50K Training Plan Level 4
This 50K 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.
You’ll improve your endurance with progressing long runs and boost 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 and you’ll do simulation runs over similar terrain as your race course. Before starting, you should be able to run 50-60 minutes on your regular runs and at least 90 minutes on your long runs.
For each and every run, 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: 4-7. 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 Training Plan: up to 16 weeks