50

50 Mile Ultra Running Training Plan

$79.00

• 8 weeks, 6 days/week with 2 rest weeks at lower volume
• Designed to prepare athletes for 50-mile ultramarathon
• You should be able to handle 41 miles of volume per week to begin this plan
• Focus on running training, as well as purposefully designed gym-based strength sessions
• This training plan is one of the 182+ Plans included with an Athlete’s Subscription.

Product Description

This 8-week program is designed specifically to train athletes for a 50-mile ultramarathon. For competitive racers, it is intended to be used as the first block of training following a rest or transition period. As the first block, you should complete this training program before any important races for your season. For recreational runners, this plan will prepare you to complete your first 50-miler.

You must be able to run 13 miles nonstop and handle 41 miles of volume in a week to begin this plan.

The training program begins with a 7-mile assessment to find your lactate threshold heart rate, and then deploys heart-rate based zone training intervals moving forward.

In addition to running, this training plan also includes gym-based strength sessions.

Weekday run sessions will typically be 2 hours or less. Weekend run sessions will typically take 2 hours or more. The strength sessions will take 90 min. including the short run afterward.

The weekly schedule for the first four weeks is:
Monday: Rest
Tuesday: Gym-based Strength and Base Run
Wednesday: Lactate Threshold Intervals
Thursday: Gym-based Strength and Base Run
Friday: Tempo Intervals
Saturday: Base Run (High Mileage)
Sunday: Base Run (Moderate Mileage)

The weekly schedule for the second four weeks is:
Monday: Rest
Tuesday: Lactate Threshold Intervals
Wednesday: Gym-based Strength and Base Run
Thursday: Tempo Intervals
Friday: Base Run
Saturday: Base Run (High Mileage)
Sunday: Base Run (Moderate Mileage)

Note: The primary difference between the 100 Mile Ultra Plan and the 50 Mile Ultra Plan is the distance in weekend runs. Otherwise much of the training is the same. 

Questions? Email coach@mtntactical.com

Required Equipment

- You’ll need a full weightroom or membership to a commercial gym to complete the strength work in this plan.
- Heart rate monitor
- Stopwatch with interval timer
- GPS Watch (optional) - this will allow easy tracking of distance and pace

Kudos

I recently completed the 50 mile training plan to prep for my first ultra in 10 years, which was a 50k. I threw in a lot of "bonus" rest days to take it slow, and would have liked to have had a few more/heavier more upper body pulling exercises in the program, (but then, I have chronically unstable shoulders, so maybe that's just me). Anywho...

After doing this program, (mostly on a treadmill), I went and did my trail 50k and got first place among the females (16th overall). My stabilizers were more than capable of taking the strain of a trail ultra, and nothing got pulled or strained or overly stressed. The aid station crews kept saying it looked like I wasn't even trying! I think that's the mark of some stellar training.

Thanks for putting this together. You guys rock.

- C

****************

"It was a great success! Thanks for the stellar plan. The training program almost doubled my farthest distance to reach this goal. The legs were ready for the challenge, in the end the muscles around my lungs is what slowed me down. Never-the-less, a buckle was earned and that was the goal. Thanks again!"

Sample Session

SESSION 7
Obj: Gym-based Strength and Base Run

Warm-up:

4 Rounds
5-5-3-3x Front Squat - 50-60-70-80% 1RM
8x Sit-ups
4/8x Push-ups
Instep Stretch

Training:

(1) 5 Rounds
2x Front Squat @ 85% 1RM
3x Scotty Bobs - 15/25#
Instep Stretch

(2) 3 Rounds
3x DB Walking Lunges - increase load until 3x is hard but doable
5x DB Military Press - increase load until 5x is hard but doable
5x Shoulder Dislocates

(3) 6 Rounds

15x Sit-ups


15x Flutter Kicks


8x EOs


15/15 sec. Kneeling Founder


(4) 2 Rounds
30 sec. Jane Fonda

(5) Run 3 miles Zone 1
***************************
SESSION 8
Obj: Lactate Threshold Intervals

Warm-up:

400m Zone 1
800m Zone 2
400m Zone 3
400m Zone 4

Training:

(1) 3 Rounds
Run 1 mile @ Zone 4
Rest 5 min.
************************
SESSION 9
Obj: Gym-based Strength and Base Run

Warm-up:

4 Rounds
5-5-3-3x Front Squat - 50-60-70-80% 1RM
8x Sit-ups
4/8x Push-ups
Instep Stretch

Training:

(1) 5 Rounds
2x Front Squat @ 85% 1RM
3x DB Bent-over Row - 15/25#
Instep Stretch

(2) 3 Rounds
3x Shoulder Hold Lunges - increase load until 3x is hard but doable
5x KB Floor Press - increase load until 5x is hard but doable
5x Shoulder Dislocates

(3) 6 Rounds
10x EOs
20/5/20 sec. Sean Special
10x Bicycle Crunches
20/20/20/20 sec. 3-Limb Front Bridge

(4) 3 Rounds
Hip Flexor + Pigeon Stretch
5x Shoulder Jackknives

(5) Run 7 miles Zone 1
*************************
SESSION 10
Obj: Tempo Intervals

Run 9 miles total.

(1) Run .5 miles in Zone 1-2

(2) 3 Rounds
20 min. in Zone 3
5 min. in Zone 1

(3) Run remainder of 9 miles.
*****************************
SESSION 11
Obj: Base Run

(1) Run 13 miles Zone 2
*************************

SESSION 12
Obj: Base Run

(1) Run 11 miles Zone 2