50K Training Plan for First-Time Ultramarathoners
Published on February 26 by Matt
Taking on your first 50K is an exciting and rewarding challenge, but proper preparation is key to making race day a success. Whether you’re transitioning from marathons or starting fresh with ultrarunning, this training plan will help you gradually build endurance, strength, and confidence for the big day.
Training Overview
A well-structured 50K training plan typically spans 12 to 16 weeks, focusing on endurance, consistency, and gradual progression. Expect to run four to five days per week, incorporating long runs, recovery runs, and strength training.
Key Components of Training
1. Long Runs
- The backbone of ultra training, long runs help build endurance and mental toughness.
- Start with 10-12 miles and gradually increase to 24-28 miles over several weeks.
- Include back-to-back long runs on weekends to simulate race fatigue.
2. Weekly Mileage Progression
- Begin with a manageable weekly mileage (e.g., 30 miles per week).
- Increase mileage by 10% each week, with a recovery week every 3-4 weeks.
- Peak at 45-60 miles per week, depending on experience level.
3. Speed and Hill Workouts
- While ultras are about endurance, speed sessions (e.g., tempo runs, strides) help improve efficiency.
- Hill workouts build strength and simulate race terrain.
- Incorporate 1-2 speed or hill sessions weekly.
4. Recovery Runs and Rest Days
- Easy runs promote blood flow and aid recovery.
- Rest days prevent overtraining and reduce injury risk.
- Listen to your body and adjust intensity as needed.
5. Strength and Cross-Training
- Strength training (core, legs, and upper body) improves running economy.
- Cross-training (cycling, swimming) helps prevent burnout.
- Include strength workouts 2-3 times per week.
Example 12-Week Training Plan
| Week | Long Run | Midweek Run | Speed/Hills | Weekly Mileage |
|---|---|---|---|---|
| 1 | 10 mi | 5-7 mi | 4-5 mi | 25-30 mi |
| 4 | 16 mi | 8 mi | 5-6 mi | 35-40 mi |
| 8 | 22 mi | 10 mi | 6 mi | 45-50 mi |
| 12 | 28 mi | 12 mi | 6-7 mi | 50-60 mi |
Tapering Before Race Day
The last three weeks should gradually reduce mileage to allow full recovery before race day. Reduce long runs and intensity but maintain frequency.
Race Day Tips
- Pace Yourself: Start conservatively and run within your limits.
- Nutrition Matters: Test fueling strategies (gels, electrolytes) during training.
- Hydration: Drink consistently and adjust intake based on conditions.
- Embrace the Experience: Enjoy the journey and trust your training.
By following this structured plan, you’ll be well-prepared to tackle your first 50K with confidence. Lace up, hit the trails, and enjoy the adventure!