This 50K 5000 ft.+ Vert Trail training plan includes my tried and true, scientifically-based and proven workout sequence to give you the endurance and stamina that an ultra race demands. We will provide you with a vert range for specific runs within the description of each activity.
You’ll improve your endurance and vert strength with progressing long runs and progressive vert while also boosting your stamina and speed with my specialty workouts. As with all my plans, I’ll have you perform several goal pace workouts so you really dial in goal pace along with specific runs that are focused on vert rather than pace. Before starting, you should be able to run 30-45 minutes on your regular runs and at least 75 minutes on your long runs with 700-1000ft. of Vert.
Weekly mileage = 27-53 miles per week (43-85 kilometers per week)*
*based on an average training pace of 9:00 min/mi (5:30 min/km)
NOTE: Each run includes a range of duration/distance and pace so actual mileage may vary.
For non-vert specific runs, I’ll provide the exact pace range for each run/workout (integrated from the McMillan Running Calculator) and will advance the paces as you progress through the training plan so you are always optimally challenged. I’m also making your plan really flexible so it can flow with your life. You can easily move runs around based on your life schedule.
In addition to the run training, I’m also going to have you perform our Strength Training routine that syncs with your run training as well as my form drills to help you improve your running form and learn to run fast. These “prehab” programs are included with your plan and build you into a strong, supple, injury-resistant runner.
Runs/Week: 4-6. Key/Hard Workouts/Week: 1-2.
Need more weeks? Suggested Training Cycle:
-Base Training Plan: adds up to 8 weeks
-Hill Module: adds up to 6 weeks (opt.)
-Stamina Module: adds up to 6 weeks (opt.)
-50K 5000ft + Vert Trail Training Plan: up to 16 weeks