50K Training Plan for Beginners – RUN

Week Mon Tues Weds Thurs Fri Sat Sun Miles 1 Rest 3 mi easy 4 mi easy 3 mi easy Rest or cross train 6 mi easy on trails 4 mi easy on trails 20 2 Rest 4 mi easy 4 mi easy 4 mi easy Rest or cross train 8 mi easy on trails 4 mi easy on trails 24 3 Rest 4 mi easy 2 mi easy, 4 x 30 sec hills hard with 90 sec easy recovery, 2 mi easy 4 mi easy Rest or cross train 10 mi easy on trails 4 mi easy plus 4 x 30 sec hills 28 4 Rest 3 mi easy 2 mi easy, 4 x 30 sec hills hard with 90 sec easy recovery, 2 mi easy 3 mi easy Rest or cross train 6 mi easy on trails 4 mi easy plus 4 x 30 sec hills 22 5 Rest 4 mi easy 2 mi easy, 8 x 30 sec hills hard with 90 sec easy recovery, 2 mi easy 4 mi easy Rest or cross train 10 mi easy on trails 6 mi easy on trails with 4 x 30 sec fast/2 min easy 30 6 Rest 4 mi easy 2 mi easy, 10 x 30 sec fast (think mile effort), 1 min easy. 2 mi easy 4 mi easy Rest or cross train 10 mi easy on trails (on easy runs, you can push if you feel good) 6 mi easy on trails plus 4 x 20 sec hills 33 7 Rest 5 mi easy with 4 x 20 sec fast/2 min easy 2 mi easy, 10 x 1 min fast/1 min easy. 2 mi easy (think 5K to start, more effort to finish) 5 mi easy Rest or cross train 12 mi easy on trails (30 min hard effort in middle around 1-hour effort) 6 mi easy on trails plus 6 x 20 sec hills 35 8 Rest 5 mi easy with 4 x 20 sec fast/1 min easy 2 mi easy, 8 x 2 min fast/1 min easy. 2 mi easy (think 10K to start, more effort to finish) 5 mi easy Rest or cross train 14 mi easy on trails (work the downhills) 6 mi easy on trails plus 6 x 20 sec hills 38 9 Rest 5 mi easy with 4 x 20 sec fast/40 sec easy 2 mi easy, 3 x 1 min hills hard with 2 min easy recovery, 5 men easy, 15 in mod (think 10K effort), 2 min easy 5 mi easy Rest or cross train 10 mi easy on trails (30 min hard effort in middle around 1-hour effort) 6 mi easy on trails with 4 x 30 sec fast/2 min easy 33 10 Rest 5 mi easy with 4 x 20 sec fast/2 min easy 2 mi easy, 2 x 8 min fast/3 min easy (think 1-hour effort), 2 mi easy with 4 x 30 sec fast/2 min easy 5 mi easy Rest or cross train 16 mi easy on trails (work the downhills) 6 mi easy on trails with 4 x 30 sec fast/2 min easy 39 11 Rest 5 mi easy with 6 x 20 sec fast/2 min easy 2 mi easy, 5 x 3 min hills hard with 3 min easy recovery. 2 mi easy 5 mi easy Rest or cross train 20 mi easy on trails (1 hour moderate effort in middle around marathon effort) 8 mi easy on trails with 4 x 30 sec fast/2 min easy 45 12 Rest 2 mi easy, 20 min moderate (think 1-hour effort), 2 miles easy with 4 x 30 sec fast/30 sec easy 5 mi easy Rest 2 mi easy in a.m. 35K pushing a bit on trails (can be a training race). Practice fueling and work downhills. This will be tough and make you question life decisions Pizza! 35 13 Rest 5 mi easy with 4 x 30 sec fast/2 min easy 2 mi easy, 6 x 3 min fast (think 1-hour effort to start, more effort to finish) with 1 min easy recovery, 2 mi easy 5 mi easy Rest or cross train 10 mi easy on trails (30 min moderate effort around half marathon effort in middle). Work all downhills 6-10 mi easy on trails plus 8 x 30 sec hills 43 14 Rest 5 mi easy plus 4 x 20 sec hills 2 mi easy, 5 x 3 min hills hard with 3-4 min easy recovery, 2 mi moderate 5 mi easy Rest or cross train 16 mi easy on trails 6 mi easy on trails plus 4 x 30 sec hills 36 15 Rest 5 mi easy 2 mi easy, 20 min hard on trails, 2 mi easy. Have fun with it and get comfortable with discomfort 5 mi easy Rest or cross train 10 mi easy on trails (20 min mod effort around half marathon effort in middle) 5 mi easy, plus 4 x 30 sec hills 31 16 Rest 2 mi easy, 15 mins moderate (think marathon effort to start, faster in last 5 mins), 2 miles easy 3 mi easy Rest 2 mi easy in a.m. 50K! Start easy, fuel lots, smile more, and celebrate no matter what happens Pizza!