Getting Started on Your 50K Training Journey It’s ok to walk/hike. I would consider these plans as a starting point for developing your own training program rather than a complete solution. The plan is aimed at getting you ready to run your first, circa 50km ultra, 10 weeks after your marathon. Each longer plan is intended to follow on from the shorter distance plan, so the 50 mile plan recommends you completed the 50K plan and race, followed by a 4-6 weeks of recovery. Tue= 1 mile interval 3-4@ 8:00 with 800 recovery or hill climbs. Most marathon training plans include a weekly speed workout. Weekend runs done outside. Get a floatation belt and run laps. The 50K (roughly 31 miles) is the “shortest” standard distance you’ll find when you push beyond the limits of the marathon. XT= swim, bike, strength training should be the focus on these days. Pool run weeks: do all in week running in the pool. The second plan (listed directly below our first plan) is the “Mind Body” add on plan. It’s also geared to those who have been running at least four times per week for 20 miles per week, or 4-7 miles per run. Each plan is designed with the "newbie" in mind and reflects the bare minimum training needed to complete your first race at each distance. If your ultra is further away, repeat weeks four and five, for a 12-week plan, or weeks four to seven, for a 16-week plan. Whether you’re a fun runner or serious competitor this training program aid will assist you. > 50km Training Plans. If you’re working on a marathon PR, you might even be accustomed to multiple speed workouts each week. 100 Mile Training Plan The First 50K Training Plan is designed for those that have run at least one marathon, and want to build on their experience and run a longer race. RELATED: How to prepare for an ultramarathon For your training, focus on building up to key efforts that simulate the demands of race day. The training plan is based on total miles run (as opposed to time based) and I had a few goals in mind knowing that the race I was preparing for (Gorge Waterfalls 50k) was going to have a decent bit of elevation gain. Add 15 minutes onto each long run the second time around. So you have taken up the challenge of running the 2017 Surf Coast Century 50km event. The goals and assumptions of this training plan were: Long runs should be slow. We have 3 different 50km Training Plans available based on your running experience, mileage and time goals: The first plan (listed directly below) is our lower mileage option. The following training plan is designed for educational purposes, and is not a prescribed training plan for any particular individual. This guide is aimed at training you to go the distance and, perhaps, give you a taste of, one day, going even farther and training for a 50- or 100-mile race. 50km Training Program . 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