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This is a template plan for anybody looking to run their first 50k. This plan assumes that you're currently comfortable running at least 10 miles on trail and are running 20 to 25 miles per week when you start the plan. The plan goes through a gradual build up to a peak at around 40 miles a week. A few important notes for this plan:
- The dates listed assume an in January start, but you're welcome to modify this for your use. This is also a 20-week plan. If you need to cut a week or two out, you're welcome to do so.
- The Friday runs are recommended, but not 100% necessary. Please feel free to remove these or slightly modify the plan as you see fit. Look at the mileage goals and vertical gain goals as general guidelines, but not strict numbers that you have to hit to a T.
- The speed work assumes that you have some experience with speed work and also are injury-free. If you have any kind of injury that might make speed work difficult on your body, I'd suggest replacing these workouts by doing them on the elliptical or removing them entirely with a pace or steady state run.
If you have any questions with the plan, please feel free to reach out with the contact form. I also walk through this plan in detail on my YouTube channel linked here: https://youtu.be/Ytn-cza_C7U?si=OsLpSPw9HlhQGW19
This is a template plan for anybody looking to run their first 50k. This plan assumes that you're currently comfortable running at least 10 miles on trail and are running 20 to 25 miles per week when you start the plan. The plan goes through a gradual build up to a peak at around 40 miles a week. A few important notes for this plan:
- The dates listed assume an in January start, but you're welcome to modify this for your use. This is also a 20-week plan. If you need to cut a week or two out, you're welcome to do so.
- The Friday runs are recommended, but not 100% necessary. Please feel free to remove these or slightly modify the plan as you see fit. Look at the mileage goals and vertical gain goals as general guidelines, but not strict numbers that you have to hit to a T.
- The speed work assumes that you have some experience with speed work and also are injury-free. If you have any kind of injury that might make speed work difficult on your body, I'd suggest replacing these workouts by doing them on the elliptical or removing them entirely with a pace or steady state run.
If you have any questions with the plan, please feel free to reach out with the contact form. I also walk through this plan in detail on my YouTube channel linked here: https://youtu.be/Ytn-cza_C7U?si=OsLpSPw9HlhQGW19