Last Updated on August 20, 2019 by Heather Hart, ACSM EP, CSCS
I often joke that 50 milers are the “half marathon” of the ultra world. Far, but not too far (you know, relatively speaking). Tough, but still a lot of fun. 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. 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. Let’s get to it.
Am I ready to train for a 50 miler?
If you are looking for a blog post advocating couch – to – 50 miler, this is not it. 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. 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. Notice I did not necessarily say racing experience, but rather, years of focused running. 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.
Aspiring 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. You should also be prepared to run upwards of 50-70 miles per week across five days of workouts. 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.
Here’s what you need to know about this 50 mile training plan:
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. 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.
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. The exact workout? That’s up to you. 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?
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.
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. The plan finishes off with a cutback week followed by a 3 week taper, ensuring you are rested, recovered, and ready for race day.
The workouts:
A brief run down of what to expect…
Base building runs:
The majority of your runs should be done at an easy, aerobic pace. I tell my clients that they should run these at a “conversational pace”. In other words, a pace where you could easily carry on a conversation with a running partner, without feeling as though you are gasping for breath or struggling to speak.
Keeping the majority of your runs at this lower intensity will help prevent injury and burnout as you begin to push the larger weekly mileage volumes, and the longer distance long runs, both required of ultramarathon training. The aerobic zone also encourages fat oxidization (using stored fat for fuel), capillary building, and building a solid endurance base. This is essentially where you become better at running slow miles for a long time.
Hill and speedwork
Wednesdays are designed to be a strength building run – either a speed or hill workout. Unless you live in pancake flat coastal South Carolina (like me), chances are you will cover a significant amount of elevation over the course of 50 miles. It’s imperative that you train your legs not just for distance, but for climbing as well.
Your base runs and long runs should include hills on your run route. However, the Wednesday workout should specifically focus on hill climbing AND descending. The mileage prescribed includes warm up and cool down. Again, what you do for that speed or hill workout is up to you. Be creative!
Long runs
Long runs are truly where your body adapts to running for long periods of time, physically and mentally, and are a cornerstone of ultramarathon training. Further, long runs are the perfect “dress rehearsal” for your race. Long runs give you an opportunity to experiment with – and perfect – nutrition and hydration plans, anti chafing products, new shoes or shorts…you get the idea. Long runs should be done at an easy effort pace.
You’ve got to practice for those awesome ultra aid stations!
You’ll notice that the long runs during the base building portion of the plan give a suggested range of mileage. This gives you options, depending upon how you are feeling that day. Struggling to get through, or short on time? Go with the lower end. Feeling amazing, and don’t want to stop running? Hit the higher end of the mileage.
Back to back long runs
Back to back long runs are done to simulate and adapt to running on fatigued legs, which is something you will definitely experience in the later stages of your ultramarathon. It’s also a safer and more efficient way to increase total volume of miles for the week, without putting in extreme long distance runs.
In this training plan, the second long run is prescribed in time, rather than mileage. I find this allows each athlete to truly listen to their body and complete the long run accordingly, rather than pushing to meet an arbitrary number of miles. If you are feeling strong, your body may allow you to push a little further. Feeling beat up from a long week of training? Take it easy, and use the time as a true recovery run.
Important note: weekly mileage totals in the plan are based upon a 10:00/mile pace for the second long run. DO NOT WORRY if your pace is faster or slower, and it changes the overall weekly mileage. Stick with the prescribed time.
Rest days
A common misconception among many runners is that more running = faster runner, and therefore, many runners loathe rest days for fear that time off will make them lose progress. This couldn’t be further from the truth. Rest days are an integral part of the training process. During rest days, your body recovers from the physical stress of workouts, rebuilds damaged tissue, and becomes stronger.
REST. Courtesy of the TransRockies Run…
This program includes two rest days. For more experienced athletes, one of those rest days can be used as a low impact cross training day. One day should be 100% rest. In short: for the love of all things, do not skip your rest days.
Active recovery
During cutback weeks, you will notice active recovery days. These workouts are designed to help promote blood flow, encourage healing, stimulate cardiovascular endurance, but remain low impact. Workouts like: swimming, biking, hiking, yoga, elliptical, etc. are all great options. Keep the effort on the lighter end. If your body is exhausted and you are in need of a rest day, you can substitute the active recovery days with rest instead.
What about strength / cross training?
If you know me, you know I am a huge advocate for strength training and cross training for all runners, but especially for ultrarunners. Strength training is imperative for injury prevention, and building an all around strong, balanced athlete. While I have not included strength and cross training into this training plan, I 100% encourage you to add it in when you can. Again, for more specific and detailed help, please feel free to inquire about our coaching services.
DISCLAIMER:
The following training plan is designed for educational purposes, and is not a prescribed training plan for any particular individual. While I am a certified exercise physiologist and RRCA running coach, and have designed this training plan with safety in mind, you should understand that when participating in a 50 mile training program, there is the possibility of physical injury. If you engage in this training plan you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself. You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.
click photo to enlarge
Training for a 50 mile ultramarathon is a relatively large commitment, and it takes a lot of work. There might be days you truly stop and question your choice of hobbies, or whether you are capable of such a feat. These lows are normal: keep pushing forward. Once you cross the finish line of your first 50 miler, all of those hours of training will make sense.
Speaking of the finish line, be sure to check out the post “Running Your First 50 Miler: Everything you Need to Know About Race Day“:
Have any questions? Leave a comment below!
More helpful resources:
Ultramarathon Racing & Training Tips – a list of numerous educational training posts
The Beginners Guide to Training for an Ultramarathon
Heather Hart is an ACSM certified Exercise Physiologist, NSCA Certified Strength and Conditioning Specialist (CSCS), UESCA certified Ultrarunning Coach, RRCA certified Running Coach, co-founder of Hart Strength and Endurance Coaching, and creator of this site, Relentless Forward Commotion. She is a mom of two teen boys, and has been running and racing distances of 5K to 100+ miles for over a decade. Heather has been writing and encouraging others to find a love for fitness and movement since 2009.
John Flynn
That is a great plan! Love it
Colin Westbury
Hi, I’m planning 4 50 milers in 2020 to celebrate my 50th year, 2 May, 4 July, 25 July and 26 September…….your 24 week plan works better for me than common 16 week plans. Can you recommend speed and hill sets and also how to cope between races. After the first 1 I’ll have 5 weeks before the 2nd, then 3 weeks before the 3rd then 9 weeks before the final one. I’ve ran Ultras up to 45miles and my previous training has been 2-3 5-10 milers one pace then man up on race days. I do weight training everyday so this can be cut back……thanks in advance.
Preston Howard
Plan on applying this for a 50k March 21st, 2020.
Will reply back as to how the race went.
Casey
Hi! I’m dreaming about completing a 50 miler this coming fall. I’m currently 5.5 months post partum with baby #2 and I completed a trail half marathon last weekend. It wasn’t my finest run but I’m feeling ready to jump into a training plan. I’m averaging 45-50 km weeks on trails. In 2019 I completed a 50km. As a mom do you have any tips for training post partum and/or nursing, or managing training schedule with kids at home? Thanks for this plan!
Chelsey
For the base building and long runs, do you recommend running on flat ground or trail?
Heather Hart, ACSM EP-C
Great question Chelsey! I think it definitely depends on the course of your intended 50 miler. If it’s a moderate hilly course, then it only helps to do many of your base building runs on trail with moderately rolling hills. You can definitely mix it up though! The base building runs should be a relatively lower effort, so you don’t want any crazy inclines / hill repeats / etc. that will keep your heart rate elevated for a long time.
greg davidson
I live in an area with not a bunch of trails. My race is a trail race. Is it ok to put my miles in on pavement or should i make the drive to hit the trails?thanks
Heather Hart, ACSM EP-C
Absolutely OK! Just be sure to get some trail time whenever possible (even if it’s only once a week or once every other week). Your legs will appreciate it come race day!
Matthew Shepherd
So this is my 3rd year training for a 50 mile run. I’ve had 2 coaches…one was all (putting in) miles and the other was strength training and speedwork. Here’s the catch: i’m 51, 6’6″ 290. Built for foot ball. On both training plans from the coaches, a month before the event..my body gives up…something is stressed beyond a day repair and I’m out. I’m currently just getting back into and taking it very, VERY slowly. Run every other day. 1-3 miles adding each week. I like your plan. With the little I’ve given you…any suggestions?
Thanks,
matt
Heather Hart, ACSM EP-C
Hi Matthew! An important thing to remember when ultramarathon training is specificity. Strength and speedwork are both awesome things, and should be continued during ultra training, but they should be supplemental -NOT the focus. Alternatively, if you are new to ultra and experiencing injuries, than a ton of mileage isn’t ideal either. It sounds to me that you might have been experiencing the effects of over training. Currently, I think you are taking the right approach. Even with your gradual build, I’d HIGHLY suggest taking cutback weeks every 3rd week, to ensure your body has plenty of opportunity to recover.
Scott D
Howdy Heather, (great site!) I’m considering extending my 50K training for 50 miles; I’m at week 20 on 50K plan. At what week of the 50 mile plan would you suggest starting at vs starting at 50Mile Week 1?
(M, 6’1″, 193#, 51yo, avid runner, longest run: 29.5miles)
Thank you!
Heather Hart, ACSM EP-C
Hi Scott!
Assuming everything is going well, and you are feeling strong, with no issues, I’d hop into week #17 on my 50 mile training plan. This should add three weeks/one more build cycle to your training plan, and will give you a few higher mileage weeks and back to backs leading into the 50 mile distance. I hope that helps! Feel free to send over an email ([email protected]) if you have any questions about that transition!
Peggy
Thanks so much for sharing your thoughts, advice and training plan. So much advice and plans are geared for younger people who have spent their lives running. But I’m a 51 yr old avid rock climber turned ultra runner 2 years ago and need realistic mileage and approach. I’m loving this 50-mile training plan for two main reasons. First, spreading miles across the whole week and not just the weekends. There are still the big Saturday runs (yay!) but also longer miles during the week. Second, the ‘cutback’ weeks with a recommended alternate activity on Sunday. I’m already looking forward to these days! This will be perfect for hiking or mountain biking depending on trail conditions. This past summer I learned two things about myself while training for Canyon De Chelly (which didn’t happen due to Covid). I had good fitness results spreading miles throughout the week and my body needs a break about every 3 weeks. Thus, why I love this plan and why I’m putting it in place for my first 50-miler. I had to adapt the plan a bit to accommodate my current mileage levels and race date only 20 weeks out. Frankly, I’m a bit terrified, but really excited for this new challenge.
Chris
Hi Heather, thanks for putting this plan together and sharing your advice for free. Very generous!
Question for you: how do you figure out pacing, both for training and the actual race (I know course, etc will massively impact this).
48 yr old male with a long background of running and triathlon. Ran a solo marathon last year. No specific training…just 100 Miles a month with cycling and weights. Completed it in 3’25. Did a solo 5k in 18’30 again with no specific prep. So interested in pacing thoughts. Looking to finish without forced walking.
Thank you!
Heather Hart, ACSM EP-C
Hi Chris! I think you’ll find that “forced walking” is definitely part of ultramarathon, depending on terrain. Even the elites do it, so I’d call it more technique, rather than a weakness! That said, I highly recommend heart rate training for ultramarathon distances. Start by performing a field LTHR test (I like Joel Friel’s protocol) and calculating your zones. Then, follow the 80/20 rule – 80% of your workouts should be in Z2 or under, and the other 20% higher. By using heart rate, you account for the increase in heart rate over terrain (so you aren’t trying to push your “flat road” pace on a 30% climb, for example).
Maria
Love your blog and often re-read old posts because you are so inspiring and the way you write is hilarious and very relatable! I am currently training for a 50 miler in May, never done one before so decided to try this plan. It works really well; thanks! Quick question though: week 10 has a total of 58 miles but when I add up the milage over the week I only get 47 miles. The Saturday long run is 10 miles shorter than the week before and the Sunday long run is only 15 minutes longer… is the Saturday in week 10 meant to be 22 miles again? Not 12 miles?
Jon
I had the same question! Did you ever find out?
Heather Hart, ACSM EP-C
Thanks for pointing this out Jon and Maria! I am actively “renovating” this website now and will be sure to update this post accordingly. To answer your question, the 58 is incorrect, and it should have, as designed, been 48 with the mileage listed. You’ll notice the Sunday run mileage increases, as well as the weekday mileage, which is why the long run didn’t increase as well. However, my coaching approach has changed slightly over the last 3 years since I initially wrote this post, and have a few alternatives I would suggest (and will, soon). If this is your very first 50 miler and you are looking for a lower mileage plan, I would suggest sticking with the shorter overall week. But, definitely check back soon for an update (coming hopefully in the next week or two!)
Ady
Thank you for posting this plan!
Ben
Hi Heather,
Thanks for sharing the plan it looks great. Im interested as somone who likes strength training (squats etc) what day would you typically add these in on this plan, I cant figure out where to put my Leg strength day.
Thanks again
Ben
Max
Great information as always. If I was planning to run 7 marathons in 7 days what sort of program would you recommend? Speed for the 7 marathons is not important but completion is.
Thanks in advance
Jacket
Thanks for sharing this plan. I found it six months ago at which time I printed it out set to training. I was already comfortable at the marathon distance and had ran a few non-race ultras but wanted to get serious about the 50 mile distance for 2021. This plan was great and helped me crush my target finish time at last week’s race. Thanks!
I’m getting serious about the 100 mile distance in 2022 and plan on using your guide to get me there.
Alan Yanda
Are drop bags necessary for a 50 miler? What do you put in the bags that I don’t already have in my waterpack? Can I fill up my waterpack blatter at aid stations if necessary?
christina
Hi! I see your plan is for 24 weeks. What if I have 20 weeks left and not a great base built? I’ve done ultras before, but taken time off for various life events in the past year.
Thank you!!
Richard Koch
I’m 69 years old and ran my first 50-mile ultra! I started running when I turned 65 at the recommendation of my physio therapist. This was to strengthen my knees I used your 50-mile training program this year, as a guideline. Making some adjustments to accommodate myself. The 50-miler was a part of the mini triple, (3 different ultras equaling 112-miles) which I was able to complete and receive my buckle. Then finishing off my year with a 50/k ultra-having 2300/meters of climbing. Truly grateful for your plan and your words on the different areas involving ultra’s. Soon ready to start training for my second 50-miler as a 70-year-old. I use ice skating and XC skiing as cross training. (20-50 kilometers) Thank you
Tony Ruth
Great read Heather, and I understand the rest day philosophy.
If you had to adapt the plan for the streakers that want to run longer distance, would you make any changes to the plan?
Think I can skip the rest days and thrive?
My streak maintenance for me is 5K a day minimum (coming up on 2 years).
I would like to tackle my first 50 this year, and also want to keep my streak alive. Weekly mileage is between 35-60 depending on the when the next race is. I pushed a stroller for the past 8 months on nearly every run and have gotten faster. Last marathon was Nov ‘22, just under 4 hours.
Target finish would be under 10 hours (closer to 9). The wrinkle is that it’s an overnight race that starts in the evening and goes through the morning.
Mike Reed
Thanks for this plan, Heather! I’m going into week 11 and so far, everything is going well. Quick question, though. I’ve signed up for a full marathon that currently lines up to occur on the Sunday of week 14, a week before I’m supposed to do the 26-mile long run on Saturday. How would you suggest altering the plan? Just switch the two weeks?
Melissa
Amazing article and page! What days would you integrate weight and/or resistance training? Do you recommend a plan at all? Sadly a coach is out of the budget right now. Mahalo