← 50 mi plans

50 mi training plan for runners with an ultra behind them

18 weeks 50 mi Finished an ultra

This plan is for runners who have finished at least one ultra and want to arrive at the next one fitter and less broken, and who currently run about 50 km a week over 5 days, with a longest recent run near 24 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 6 h 47 to 11 h 54 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 40 (20 km) to 4 h 29 (29.5 km) in week 12, and 4 back-to-back weekends teach you to keep moving on tired legs. Climbing builds to about 1850 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 70 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 · experienced

Weeks
18
Peak week
11 h 54 (85 km)
Longest run
4 h 29 (29.5 km)
Peak climbing
1,869 m
Taper
13 days

Weekly Volume Progression

50
W1
54
W2
57
W3
59
W4
44
W5
59
W6
64
W7
67
W8
50
W9
67
W10
74
W11
81
W12
61
W13
81
W14
85
W15
85
W16
60
W17
14
W18

Week 1

Base 50 km · 395 m · 6 h 47

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Progression run, last 10 min steady

    8.5 km 26 m D+ 52 min

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

    Easy run

    8 km 48 m D+ 1 h 15

    • 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

    7.5 km 45 m D+ 59 min

    • 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

    20 km 240 m D+ 2 h 40 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 36 m D+ 1 h 01

    • 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 54 km · 478 m · 7 h 21

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Fartlek 6 × 1 min

    9 km 30 m D+ 56 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

    8.5 km 57 m D+ 1 h 19

    • 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

    8.5 km 57 m D+ 1 h 07

    • 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

    21.5 km 290 m D+ 2 h 54 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 44 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 3

Base 56.5 km · 559 m · 7 h 44

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Progression run, last 14 min steady

    9.5 km 36 m D+ 59 min

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

    Easy run

    9 km 68 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.
  4. Thu Hills

    Easy run with 8 × 20 s hill strides

    8.5 km 64 m D+ 1 h 08

    • 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

    22.5 km 338 m D+ 3 h 05 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 km 53 m D+ 1 h 09

    • 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 58.5 km · 747 m · 8 h 08

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Fartlek 8 × 1 min

    10 km 41 m D+ 1 h 02

    • 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

    9 km 74 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.
  4. Thu Hills

    Short hill reps 8 × 45 s

    9 km 186 m D+ 1 h 19

    • 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

    23.5 km 388 m D+ 3 h 15 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 km 58 m D+ 1 h 09

    • 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 Easier week44 km · 486 m · 6 h 12

Aerobic base · cutback week

  1. Mon Rest

    Rest

  2. Tue Quality

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

    7.5 km 27 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 with 6 strides

    7 km 50 m D+ 1 h 09

    • 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

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

    6.5 km 117 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

    17.5 km 252 m D+ 2 h 23 40 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 40 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run

    5.5 km 40 m D+ 58 min

    • 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 6

Base 58.5 km · 882 m · 8 h 17

Aerobic base

  1. Mon Rest

    Rest

  2. Tue Quality

    Fartlek 5 × 2 min

    10 km 49 m D+ 1 h 03

    • 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

    9 km 88 m D+ 1 h 24

    • 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 10 × 45 s

    9 km 219 m D+ 1 h 21

    • 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

    23.5 km 458 m D+ 3 h 19 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

    7 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 64 km · 1,049 m · 8 h 42

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 3 × 8 min

    11 km 58 m D+ 1 h 09

    • 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 with 6 strides

    10 km 105 m D+ 1 h 31

    • 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

    Sustained climbs 4 × 3 min

    9.5 km 266 m D+ 1 h 27

    • 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

    25.5 km 536 m D+ 3 h 38 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

    8 km 84 m D+ 57 min

    • RPE 3–4: fully conversational.

Week 8

Build 67 km · 1,188 m · 9 h 12

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 3 × 10 min

    11.5 km 66 m D+ 1 h 13

    • 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

    10.5 km 120 m D+ 1 h 35

    • 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

    Sustained climbs 4 × 4 min

    9.5 km 289 m D+ 1 h 29

    • 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

    27 km 616 m D+ 3 h 54 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

    8.5 km 97 m D+ 1 h 01

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

Week 9

Build Easier week50 km · 771 m · 6 h 51

Build: threshold and climbing · cutback week

  1. Mon Rest

    Rest

  2. Tue Quality

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

    8.5 km 42 m D+ 53 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 with 6 strides

    8 km 79 m D+ 1 h 17

    • 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

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

    7.5 km 197 m D+ 1 h 08

    • 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

    20 km 394 m D+ 2 h 50 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 59 m D+ 43 min

    • RPE 3–4: fully conversational.

Week 10

Build 67 km · 1,360 m · 9 h 23

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 2 × 15 min

    12 km 79 m D+ 1 h 17

    • 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 with 6 strides

    10.5 km 139 m D+ 1 h 37

    • 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

    Sustained climbs 5 × 3 min

    9 km 317 m D+ 1 h 27

    • 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

    27 km 713 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

    8.5 km 112 m D+ 1 h 02

    • RPE 3–4: fully conversational.

Week 11

Build 73.5 km · 1,515 m · 10 h 10

Build: threshold and climbing

  1. Mon Rest

    Rest

  2. Tue Quality

    Threshold 7 × 6 min

    15 km 106 m D+ 1 h 36

    • 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 with 6 strides

    11.5 km 162 m D+ 1 h 44

    • 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

    Sustained climbs 6 × 4 min

    9 km 338 m D+ 1 h 28

    • 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

    26.5 km 747 m D+ 3 h 58 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

    11.5 km 162 m D+ 1 h 24

    • RPE 3–4: fully conversational.

Week 12

Specific 80.5 km · 1,797 m · 11 h 01

Race-specific · back-to-back weekend

  1. Mon Rest

    Rest

  2. Tue Quality

    Rolling tempo 30 min

    12.5 km 94 m D+ 1 h 20

    • 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

    11.5 km 173 m D+ 1 h 25

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

    Easy run

    11 km 165 m D+ 1 h 21

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

    Rest

  6. Sat Long

    Long run on race-like terrain

    29.5 km 885 m D+ 4 h 29 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 Back-to-back

    Back-to-back: day two

    16 km 480 m D+ 2 h 26 55 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 55 g of carbohydrate per hour, starting in the first 30 min.

Week 13

Specific Easier week60.5 km · 1,161 m · 8 h 26

Race-specific · cutback week

  1. Mon Rest

    Rest

  2. Tue Quality

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

    10.5 km 63 m D+ 1 h 07

    • 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

    9.5 km 114 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.
  4. Thu Hills

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

    9 km 324 m D+ 1 h 27

    • 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

    23.5 km 564 m D+ 3 h 25 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

    8 km 96 m D+ 58 min

    • RPE 3–4: fully conversational.

Week 14

Specific 80.5 km · 1,797 m · 11 h 21

Race-specific · back-to-back weekend

  1. Mon Rest

    Rest

  2. Tue Quality

    Rolling tempo 38 min

    12.5 km 94 m D+ 1 h 20

    • 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

    11.5 km 173 m D+ 1 h 45

    • 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 Easy

    Easy run

    11 km 165 m D+ 1 h 21

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

    Rest

  6. Sat Long

    Long run on race-like terrain

    29.5 km 885 m D+ 4 h 29 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 Back-to-back

    Back-to-back: day two

    16 km 480 m D+ 2 h 26 60 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 60 g of carbohydrate per hour, starting in the first 30 min.

Week 15

Specific 85 km · 1,869 m · 11 h 54

Race-specific · back-to-back weekend

  1. Mon Rest

    Rest

  2. Tue Quality

    Climbing at race effort 5 × 8 min

    15 km 113 m D+ 1 h 36

    • 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

    11.5 km 173 m D+ 1 h 45

    • 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 Easy

    Easy run

    11.5 km 173 m D+ 1 h 25

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

    Rest

  6. Sat Long

    Long run on race-like terrain — night rehearsal

    29.5 km 885 m D+ 4 h 29 65 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 65 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Back-to-back

    Back-to-back: day two

    17.5 km 525 m D+ 2 h 39 65 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 65 g of carbohydrate per hour, starting in the first 30 min.

Week 16

Specific 85 km · 1,869 m · 11 h 54

Race-specific · back-to-back weekend

  1. Mon Rest

    Rest

  2. Tue Quality

    Rolling tempo 46 min

    15 km 113 m D+ 1 h 36

    • 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

    11.5 km 173 m D+ 1 h 45

    • 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 Easy

    Easy run

    11.5 km 173 m D+ 1 h 25

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

    Rest

  6. Sat Long

    Long run on race-like terrain — night rehearsal

    29.5 km 885 m D+ 4 h 29 70 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 70 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Back-to-back

    Back-to-back: day two

    17.5 km 525 m D+ 2 h 39 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 17

Taper 59.5 km · 713 m · 7 h 15

Taper

  1. Mon Rest

    Rest

  2. Tue Quality

    Sharpening 6 × 2 min

    12.5 km 66 m D+ 1 h 19

    • 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

    11.5 km 121 m D+ 1 h 22

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

    Easy run with 6 strides

    11.5 km 121 m D+ 1 h 22

    • 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

    14.5 km 305 m D+ 2 h 04 70 g carbs/h

    • RPE 3–4: fully conversational.
    • Nothing to prove now — easy all the way.
    • Gut training: aim for 70 g of carbohydrate per hour, starting in the first 30 min.
  7. Sun Easy

    Easy run

    9.5 km 100 m D+ 1 h 08

    • RPE 3–4: fully conversational.

Week 18

Race week 14 km · 0 m · 1 h 32

Race week

  1. Mon Rest

    Rest

  2. Tue Quality

    Race-effort tune-up 3 × 5 min

    6 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 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 20 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+ 15 h 12 70 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
15 h 12
Aid-station time
24 min
DistanceEstimated elapsed
20.1 km 3 h 24
40.3 km 7 h 11
60.4 km 11 h 08
80.5 km 15 h 12
  • 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 3.2 h of darkness: headlamp on before you need it.

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

Fuelling

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

Long runs ramp from 30 g to 70 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.