50 Mile Ultra Running Training Plan
$99.00
- 10 weeks, 6 days/week with 2 rest weeks at lower volume
- Designed to be completed the 10 weeks directly before your race.
- You should be able to handle 30 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 200+ Plans included with an Athlete’s Subscription.
Description
PROGRAM OVERVIEW
This 10-Week, 6 day/week training program is sport-specifically designed to prepare fit athletes to run a 50-Mile Ultra Marathon. This training plan is specifically designed to be completed the 10 weeks directly before your race.
This training program has 4 general objectives:
- Increase speed over ground
- Increase running-specific leg strength, core strength and upper body strength
- Increase running aerobic base and efficiency for longer distance runs
- Prepare you mental fitness, leg strength endurance and cardio fitness for a 50-mile event
This is Version 2 of this plan, updated in July 2021.
FITNESS ATTRIBUTES
Speed Over Ground Work
This training program deploys multiple 6, and 9-mile assessments and uses the athlete’s assessment time to dictate paces for follow-on, shorter, threshold intervals to develop speed over ground. It’s intended that the assessments and follow-on intervals be completed on a flat course – a running track or similar.
Easy and Moderate Paced Runs
While the Speed Over Ground work in the plan is anchored in 4-5 week blocks, the plan’s easy and moderate pace, longer run volume, increases throughout the plan.
You’ll run easy, long distance two times/week and moderate-paced, long distance one time per week. Your moderate-pace run will occur on Saturday, and will be the longest run of the training week (starts at 8 miles, and increased to 23 miles).
Total weekly running volume in the plan begins at 30 Miles total in Week 1 and increased to 63 Miles total in week 8.
Weeks, 9 and 10 are “taper” weeks into your race at the end of week 10.
Below it the total volume per week in the plan:
Week Volume in Miles
1 30
2 35
3 40
4 45
5 35 (unload)
6 50
7 52
8 63
9 30 (Taper)
10 18 (Taper plus race week)
Strength Work
This training plan includes focused, running-specific leg, mid-section and upper body strength training deploying bodyweight and/or dumbbells. You’ll train strength 1 day/week, and chassis integrity (functional core), 1-day/week.
WEEKLY SCHEDULE (NON ASSESSMENT WEEKS)
- Mon: Total Rest
- Tue: Threshold Running Intervals
- Wed: Strength Training
- Thu: Easy-Pace Long Run
- Fri: Chassis Integrity
- Sat: Moderate Pace Long Run (Longest run of the week)
- Sun: Easy Pace Long Run
REQUIRED EQUIPMENT
- Stop Watch (smarphone will work)
- Fully Equipped Weight Room with Barbells/Dumbbells, etc.
- 40-pound sandbag for women, 60-pound sandbag for men
- Foam Roller
COMMON QUESTIONS
How Long do the Sessions Last?
Gym-based sessions last 30-45 minutes. Running based sessions can extend to several hours. Longest days will be Thursday, Saturday, and Sunday.
How many miles do I need to be running per week to begin this plan?
30 miles
What if I miss a day?
If you miss a strength or chassis integrity day, skip it and move on. If you miss a prescribed running day, make up the session you missed the next day and follow the programming as prescribed – skipping a strength or chassis integrity day to get back on schedule. The running in the programming is progressive – it builds upon itself. Don’t skip ahead.
Why are there two numbers listed for the exercises with assigned loads?
The lower weight is the prescribed weight for women, and the higher is for men, for example, Barbell Complex @ 45/65# means women use 45# and men use 65#.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
How do I record my assessment Results?
Notebook and pencil.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Run/Ruck Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Can I see sample training?
Yes. Click the “Sample Training” tab to see the entire first week of programming.
How do I access the plan?
Access is online, via username and password. You can log in either through our website or through our app (Mtn Tactical Fitness) available for IOS and Android.
Can I print out sessions to take to the gym?
Yes – you can print a week of programming at a time.
More Questions? Email: coach@mtntactical.com
DISCLAIMER
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.
Required Equipment
- Stop Watch (smarphone will work)
- Fully Equipped Weight Room with Barbells/Dumbbells, etc.
- 40-pound sandbag for women, 60-pound sandbag for men
- Foam Roller
Sample Training
Below is the First Week from this Training Plan:
MONDAY
SESSION 1
Obj: Run Assessment
Warm up:
4 Rounds
10x Squats
10x Push Ups
5x Walking Lunges
Run 100m
Instep Stretch
Training:
(1) Run 6 Miles for Time
Flat Course - Track preferred.
RECORD FINISH TIME
(2) 2 Rounds
Instep Complex
******************************
TUESDAY
SESSION 2
Obj: Strength
Warm up:
3 Rounds
Barbell Complex @ 45/65#
6x Hand Release Push Ups
Instep Stretch
5x Shoulder Dislocates
Training:
(1) 5 Rounds - Grind
5x Dumbbell Bench Press - Increase load each round until 5x is hard, but doable
8x Hinge Lift - Increase load each round until 8x is hard, but doable
3/5x Pull Ups
Mini Leg Blaster
"Grind" = work steadily, not frantically through the exercises in this circuit for the prescribed number of rounds or time.
(2) Foam Roll Legs, Low Back
Comments: This session should take no more than 45 minutes to complete.
******************************
WEDNESDAY
SESSION 3
Obj: Threshold Intervals
Warm up:
4 Rounds
10x Squats
10x Push Ups
5x Walking Lunges
Run 100m
Instep Stretch
Training:
(1) 2 Rounds
Run 2 Miles at your "2-Mile Interval Pace" using your SESSION 1, 6-Mile Run Time and the MTI Run Interval Calculator
Rest 10 Minutes between efforts
Flat Course - Track preferred.
(2) 2 Rounds
Instep Complex
******************************
THURSDAY
SESSION 4
Obj: Easy-Pace Trail Run
Training:
(1) Trail Run 5 Miles, Easy Pace
"Easy" = you can speak in full sentences while moving.
(2) 2 Rounds
Pigeon Stretch
Hip Flexor Stretch
******************************
FRIDAY
SESSION 5
Obj: Chassis Integrity
Training:
(1) 20-Minute Grind
5x Sandbag Getup @ 40/60# (alternate shoulders each round)
3x Sandbag Cross Clean @ 40/60#
5x Dumbbell Crawl @ 25#
(2) Foam Roll Legs, Low Back
Comments: No warm up today, roll right in.
******************************
SATURDAY
SESSION 6
Obj: Moderate-Pace Trail Run
Training:
(1) Trail Run 8 Miles, Moderate Pace
"Moderate" = Comfortable but not easy
(2) 2 Rounds
Instep Complex
******************************
SUNDAY
SESSION 7
Obj: Easy-Pace Trail Run
Training:
(1) Trail Run 7 Miles, Easy Pace
"Easy" = you can speak in full sentences while moving.
(2) 2 Rounds
Pigeon Stretch
Hip Flexor Stretch
Testimonials
I think it’s important for people to receive recognition when they play a role in others reaching their goals. I had two objectives in mind when selecting my most recent training cycle with your programs:
1.) Run my first ever 50 ultra marathon
2.) Selections for specialized law enforcement unit.
I ended up doing a hybrid of Ultimate Meathead and the 50mile ultra plans as I needed a little more strength work for objective 2 than the 50mile ultra had built in. I have never felt so fit in my entire life.
I landed first overall in selections where the feedback was “your fitness level set you apart” in a section that is heavily weighted on fitness. I achieved my goal of running my first ultra, Bonus: I had a top 5 finish in my age category. There were days that felt like a real grind but I don’t regret any of it.
Looking forward to “Off season training for endurance” next and then onto my next goal of doing a 100 miler with likely another form of the 100mile plan plus added strength.
Take care, and thanks for helping me achieve what I wasn’t sure I would ever be able to do.
Coach Rob,
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!"
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