← 50 mi plans

50 mi training plan for experienced ultrarunners

18 weeks 50 mi Experienced

This plan is for runners who race ultras regularly and want a sharper race, not just a finish, and who currently run about 65 km a week over 6 days, with a longest recent run near 28 km.

It runs 18 weeks: 6 weeks of aerobic base, 5 of threshold and climbing work, 5 race-specific weeks and a 13-day taper. Weekly training time builds from 8 h to 14 h 04 at its peak in week 15. 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 55 (23.5 km) to 4 h 25 (31 km) in week 14, and 4 back-to-back weekends teach you to keep moving on tired legs. Climbing builds to about 2550 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 90 g per hour, so race-day eating has been rehearsed before race day. 2 long runs finish after dark: at this level a 50 mi usually takes you past sunset, and a headlamp is not something to learn on race night.

If your race is less than 10 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 50 mi levels: first ultra · finished an ultra

Weeks
18
Peak week
14 h 04 (105 km)
Longest run
4 h 25 (31 km)
Peak climbing
2,548 m
Taper
13 days

Weekly Volume Progression

65
W1
70
W2
73
W3
76
W4
57
W5
76
W6
83
W7
87
W8
65
W9
87
W10
93
W11
99
W12
74
W13
99
W14
105
W15
105
W16
74
W17
15
W18

Week 1

Base 65 km · 503 m · 8 h

Aerobic base

  1. Mon Easy

    Easy run

    8.5 km 51 m D+ 1 h 14

    • 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.
  2. Tue Quality

    Progression run, last 10 min steady

    9.5 km 29 m D+ 54 min

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

    Easy run

    8.5 km 51 m D+ 1 h 14

    • 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.
  4. Thu Hills

    Easy run with 6 × 20 s hill strides

    8.5 km 51 m D+ 1 h 02

    • RPE 3–4: fully conversational.
    • Mid-run, 6 × 20 s brisk uphill strides on a moderate grade, walk back down.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, conversational

    23.5 km 282 m D+ 2 h 55 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

    6.5 km 39 m D+ 41 min

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

Week 2

Base 70 km · 612 m · 8 h 40

Aerobic base

  1. Mon Easy

    Easy run

    9 km 61 m D+ 1 h 18

    • 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.
  2. Tue Quality

    Fartlek 6 × 1 min

    10 km 34 m D+ 57 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 Easy

    Easy run

    9 km 61 m D+ 1 h 18

    • 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.
  4. Thu Hills

    Easy run with 7 × 20 s hill strides

    9 km 61 m D+ 1 h 06

    • RPE 3–4: fully conversational.
    • Mid-run, 7 × 20 s brisk uphill strides on a moderate grade, walk back down.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, conversational

    25.5 km 344 m D+ 3 h 13 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

    7.5 km 51 m D+ 48 min

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

Week 3

Base 73 km · 702 m · 9 h 03

Aerobic base

  1. Mon Easy

    Easy run

    9.5 km 71 m D+ 1 h 21

    • 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.
  2. Tue Quality

    Progression run, last 14 min steady

    10.5 km 39 m D+ 1 h

    • Start easy and finish the last 14 min at RPE 5–6: steady, short sentences only.
  3. Wed Easy

    Easy run

    9.5 km 71 m D+ 1 h 21

    • 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.
  4. Thu Hills

    Easy run with 8 × 20 s hill strides

    9.5 km 71 m D+ 1 h 10

    • RPE 3–4: fully conversational.
    • Mid-run, 8 × 20 s brisk uphill strides on a moderate grade, walk back down.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, conversational

    26 km 390 m D+ 3 h 19 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

    8 km 60 m D+ 52 min

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

Week 4

Base 75.5 km · 914 m · 9 h 31

Aerobic base

  1. Mon Easy

    Easy run with 6 strides

    10 km 83 m D+ 1 h 25

    • 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.
  2. Tue Quality

    Fartlek 8 × 1 min

    11.5 km 47 m D+ 1 h 06

    • 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 Easy

    Easy run

    10 km 83 m D+ 1 h 25

    • 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.
  4. Thu Hills

    Short hill reps 8 × 45 s

    10 km 206 m D+ 1 h 22

    • 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.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, conversational

    26 km 429 m D+ 3 h 21 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

    8 km 66 m D+ 52 min

    • RPE 3–4: fully conversational.

Week 5

Base Easier week56.5 km · 601 m · 7 h 13

Aerobic base · cutback week

  1. Mon Easy

    Easy run with 6 strides

    7.5 km 54 m D+ 1 h 08

    • 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.
  2. Tue Quality

    Light week: progression run, last 18 min steady, a third shorter

    8 km 29 m D+ 46 min

    • Start easy and finish the last 18 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 Easy

    Easy run

    7.5 km 54 m D+ 1 h 08

    • 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.
  4. Thu Hills

    Light week: short hill reps 9 × 45 s, a third less

    7 km 126 m D+ 56 min

    • 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.
    • Cutback week: do two-thirds of it.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, shortened

    20.5 km 295 m D+ 2 h 36 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

    6 km 43 m D+ 39 min

    • RPE 3–4: fully conversational.

Week 6

Base 75.5 km · 1,070 m · 9 h 40

Aerobic base

  1. Mon Easy

    Easy run

    10.5 km 102 m D+ 1 h 29

    • 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.
  2. Tue Quality

    Fartlek 5 × 2 min

    11.5 km 56 m D+ 1 h 07

    • Warm up 15 min easy, cool down 10 min easy.
    • 5 × 2 min at RPE 6–7 with equal easy jogging between.
    • RPE 3–4: fully conversational. between reps.
  3. Wed Easy

    Easy run with 6 strides

    10.5 km 102 m D+ 1 h 29

    • 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.
  4. Thu Hills

    Short hill reps 10 × 45 s

    10 km 244 m D+ 1 h 24

    • Warm up 15 min easy, cool down 10 min easy.
    • 10 × 45 s uphill at RPE 7–8, walk or jog back down. Tall posture, quick feet.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, conversational

    25 km 488 m D+ 3 h 18 45 g carbs/h

    • RPE 3–4: fully conversational.
    • Gut training: aim for 45 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run

    8 km 78 m D+ 53 min

    • RPE 3–4: fully conversational.

Week 7

Build 83 km · 1,308 m · 10 h 22

Build: threshold and climbing

  1. Mon Easy

    Easy run

    11 km 116 m D+ 1 h 33

    • 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.
  2. Tue Quality

    Threshold 3 × 8 min

    12 km 63 m D+ 1 h 10

    • 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 Easy

    Easy run

    11 km 116 m D+ 1 h 13

    • RPE 3–4: fully conversational.
  4. Thu Hills

    Sustained climbs 4 × 3 min

    10.5 km 294 m D+ 1 h 30

    • 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

    30 km 630 m D+ 4 h 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

    8.5 km 89 m D+ 56 min

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

Week 8

Build 86.5 km · 1,448 m · 10 h 50

Build: threshold and climbing

  1. Mon Easy

    Easy run

    12 km 137 m D+ 1 h 40

    • 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.
  2. Tue Quality

    Threshold 3 × 10 min

    13 km 74 m D+ 1 h 16

    • 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.
  3. Wed Easy

    Easy run with 6 strides

    12 km 137 m D+ 1 h 20

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

    Sustained climbs 4 × 4 min

    10.5 km 319 m D+ 1 h 32

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

    Rest

  6. Sat Long

    Long run on race-like terrain

    29.5 km 673 m D+ 3 h 59 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

    9.5 km 108 m D+ 1 h 03

    • RPE 3–4: fully conversational.

Week 9

Build Easier week65 km · 965 m · 8 h 08

Build: threshold and climbing · cutback week

  1. Mon Easy

    Easy run

    8.5 km 84 m D+ 1 h 16

    • 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.
  2. Tue Quality

    Light week: threshold 3 × 12 min, two reps fewer

    9.5 km 47 m D+ 55 min

    • 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.
    • Cutback week: drop two reps and keep the effort honest.
  3. Wed Easy

    Easy run

    8.5 km 84 m D+ 56 min

    • RPE 3–4: fully conversational.
  4. Thu Hills

    Light week: sustained climbs 5 × 5 min, a third less

    8.5 km 223 m D+ 1 h 12

    • Warm up 15 min easy, cool down 10 min easy.
    • 5 × 5 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

    23.5 km 463 m D+ 3 h 06 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 with 6 strides

    6.5 km 64 m D+ 43 min

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

Week 10

Build 86.5 km · 1,655 m · 11 h 01

Build: threshold and climbing

  1. Mon Easy

    Easy run

    12 km 158 m D+ 1 h 41

    • 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.
  2. Tue Quality

    Threshold 2 × 15 min

    13.5 km 89 m D+ 1 h 20

    • 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 Easy

    Easy run

    12 km 158 m D+ 1 h 21

    • RPE 3–4: fully conversational.
  4. Thu Hills

    Sustained climbs 5 × 3 min

    10 km 352 m D+ 1 h 30

    • 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

    29 km 766 m D+ 4 h 01 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 with 6 strides

    10 km 132 m D+ 1 h 08

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

Week 11

Build 92.5 km · 1,824 m · 11 h 48

Build: threshold and climbing

  1. Mon Easy

    Easy run with 6 strides

    12.5 km 176 m D+ 1 h 46

    • 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.
  2. Tue Quality

    Threshold 7 × 6 min

    16.5 km 116 m D+ 1 h 38

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

    Easy run

    12.5 km 176 m D+ 1 h 26

    • RPE 3–4: fully conversational.
  4. Thu Hills

    Sustained climbs 6 × 4 min

    10 km 376 m D+ 1 h 32

    • 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

    28.5 km 804 m D+ 4 h 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

    12.5 km 176 m D+ 1 h 26

    • RPE 3–4: fully conversational.

Week 12

Specific 99 km · 2,336 m · 12 h 54

Race-specific · back-to-back weekend

  1. Mon Easy

    Easy run

    12.5 km 182 m D+ 1 h 26

    • RPE 3–4: fully conversational.
  2. Tue Quality

    Rolling tempo 30 min

    14.5 km 105 m D+ 1 h 27

    • 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.
  3. Wed Easy

    Easy run

    12.5 km 182 m D+ 1 h 26

    • RPE 3–4: fully conversational.
  4. Thu Hills

    Descent practice 4 × 4 min downhill

    9.5 km 414 m D+ 1 h 31

    • 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.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run on race-like terrain

    31 km 901 m D+ 4 h 23 65 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 65 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Back-to-back

    Back-to-back: day two

    19 km 552 m D+ 2 h 41 70 g carbs/h

    • RPE 3–4: fully conversational. On yesterday's legs — that is the point. Fuel exactly as on race day.
    • Gut training: aim for 70 g of carbohydrate per hour, starting in the first 30 min.

Week 13

Specific Easier week74 km · 1,353 m · 9 h 27

Race-specific · cutback week

  1. Mon Easy

    Easy run

    10 km 120 m D+ 1 h 27

    • 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.
  2. Tue Quality

    Light week: climbing at race effort 4 × 8 min, two reps fewer

    11.5 km 69 m D+ 1 h 08

    • 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.
    • Cutback week: drop two reps and keep the effort honest.
  3. Wed Easy

    Easy run

    10 km 120 m D+ 1 h 07

    • RPE 3–4: fully conversational.
  4. Thu Hills

    Light week: power-hike practice 4 × 6 min, a third less

    10 km 360 m D+ 1 h 31

    • 4 × 6 min of fast hiking on the steepest grade you can find, hands on knees or poles. Jog down easy.
    • Cutback week: do two-thirds of it.
  5. Fri Rest

    Rest

  6. Sat Long

    Long run, shortened

    24.5 km 588 m D+ 3 h 20 70 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 70 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run

    8 km 96 m D+ 54 min

    • RPE 3–4: fully conversational.

Week 14

Specific 99 km · 2,413 m · 13 h 18

Race-specific · back-to-back weekend

  1. Mon Easy

    Easy run

    12.5 km 188 m D+ 1 h 46

    • 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.
  2. Tue Quality

    Rolling tempo 38 min

    14.5 km 109 m D+ 1 h 27

    • 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 Easy

    Easy run

    12.5 km 188 m D+ 1 h 26

    • RPE 3–4: fully conversational.
  4. Thu Hills

    Descent practice 5 × 4 min downhill

    9.5 km 428 m D+ 1 h 32

    • 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

    31 km 930 m D+ 4 h 25 75 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 75 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Back-to-back

    Back-to-back: day two

    19 km 570 m D+ 2 h 42 75 g carbs/h

    • RPE 3–4: fully conversational. On yesterday's legs — that is the point. Fuel exactly as on race day.
    • Gut training: aim for 75 g of carbohydrate per hour, starting in the first 30 min.

Week 15

Specific 105 km · 2,548 m · 14 h 04

Race-specific · back-to-back weekend

  1. Mon Easy

    Easy run

    12.5 km 188 m D+ 1 h 46

    • 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.
  2. Tue Quality

    Climbing at race effort 5 × 8 min

    16.5 km 124 m D+ 1 h 39

    • 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 Easy

    Easy run

    12.5 km 188 m D+ 1 h 26

    • RPE 3–4: fully conversational.
  4. Thu Hills

    Power-hike practice 5 × 6 min

    9.5 km 428 m D+ 1 h 32

    • 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

    Long run on race-like terrain — night rehearsal

    31 km 930 m D+ 4 h 25 80 g carbs/h

    • RPE 3–4: fully conversational. Walk the steep climbs from the start, as you will on race day.
    • Night rehearsal: start late afternoon so the last 90 minutes are in the dark. Race headlamp, spare batteries, and practise eating when you are not hungry.
    • Gut training: aim for 80 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Back-to-back

    Back-to-back: day two

    23 km 690 m D+ 3 h 16 85 g carbs/h

    • RPE 3–4: fully conversational. On yesterday's legs — that is the point. Fuel exactly as on race day.
    • Gut training: aim for 85 g of carbohydrate per hour, starting in the first 30 min.

Week 16

Specific 105 km · 2,548 m · 14 h 04

Race-specific · back-to-back weekend

  1. Mon Easy

    Easy run

    12.5 km 188 m D+ 1 h 46

    • 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.
  2. Tue Quality

    Rolling tempo 46 min

    16.5 km 124 m D+ 1 h 39

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

    Easy run

    12.5 km 188 m D+ 1 h 26

    • RPE 3–4: fully conversational.
  4. Thu Hills

    Descent practice 6 × 4 min downhill

    9.5 km 428 m D+ 1 h 32

    • Warm up 15 min easy, cool down 10 min easy.
    • 6 × 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 — night rehearsal

    31 km 930 m D+ 4 h 25 85 g carbs/h

    • RPE 3–4: fully conversational. Walk the steep climbs from the start, as you will on race day.
    • Night rehearsal: start late afternoon so the last 90 minutes are in the dark. Race headlamp, spare batteries, and practise eating when you are not hungry.
    • Gut training: aim for 85 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Back-to-back

    Back-to-back: day two

    23 km 690 m D+ 3 h 16 90 g carbs/h

    • RPE 3–4: fully conversational. On yesterday's legs — that is the point. Fuel exactly as on race day.
    • Gut training: aim for 90 g of carbohydrate per hour, starting in the first 30 min.

Week 17

Taper 73.5 km · 867 m · 8 h 19

Taper

  1. Mon Easy

    Easy run

    12 km 126 m D+ 1 h 20

    • RPE 3–4: fully conversational.
  2. Tue Quality

    Sharpening 6 × 2 min

    13 km 68 m D+ 1 h 16

    • 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 Easy

    Easy run

    12 km 126 m D+ 1 h 20

    • RPE 3–4: fully conversational.
  4. Thu Easy

    Easy run

    11.5 km 121 m D+ 1 h 16

    • RPE 3–4: fully conversational.
  5. Fri Rest

    Rest

  6. Sat Long

    Last long run, shorter

    15.5 km 326 m D+ 2 h 04 90 g carbs/h

    • RPE 3–4: fully conversational.
    • Nothing to prove now — easy all the way.
    • Gut training: aim for 90 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run with 6 strides

    9.5 km 100 m D+ 1 h 03

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

Week 18

Race week 15 km · 0 m · 1 h 30

Race week

  1. Mon Rest

    Rest

  2. Tue Quality

    Race-effort tune-up 3 × 5 min

    6.5 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

    5.5 km 33 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

    3 km 18 min

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

    Race day: your 50 mi

    80.5 km 2,013 m D+ 12 h 48 90 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
12 h 48
Aid-station time
24 min
DistanceEstimated elapsed
20.1 km 2 h 52
40.3 km 6 h 03
60.4 km 9 h 23
80.5 km 12 h 48
  • Budget about 4 min per aid station (6 stops assumed): 24 min in total. Know what you need before you arrive.
  • Split times include aid-station stops and slow gradually, as every ultra does.
  • Expect about 0.8 h of darkness: headlamp on before you need it.

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

Fuelling

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

Long runs ramp from 30 g to 90 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.
  • After 8–10 hours, real food (potatoes, soup, rice) often sits better than gels. Practise it on your longest runs.