to the finish of a 50K in good shape.
It is made for trails, not the road.
How the weeks work
It runs for 20 weeks with five runs in each.
If life gets in the way you can stretch it to 26 weeks, or tighten it to 18 if you are already fit.
The last 14 days are a taper: less running, a little intensity, so you start the race fresh.
- One long run a week that grows slowly. Run it easy; the time on your feet is the point.
- Back-to-back long runs on consecutive days, to practise running on tired legs.
- Hill repeats: run up at a strong effort, jog back down, repeat.
Setting your paces
Start with a marathon-pace check run. Your result sets the paces for the rest of the plan, so run it honestly and on fresh legs.
Later benchmarks: a half-marathon time trial. Use them to adjust your paces rather than to chase a number.
Making it stick
- Keep easy days slow. Most plateaus come from running them too fast.
- Put an easy day or a rest day after every hard session.
- If you miss a week, pick up where you left off instead of cramming the sessions in.
