Free 16-week 50K ultra training plan
Free in The Next Race. Account required.
16 weeks
5
3h 31m–8h 34m
4h
50 km
A 16-week plan for your first 50K trail ultra, for runners who already have a half marathon or marathon behind them. Five runs a week: a quality session, an easy run, hills or tempo, a long trail run on Saturday and a back-to-back run on Sunday. The long run builds to 4 hours, recovery weeks fall at 4, 8 and 12, the load peaks in week 13, and a three-week taper leads into race day. Efforts are set by RPE.
Week by week
How it works in The Next Race
Add it to your calendar
Pick a start date, or pick your race date and the plan lines up behind it. You get your own copy, so you can move, edit or delete any session.
Set your zones
The test sessions set your training zones, so the targets fit your current fitness rather than someone else's.
Train with your devices
Workouts sync to Garmin and Wahoo, completed activities come back from Garmin, Strava and Polar, and indoor rides can run on a smart trainer.
Race guides
Ultra-Trail Australia
A brutal 100-kilometer trail race through the UNESCO-listed Blue Mountains west of Sydney.
Ultra-Trail du Mont-Blanc
The ultimate mountain ultra -- a circumnavigation of Mont Blanc through three countries.
Western States 100-Mile Endurance Run
The world's oldest 100-mile trail race, from Squaw Valley to Auburn through the Sierra Nevada.
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