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50K training plan for your first ultra

16 weeks 50K First ultra

This plan is for runners who are stepping up to their first ultra, usually from the marathon or a steady half-marathon habit, and who currently run about 35 km a week over 4 days, with a longest recent run near 16 km.

It runs 16 weeks: 5 weeks of aerobic base, 5 of threshold and climbing work, 4 race-specific weeks and a 13-day taper. Weekly training time builds from 5 h 18 to 8 h 05 at its peak in week 12. Distance, time on feet and climbing all build gradually, and every fourth week is an easier one in all three so the work can land.

Long runs grow from 2 h 17 (16 km) to 4 h 02 (25 km) in week 12. Climbing builds to about 1300 m in the biggest week, with two harder sessions a week that change every week rather than repeating.

Every long run over 75 minutes carries a carbohydrate target that ramps from 30 g to 60 g per hour, so race-day eating has been rehearsed before race day.

If your race is less than 8 weeks away, or your current week looks very different from the one above, build a personalized plan instead. It is free, and it is anchored to your actual race date, course and fitness.

Other 50K levels: finished an ultra · experienced

Weeks
16
Peak week
8 h 05 (52 km)
Longest run
4 h 02 (25 km)
Peak climbing
1,294 m
Taper
13 days

Weekly Volume Progression

35
W1
38
W2
29
W3
38
W4
42
W5
45
W6
34
W7
45
W8
50
W9
52
W10
39
W11
52
W12
52
W13
52
W14
36
W15
13
W16

Week 1

Base 35 km · 285 m · 5 h 18

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Progression run, last 10 min steady

    7 km 21 m D+ 46 min

    • Start easy and finish the last 10 min at RPE 5–6: steady, short sentences only.
  3. Wed Rest

    Rest

  4. Thu Hills

    Easy run with 6 × 20 s hill strides

    6.5 km 39 m D+ 1 h 15

    • RPE 3–4: fully conversational.
    • Mid-run, 6 × 20 s brisk uphill strides on a moderate grade, walk back down.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, conversational

    16 km 192 m D+ 2 h 17 30 g carbs/h

    • RPE 3–4: fully conversational.
    • Gut training: aim for 30 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run with 6 strides

    5.5 km 33 m D+ 1 h

    • RPE 3–4: fully conversational.
    • Finish with 6 × 20 s relaxed fast strides, full recovery between.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.

Week 2

Base 38 km · 352 m · 5 h 45

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Fartlek 6 × 1 min

    8 km 28 m D+ 53 min

    • Warm up 15 min easy, cool down 10 min easy.
    • 6 × 1 min at RPE 6–7 with equal easy jogging between.
    • RPE 3–4: fully conversational. between reps.
  3. Wed Rest

    Rest

  4. Thu Hills

    Easy run with 7 × 20 s hill strides

    7 km 48 m D+ 1 h 20

    • RPE 3–4: fully conversational.
    • Mid-run, 7 × 20 s brisk uphill strides on a moderate grade, walk back down.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, conversational

    17 km 235 m D+ 2 h 28 30 g carbs/h

    • RPE 3–4: fully conversational.
    • Gut training: aim for 30 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run with 6 strides

    6 km 41 m D+ 1 h 04

    • RPE 3–4: fully conversational.
    • Finish with 6 × 20 s relaxed fast strides, full recovery between.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.

Week 3

Base Easier week28.5 km · 240 m · 4 h 29

Aerobic base · cutback week

  1. Mon Rest

    Rest

  2. Tue Quality

    Light week: progression run, last 14 min steady, a third shorter

    6 km 19 m D+ 40 min

    • Start easy and finish the last 14 min at RPE 5–6: steady, short sentences only.
    • Cutback week: cut the hard part by a third and keep the effort honest.
  3. Wed Rest

    Rest

  4. Thu Hills

    Light week: easy run with 8 × 20 s hill strides, a third less

    5.5 km 34 m D+ 1 h 07

    • RPE 3–4: fully conversational.
    • Mid-run, 8 × 20 s brisk uphill strides on a moderate grade, walk back down.
    • Cutback week: do two-thirds of it.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, shortened

    13 km 162 m D+ 1 h 52 35 g carbs/h

    • RPE 3–4: fully conversational.
    • Cutback week: a shorter long run so the work of the last weeks can land.
    • Gut training: aim for 35 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run with 6 strides

    4 km 25 m D+ 50 min

    • RPE 3–4: fully conversational.
    • Finish with 6 × 20 s relaxed fast strides, full recovery between.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.

Week 4

Base 38 km · 535 m · 5 h 56

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Fartlek 8 × 1 min

    8 km 35 m D+ 54 min

    • Warm up 15 min easy, cool down 10 min easy.
    • 8 × 1 min at RPE 6–7 with equal easy jogging between.
    • RPE 3–4: fully conversational. between reps.
  3. Wed Rest

    Rest

  4. Thu Hills

    Short hill reps 8 × 45 s

    7 km 152 m D+ 1 h 26

    • Warm up 15 min easy, cool down 10 min easy.
    • 8 × 45 s uphill at RPE 7–8, walk or jog back down. Tall posture, quick feet.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, conversational

    17 km 296 m D+ 2 h 31 35 g carbs/h

    • RPE 3–4: fully conversational.
    • Gut training: aim for 35 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run with 6 strides

    6 km 52 m D+ 1 h 05

    • RPE 3–4: fully conversational.
    • Finish with 6 × 20 s relaxed fast strides, full recovery between.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.

Week 5

Base 41.5 km · 656 m · 6 h 29

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Progression run, last 18 min steady

    8.5 km 41 m D+ 57 min

    • Start easy and finish the last 18 min at RPE 5–6: steady, short sentences only.
  3. Wed Rest

    Rest

  4. Thu Hills

    Short hill reps 9 × 45 s

    8 km 192 m D+ 1 h 36

    • Warm up 15 min easy, cool down 10 min easy.
    • 9 × 45 s uphill at RPE 7–8, walk or jog back down. Tall posture, quick feet.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, conversational

    19 km 365 m D+ 2 h 51 40 g carbs/h

    • RPE 3–4: fully conversational.
    • Gut training: aim for 40 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run with 6 strides

    6 km 58 m D+ 1 h 05

    • RPE 3–4: fully conversational.
    • Finish with 6 × 20 s relaxed fast strides, full recovery between.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.

Week 6

Build 45 km · 787 m · 6 h 44

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 3 × 8 min

    9.5 km 50 m D+ 1 h 04

    • Warm up 15 min easy, cool down 10 min easy.
    • 3 × 8 min at RPE 7: comfortably hard — an effort you could hold for about an hour. 2 min easy jog between.
  3. Wed Rest

    Rest

  4. Thu Hills

    Sustained climbs 4 × 3 min

    8.5 km 238 m D+ 1 h 23

    • Warm up 15 min easy, cool down 10 min easy.
    • 4 × 3 min climbing at RPE 6–7, easy back down.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run on race-like terrain

    20.5 km 431 m D+ 3 h 07 40 g carbs/h

    • RPE 3–4: fully conversational. Walk the steep climbs from the start, as you will on race day.
    • Gut training: aim for 40 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run with 6 strides

    6.5 km 68 m D+ 1 h 10

    • RPE 3–4: fully conversational.
    • Finish with 6 × 20 s relaxed fast strides, full recovery between.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.

Week 7

Build Easier week33.5 km · 515 m · 5 h 01

Build: threshold and climbing · cutback week

  1. Mon Rest

    Rest

  2. Tue Quality

    Light week: threshold 3 × 10 min, two reps fewer

    7 km 32 m D+ 47 min

    • Warm up 15 min easy, cool down 10 min easy.
    • 3 × 10 min at RPE 7: comfortably hard — an effort you could hold for about an hour. 2 min easy jog between.
    • Cutback week: drop two reps and keep the effort honest.
  3. Wed Rest

    Rest

  4. Thu Hills

    Light week: sustained climbs 4 × 4 min, a third less

    6.5 km 163 m D+ 1 h 02

    • Warm up 15 min easy, cool down 10 min easy.
    • 4 × 4 min climbing at RPE 6–7, easy back down.
    • Cutback week: do two-thirds of it.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, shortened

    15 km 274 m D+ 2 h 14 45 g carbs/h

    • RPE 3–4: fully conversational.
    • Cutback week: a shorter long run so the work of the last weeks can land.
    • Gut training: aim for 45 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run with 6 strides

    5 km 46 m D+ 58 min

    • RPE 3–4: fully conversational.
    • Finish with 6 × 20 s relaxed fast strides, full recovery between.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.

Week 8

Build 45 km · 910 m · 6 h 50

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 3 × 12 min

    9.5 km 58 m D+ 1 h 05

    • Warm up 15 min easy, cool down 10 min easy.
    • 3 × 12 min at RPE 7: comfortably hard — an effort you could hold for about an hour. 2 min easy jog between.
  3. Wed Rest

    Rest

  4. Thu Hills

    Sustained climbs 5 × 5 min

    8 km 262 m D+ 1 h 20

    • Warm up 15 min easy, cool down 10 min easy.
    • 5 × 5 min climbing at RPE 6–7, easy back down.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run on race-like terrain

    20.5 km 504 m D+ 3 h 11 45 g carbs/h

    • RPE 3–4: fully conversational. Walk the steep climbs from the start, as you will on race day.
    • Gut training: aim for 45 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run with 6 strides

    7 km 86 m D+ 1 h 14

    • RPE 3–4: fully conversational.
    • Finish with 6 × 20 s relaxed fast strides, full recovery between.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.

Week 9

Build 49.5 km · 1,064 m · 7 h 13

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 2 × 15 min

    10.5 km 69 m D+ 1 h 12

    • Warm up 15 min easy, cool down 10 min easy.
    • 2 × 15 min at RPE 7: comfortably hard — an effort you could hold for about an hour. 2 min easy jog between.
  3. Wed Rest

    Rest

  4. Thu Hills

    Sustained climbs 5 × 3 min

    8 km 282 m D+ 1 h 22

    • Warm up 15 min easy, cool down 10 min easy.
    • 5 × 3 min climbing at RPE 6–7, easy back down.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run on race-like terrain

    23 km 607 m D+ 3 h 37 50 g carbs/h

    • RPE 3–4: fully conversational. Walk the steep climbs from the start, as you will on race day.
    • Gut training: aim for 50 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run with 6 strides

    8 km 106 m D+ 1 h 02

    • RPE 3–4: fully conversational.
    • Finish with 6 × 20 s relaxed fast strides, full recovery between.

Week 10

Build 52 km · 1,186 m · 7 h 39

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 6 × 6 min

    11.5 km 81 m D+ 1 h 19

    • Warm up 15 min easy, cool down 10 min easy.
    • 6 × 6 min at RPE 7: comfortably hard — an effort you could hold for about an hour. 2 min easy jog between.
  3. Wed Rest

    Rest

  4. Thu Hills

    Sustained climbs 6 × 4 min

    8 km 301 m D+ 1 h 23

    • Warm up 15 min easy, cool down 10 min easy.
    • 6 × 4 min climbing at RPE 6–7, easy back down.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run on race-like terrain

    24.5 km 691 m D+ 3 h 54 50 g carbs/h

    • RPE 3–4: fully conversational. Walk the steep climbs from the start, as you will on race day.
    • Gut training: aim for 50 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run with 6 strides

    8 km 113 m D+ 1 h 03

    • RPE 3–4: fully conversational.
    • Finish with 6 × 20 s relaxed fast strides, full recovery between.

Week 11

Specific Easier week39 km · 810 m · 6 h

Race-specific · cutback week

  1. Mon Rest

    Rest

  2. Tue Quality

    Light week: rolling tempo 30 min, a third shorter

    8 km 48 m D+ 54 min

    • Warm up 15 min easy, cool down 10 min easy.
    • 30 min on rolling terrain at RPE 5–6: steady, short sentences only. Push the climbs, flow the descents.
    • Cutback week: cut the hard part by a third and keep the effort honest.
  3. Wed Rest

    Rest

  4. Thu Hills

    Light week: descent practice 4 × 4 min downhill, a third less

    7.5 km 270 m D+ 1 h 17

    • Warm up 15 min easy, cool down 10 min easy.
    • 4 × 4 min of controlled fast downhill on race-like ground, hike back up. Quads take weeks to adapt — this is that adaptation.
    • Cutback week: do two-thirds of it.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, shortened

    17.5 km 420 m D+ 2 h 43 55 g carbs/h

    • RPE 3–4: fully conversational.
    • Cutback week: a shorter long run so the work of the last weeks can land.
    • Gut training: aim for 55 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run

    6 km 72 m D+ 1 h 06

    • RPE 3–4: fully conversational.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.

Week 12

Specific 52 km · 1,294 m · 8 h 05

Race-specific

  1. Mon Rest

    Rest

  2. Tue Quality

    Climbing at race effort 4 × 8 min

    11.5 km 86 m D+ 1 h 19

    • Warm up 15 min easy, cool down 10 min easy.
    • 4 × 8 min uphill at race effort — run what is runnable, hike the rest. Jog or walk down easy.
  3. Wed Rest

    Rest

  4. Thu Hills

    Power-hike practice 4 × 6 min

    7.5 km 338 m D+ 1 h 21

    • 4 × 6 min of fast hiking on the steepest grade you can find, hands on knees or poles. Jog down easy.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run on race-like terrain

    25 km 750 m D+ 4 h 02 55 g carbs/h

    • RPE 3–4: fully conversational. Walk the steep climbs from the start, as you will on race day.
    • Gut training: aim for 55 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run

    8 km 120 m D+ 1 h 23

    • RPE 3–4: fully conversational.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.

Week 13

Specific 52 km · 1,294 m · 8 h 05

Race-specific

  1. Mon Rest

    Rest

  2. Tue Quality

    Rolling tempo 38 min

    11.5 km 86 m D+ 1 h 19

    • Warm up 15 min easy, cool down 10 min easy.
    • 38 min on rolling terrain at RPE 5–6: steady, short sentences only. Push the climbs, flow the descents.
  3. Wed Rest

    Rest

  4. Thu Hills

    Descent practice 5 × 4 min downhill

    7.5 km 338 m D+ 1 h 21

    • Warm up 15 min easy, cool down 10 min easy.
    • 5 × 4 min of controlled fast downhill on race-like ground, hike back up. Quads take weeks to adapt — this is that adaptation.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run on race-like terrain

    25 km 750 m D+ 4 h 02 60 g carbs/h

    • RPE 3–4: fully conversational. Walk the steep climbs from the start, as you will on race day.
    • Gut training: aim for 60 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run

    8 km 120 m D+ 1 h 23

    • RPE 3–4: fully conversational.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.

Week 14

Specific 52 km · 1,294 m · 8 h 05

Race-specific

  1. Mon Rest

    Rest

  2. Tue Quality

    Climbing at race effort 5 × 8 min

    11.5 km 86 m D+ 1 h 19

    • Warm up 15 min easy, cool down 10 min easy.
    • 5 × 8 min uphill at race effort — run what is runnable, hike the rest. Jog or walk down easy.
  3. Wed Rest

    Rest

  4. Thu Hills

    Power-hike practice 5 × 6 min

    7.5 km 338 m D+ 1 h 21

    • 5 × 6 min of fast hiking on the steepest grade you can find, hands on knees or poles. Jog down easy.
  5. Fri Rest

    Rest

  6. Sat Long

    Race-simulation long run

    25 km 750 m D+ 4 h 02 60 g carbs/h

    • RPE 3–4: fully conversational. Race kit, race food, race-like ground.
    • Run the runnable, power-hike the steep, practise the descents.
    • Gut training: aim for 60 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run

    8 km 120 m D+ 1 h 23

    • RPE 3–4: fully conversational.
    • Add 20 min strength after the run: split squats, step-downs, calf raises, single-leg deadlifts, side plank. 2–3 sets, controlled.

Week 15

Taper 36 km · 462 m · 4 h 46

Taper

  1. Mon Rest

    Rest

  2. Tue Quality

    Sharpening 6 × 2 min

    9 km 47 m D+ 1 h 01

    • Warm up 15 min easy, cool down 10 min easy.
    • 6 × 2 min at RPE 7, 2 min easy between. Short and sharp — you should finish wanting more.
  3. Wed Rest

    Rest

  4. Thu Easy

    Easy run with 6 strides

    8 km 84 m D+ 1 h 01

    • RPE 3–4: fully conversational.
    • Finish with 6 × 20 s relaxed fast strides, full recovery between.
  5. Fri Rest

    Rest

  6. Sat Long

    Last long run, shorter

    12.5 km 263 m D+ 1 h 54 60 g carbs/h

    • RPE 3–4: fully conversational.
    • Nothing to prove now — easy all the way.
    • Gut training: aim for 60 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run

    6.5 km 68 m D+ 50 min

    • RPE 3–4: fully conversational.

Week 16

Race week 13 km · 0 m · 1 h 32

Race week

  1. Mon Rest

    Rest

  2. Tue Quality

    Race-effort tune-up 3 × 5 min

    5.5 km 39 min

    • Warm up 15 min, then 3 × 5 min at race effort with 3 min easy. The legs should feel springy, not tired.
  3. Wed Easy

    Easy run with 6 strides

    5 km 35 min

    • RPE 3–4: fully conversational.
    • Finish with 6 × 20 s relaxed fast strides, full recovery between.
  4. Thu Rest

    Rest

  5. Fri Shakeout

    Shakeout 20 min

    2.5 km 18 min

    • Very easy, with 4 × 15 s strides. Check your kit and drop bags today.
  6. Sat Race

    Race day: your 50K

    50 km 1,250 m D+ 9 h 18 60 g carbs/h

    • Start slower than feels right — the first hour should feel easy.
    • Eat and drink from the first 30 minutes, on a timer, not on hunger.

Race day

Planning estimate
9 h 18
Aid-station time
18 min
DistanceEstimated elapsed
12.5 km 2 h 10
25 km 4 h 29
37.5 km 6 h 53
50 km 9 h 18
  • Budget about 3 min per aid station (6 stops assumed): 18 min in total. Know what you need before you arrive.
  • Split times include aid-station stops and slow gradually, as every ultra does.

The planning estimate sizes your training and fuelling; it is not a prediction.

Fuelling

Carbohydrate
60 g/h
Fluid
400–750 ml/h
Sodium
300–600 mg/h

Long runs ramp from 30 g to 60 g of carbohydrate per hour, so your gut has rehearsed race-day intake before race day.

  • Start eating in the first 30 minutes and keep a steady intake every 20–30 minutes.
  • Race day is not the day to try anything new: every gel, drink and food should have been tested in a long run.