50K Ultramarathon Training Plan
Build endurance and resilience with a progressive, science-backed 50 km ultramarathon program
This 16-week plan is grounded in the latest endurance research on periodization, progressive overload, and recovery to prepare experienced runners for a 50 km ultramarathon. It emphasizes aerobic base, long run progression, back-to-back long efforts, nutrition practice, and tapering.
How to Use This Training Plan
Getting Started
This 16-week program is designed for experienced runners ready to tackle their first 50K ultramarathon or improve their ultra distance performance. Success requires disciplined adherence to the plan, smart recovery practices, and progressive adaptation to higher training volumes.
Before You Begin:
- Confirm you meet all prerequisites—especially a consistent 50+ km weekly base for at least 3 months
- Get medical clearance if you have any underlying health conditions or recent injuries
- Invest in proper trail running shoes if your race is off-road
- Establish reliable nutrition and hydration strategies during long training runs
- Plan your training calendar to avoid conflicts with the peak training weeks (weeks 9-11)
Understanding the Structure
This plan uses a periodized approach with distinct phases: base building (weeks 1-4), peak building (weeks 5-11), and tapering (weeks 12-16). Each phase has specific training objectives that prepare your body systematically for the 50K distance.
Key Training Components:
- Easy Runs: Conversational pace (60-70% max HR) for aerobic base and recovery
- Tempo Runs: Sustained efforts at 80-85% max HR to build lactate threshold
- VO₂max Intervals: Short, intense efforts at 5K pace to improve aerobic capacity
- Hill Repeats: Uphill efforts to build strength and power
- Long Runs: Weekend cornerstone sessions, progressively increasing to 36 km
- Back-to-Back Long Runs: Saturday long run followed by Sunday recovery run to simulate race fatigue
- Recovery Runs: Very easy efforts to promote active recovery between hard sessions
Your Weekly Schedule
The plan follows a 3:1 periodization cycle—three weeks of progressive loading followed by one recovery week with 30-40% reduced volume. This allows for adaptation and prevents overtraining.
Typical Weekly Pattern:
- Monday: Easy run + optional cross-training or rest
- Tuesday: Quality workout (tempo, intervals, or hills)
- Wednesday: Rest or active recovery (cross-training, yoga, mobility)
- Thursday: Secondary quality session or medium run
- Friday: Easy run
- Saturday: Long run (primary weekly session)
- Sunday: Recovery run or long recovery run (back-to-back endurance)
Pace and Intensity Guidelines
Easy Runs (majority of weekly volume):
- Conversational pace—you should be able to speak in complete sentences
- Heart rate 60-70% of maximum
- These runs build aerobic base without accumulating excessive fatigue
- Run slower than you think necessary
Tempo Runs:
- "Comfortably hard" effort at 80-85% max heart rate
- Roughly your half-marathon pace
- Can speak in short phrases but not hold full conversation
- Builds lactate threshold and mental toughness
VO₂max Intervals:
- Hard efforts at approximately your 5K race pace
- 90-95% max heart rate
- Breathing very hard but controlled
- Improves aerobic capacity and running economy
Long Runs:
- Start at easy pace; may finish at moderate effort in later weeks
- Primary goal is time on feet, not speed
- Practice race-day nutrition and hydration strategies
- Should feel challenging but not exhausting
What to Expect Each Phase
Phase 1: Base Building (Weeks 1-4)
- Establishing weekly rhythm and training consistency
- Introduction to back-to-back long runs (Saturday + Sunday)
- Building aerobic foundation with controlled intensity
- Week 4 is a recovery week—embrace the reduced volume
Phase 2: Peak Building (Weeks 5-11)
- Progressive increase in long run distance (28 km → 36 km)
- Higher intensity work (hills, intervals, tempo runs)
- Peak weekly mileage around weeks 9-11
- Greatest training stress—prioritize sleep, nutrition, and recovery
- Practice race-day fueling strategies during all long runs
Phase 3: Tapering (Weeks 12-16)
- Volume decreases significantly while maintaining some intensity
- Your body consolidates fitness gains and repairs accumulated fatigue
- Resist urge to "squeeze in" extra training
- Focus on quality sleep, hydration, and mental preparation
- Week 16 is race week—trust your training
Common Challenges and Solutions
"The back-to-back long runs feel overwhelming"
- Keep Sunday's recovery run very easy—slower than your normal easy pace
- These sessions simulate running on tired legs, crucial for ultra success
- Prioritize nutrition and hydration between Saturday and Sunday runs
- If consistently struggling, extend recovery weeks or reduce Sunday distance slightly
"I'm constantly fatigued during peak weeks"
- Check your easy pace—most runners go too fast on recovery days
- Prioritize sleep (7-9 hours minimum) and nutrition
- Consider adding an extra rest day by converting a recovery run to complete rest
- Monitor resting heart rate; elevated HR suggests inadequate recovery
"My long runs take too long to recover from"
- Ensure proper fueling during runs (30-60g carbs/hour after 90 minutes)
- Immediately refuel post-run with carbs and protein
- Use compression, ice baths, or massage to aid recovery
- Keep the following day's run very short and very easy
"I miss a workout or even a full week"
- Missing 1-2 workouts: continue with the plan as scheduled
- Missing 3-7 days: repeat the previous week before progressing
- Missing 7+ days: go back 2 weeks in the plan
- Never try to "make up" missed long runs—this leads to injury
"Should I do the workout if I'm feeling off?"
- General tiredness: proceed with the session but at reduced intensity
- Illness above the neck (mild cold): light easy run only
- Illness below the neck, fever, or significant pain: full rest day
- Sharp pain or injury symptoms: stop immediately and assess
Essential Tips for Success
Nutrition and Hydration Strategy
- Practice race-day fueling on every long run over 90 minutes
- Target 30-60g carbohydrates per hour (gels, chews, real food)
- Use electrolyte drinks, especially in warm conditions
- Experiment with different products to find what works for your stomach
- Never try new nutrition on race day
Recovery Protocols
- Sleep is your most powerful recovery tool—prioritize 7-9 hours nightly
- Monitor subjective fatigue and adjust training if consistently exhausted
- Include strength and mobility work 2x per week (core, hips, glutes, calves)
- Active recovery (swimming, cycling, yoga) on rest days aids circulation
- Consider massage, foam rolling, or compression for faster recovery
Gear and Equipment
- Replace running shoes every 400-600 km to prevent injury
- If racing on trails, do significant training on similar terrain
- Test all race-day gear during long runs (shoes, clothing, pack, hydration system)
- Use anti-chafing products and test them extensively
- Consider trekking poles if your race allows and includes significant elevation
Mental Preparation
- Practice breaking long runs into manageable segments
- Develop mental strategies for handling discomfort and low moments
- Visualize successfully completing the race
- Remember: ultras are as much mental as physical
- Expect challenges during the race—plan how you'll respond
Strength and Mobility
- Include 2x weekly strength sessions focusing on:
- Core stability (planks, dead bugs, bird dogs)
- Hip strength (clamshells, side leg raises, single-leg deadlifts)
- Glute activation (bridges, monster walks, squats)
- Calf strength (raises, eccentric work)
- Add mobility work (hip flexor stretches, leg swings, foam rolling)
- These sessions prevent injury and improve running economy
Tracking Your Progress
Maintain a training log to monitor:
- Date, distance, time, and pace for each run
- Average heart rate and perceived exertion (RPE 1-10)
- Weather conditions and terrain type
- Nutrition and hydration consumed during run
- How you felt during and after the session
- Sleep quality and resting heart rate
- Any aches, pains, or concerns
This data helps identify patterns, prevent overtraining, and optimize your approach.
Race Week Strategy
Final 7 Days:
- Trust your training—the work is done
- Prioritize sleep, hydration, and nutrition
- Do short, easy runs with occasional strides to stay sharp
- Avoid trying anything new (food, shoes, gear)
- Study the race course, aid station locations, and cutoff times
- Pack and check your gear list twice
- Stay off your feet as much as possible in the final 48 hours
Race Day Approach:
- Start conservatively—you should feel like you're going too slow
- Most ultra failures happen from starting too fast
- Focus on consistent effort rather than pace (pace will vary with terrain)
- Use aid stations strategically—don't rush through them
- Break the race into segments (aid station to aid station)
- Expect and accept low moments—they pass
- Finish strong and celebrate your achievement
After Completing the Program
Post-Race Recovery:
- Take 1-2 weeks completely off running after your 50K
- Focus on gentle movement (walking, swimming, yoga)
- Allow full recovery—ultra distance creates significant systemic stress
- Resume training gradually, starting with easy runs only
Next Steps:
- Reflect: Review your training log and race performance
- Recover: Full recovery takes 2-4 weeks post-ultra
- Rebuild: Gradually return to base mileage over 4-6 weeks
- Progress: Consider a longer ultra (50 miles, 100K) or target a faster 50K time
- Maintain: Continue strength work and smart training principles
Remember: Ultramarathons are journeys, not just races. Trust the process, listen to your body, respect the distance, and enjoy the incredible adventure of pushing your limits.
- Consistent running base of ≥ 50 km per week for at least 3 months
- Previous completion of a marathon or 42 km race
- Experience with back-to-back long runs
- No unresolved injuries
Week 1
Aerobic base build – introduction to back-to-back long runs
Week 2
Progressive overload – extend midweek volume
Week 3
Build peak base – increase back-to-back long effort
Week 4
Recovery week – 30% reduced volume
Week 5
Rebuild – focus on strength endurance
Week 6
Intensity increase – mix intervals and sustained efforts
Week 7
Peak build – longest back-to-back long runs
Week 8
Recovery week – nutrition practice on reduced volume
Week 9
Rebuild second cycle – strength and speed
Week 10
High volume – longest long run of the plan
Week 11
Sustain peak – back-to-back long run maintenance
Week 12
Taper begins – reduce volume, maintain intensity
Week 13
Taper continued – sharp volume cut
Week 14
Final taper – minimal volume, sharpen legs
Week 15
Pre-race sharpening – stay fresh
Week 16
Race week – ready to perform
- 1Follow a 3:1 load:recovery cycle—three weeks progressive load then one recovery week with 30–40% reduced volume
- 2Prioritize sleep (7–9 hours/night) and monitor fatigue via RPE
- 3Practice fueling every 45–60 minutes during long runs (30–60 g carbs/hour)
- 4Include strength and mobility work twice weekly (core, hips, calves)
- 5Stay hydrated; use electrolytes in training to mimic race conditions
- 6Listen to early warning signs of overtraining and adjust volume if needed
Related Resources
Get additional training tips and advice from our blog
Read Training TipsPut your training to the test at upcoming Ultra Marathon events
Browse EventsExplore other Ultra Marathon training plans
View All Plans