The mileage in this plan slowly and safely builds over 24 weeks, with cutback weeks every 3-4 weeks, to allow your body – and mind – to recover and rebuild. If you need – or want – more specific help, Hart Strength and Endurance Coaching would be more than happy to discuss the possibility of one-on-one coaching to give you a more detailed outline and support to reach your specific ultramarathon goals. This plan also does not address course specifics: is your race flat and beginner friendly? Or is it super technical with a ton of vertical change? The beginner 50 mile training plan is pretty basic, I prescribe distances, and will give you a general outline of what you should do during those distances. While the benefits of working with a coach are invaluable, believe me, I understand it’s not for everyone, or may simply not be financially feasible. Though I am a full time running coach, I wanted to provide a basic, first time 50 mile ultramarathon training plan for those who prefer to be self guided, do not need a detailed plan, or who simply aren’t ready for the commitment of working with a coach. Here’s what you need to know about this 50 mile training plan: It’s definitely a time commitment, so I always recommend that runners really take an honest look at their day to day life, and make sure that this volume of training will fit without causing unnecessary stress. You should also be prepared to run upwards of 50-70 miles per week across five days of workouts.
Having that physical experience and a solid running base will give you the best chances for success in both completing your race and making it through your training cycle injury free.Īspiring 50 mile runners should begin their training with a solid running base, feeling comfortable running long runs over 20 miles, and should be regularly running 35-40 mile weeks while remaining injury free. Notice I did not necessarily say racing experience, but rather, years of focused running. So that said, I personally recommend aspiring ultrarunners have a few years of shorter distance endurance running/ regular training experience before deciding to tackle a 50 miler. I’m a rose-colored-glasses wearing, dream encouraging, enthusiastic cheerleader for most things in life…but I don’t like seeing people getting hurt. If you are looking for a blog post advocating couch – to – 50 miler, this is not it. 50 milers have become my favorite ultra distance to race, and I’m happy to share this free 50 mile ultramarathon training plan with you. 50 miles is long enough to give you a feeling of extreme accomplishment (and fatigue!), but short enough that you don’t have to miss an entire nights sleep…and then some…like you would with a 100 mile race. Far, but not too far (you know, relatively speaking). I often joke that 50 milers are the “half marathon” of the ultra world.
Last Updated on Augby Heather Hart, ACSM EP, CSCS
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