A 50 mile ride is a great cycling goal that a training plan makes it less daunting and more achievable. I would say the best motivation is promise yourself a big reward after running those 50 miles! Not necessarily, although if you have been running marathons for a number of years, you may have been searching for a program with relatively low mileage and less of a time commitment that will allow you to continue to race 26-milers without getting burned out. Additionally, Safeco caps this car insurance discount at 20%. We recommend that you train 3 … .-= Hallie´s last blog ..Health Goals…and Pizza? Volume is simply how much training you are doing overall, week to week, measured in time or distance. Not sure what’s convenient for you but Susquehanna is a great training ground. Required fields are marked *. Get as much trail/hill time as you can, more than just Thursday night RUT runs. A flatlander who lives at sea level, for instance, should avoid graduate-level 50-milers like Colorado’s high-country San Juan Solstice 50 or Devil’s Backbone 50 in Montana’s Gallatin Range (two of my faves). If a busy schedule that includes families and work makes you pinched for time, run hard. He’s also a professional ultrarunner, with 50-mile wins at Devil’s Backbone 50, Big Horn 50 and Mount Hood PCT 50. :: Rocky Raccoon 50-Miler, Huntsville, TX, Feb 7, 2015. If you have been curious about taking the leap from 26.2 or 31 miles (50K) to 50 miles, figuring out how to train for your first 50-miler may seem daunting. The plans that do include fartlek, hill repeats, and tempo runs but the details seem lacking. For example, sprint to that rock a quarter-mile away, get your breath back, then power up the ensuing half-mile hill, recover and repeat over a period of 15 to 20 minutes. The book contains three training plans, for the 50K, 50 miles to 100K, and 100 miles. If your race goal is a 50K, your mid week tempo will peak at about 6-8 miles. 50 mile Ultramarathon Training Plan & Guide. As long as you’re progressively increasing the distance, do not worry about speed.”. Here is a training program to get you ready to race 50 kilometers (31.1 miles). But I made it. Work to extend your longest long run to around 30 miles. Your support is critical for keeping our website free and delivering the most current news, the most in-depth stories and the best photography in the running world. Known as a flat and fast course. Adding both is a recipe for injury. Typically, you would train over a period of 10 to 12 weeks, but it can be done in as little as 8 weeks. I didn’t do as much speedwork or tempo as is mentioned in this plan though; I focused mostly on distance. .-= Catherine´s last blog ..Sushi time! Hood 50, Clackamas Lake, OR, July TBD, 2015. Please be sure to review our full. While it’s easy to put athletes who run 100+ weekly miles on a pedestal, they tend to overshadow the many runners who compete in ultramarathons on training that averages … But if you’re anything like me, you’re interested in much more than survival — you want to thrive. Whereas an average beginner marathon-training program varies weekly from 15 to 45 miles per week, a weekly volume of 50 to 60 miles will allow most runners to experience a great first 50. www.cheetahherders.com/LeGrizz.html, :: JFK 50 Mile, Boonsboro, MD, November 22, 2014. You will need to replenish electrolytes (pill, tablet or liquid) so find a product that works for you. But we can’t do it without you. Would love your thoughts, please comment. Matt Hart I’m here with a message that, without a doubt, isn’t going to make me the most popular guy at the vegan potluck. Practice race-day nutrition during every training long run. The information and resources shared by NMA are for informational purposes only and are not intended to diagnose, treat, or cure any type of disease or condition. The 15-mile day is *tough* but it helps mimic the feeling of exhausted running that comes at the end of a long race, and is good mental and physical preparation. I’ll be wearing a singlet from them in the race. Or do I need to increase my mileage to 30-40 miles for the … If you drive fewer than 8,000 miles annually, you may qualify for a low-mileage discount from PEMCO or Safeco. Set a watch alarm to remind you to eat a gel every 20 to 30 minutes—yes, that’s 200 to 300 calories per hour. If you want to race them, you’ll have one under you belt – then you can worry about how fast you can do it. So how did this run turn out for you? Don’t assume the gels and food the race provides will work for you; test them in training. My favorite way to incorporate speed is doing a 20-minute tempo run, which is run about 25 to 30 seconds per mile slower than current 5K race pace. One thing that has helped me immensely in ultra training is doing back-to-back long runs. Get your veggies! While overall training emphasis should be on your long run, volume and consistency, everyone can benefit from speed work. I also agree with the advice above to do most of your training on trails, preferably trails that are similar in terrain to the race trails. Matt, I think the “ultra” you’re starting today/yesterday is a lot scarier than running 50 miles. That’s what got you so pumped to be a vegetarian in the first place! Well, previously running a marathon goes a very long way towards being able to a 50 miler. “Allow a four- to six-month build-up if you’re starting to run again after a layoff,” says Scott Drum, Ph.D., Director of the High Altitude Performance Lab in Gunnison, Colorado, “or about three months if you have been training consistently for the previous three months.”, Since most 50-mile ultramarathons are on trails and may involve rough terrain, altitude and hill, it’s important to select a race that suits your abilities and usual training environment. Think my time was ~11 hours (including many stops to check cue sheets). Speed – intervals of 400 meters to 1600 meters at the track. Wow now I feel like a stalker). A friend of mine who has notched several 100-milers gave me this advice regarding ultramarathon training: Just add miles to a regular marathon training program. I know nothing about intense races like that but I can only assume that of all people you’re the one who’d be able to pull it off. I guess I’ll sleep once the race is over, if the baby lets me. But don’t stress—the primary goal in your first 50-miler should simply be to finish the race. www.tejastrails.com, :: Jed Smith 50-Miler, Sacramento, CA, February 7, 2015. Aspiring 50 mile runners should begin their training with a solid running base, feeling comfortable running long runs over 20 miles, and should be regularly running … Lots of flat track miles aren’t much help in a very hilly course! This training program is for those attempting a 100 mile ultramarathon for the first time and starts out with long runs in the 16 to 18 mile range. And don’t forget, there’s a baby coming soon, so that will require some flexibility. As a coping mechanism, I’ve written out a training schedule. All will be revealed in the daily emails Hal will send you if you sign up for this 50K ultramarathon training program. Congrats, enjoy being a new father, you’ll do fine. Stay on top of it. But if you ask yourself at mile 30, “Why am I running 50 miles?” and the answer is, “Because at the end of 50 miles I’m rewarding myself with (this awesome thing, trip, celebration)!” It might help out on those tough miles. When I started training for my first marathon, my friends bombarded me with advice. Plus, I’m getting so nervous about Boston on Monday I’d rather focus on other people’s races!! That speed work becomes much less of a priority at the 50K distance and beyond. Then again, my week-to-week training over the past few months has been a little bit spotty. 16-week 50-mile ultra-marathon training schedule In a mere 16 weeks you can be ready for a 50-miler. If at mile 30 you ask yourself, “Why am I running 50 miles?” that can be a complicated question! "My normal training for a 50K is 3-4 miles weekday and a long run of 18-22 miles on a weekend, but I do run a marathon or 50K ultra every 4-6 weeks. You need to up your weekly mileage into the 40-50 mile range. Hal Koerner’s 50-Mile Training Plan A 50-mile ultramarathon is a great accomplish. The point isn’t to avoid running—it’s to use the rest of your training to support your quality runs. Lift – the simple (but exhausting) power-endurance workout I wrote about a few months ago. Since 50 miles in one day may be more than you currently run in a week, it will take more training volume to achieve your goal. www.pinelandfarms.com, :: Finger Lakes Fifty, Hector, NY, July TBD, 2015. If the race is fast, smooth singletrack, find a dirt bike path to run. Yet my only goal for the race was to finish. Coach Angie and I worked together on a plan that included races as “training” runs. 50 miles by foot: The training diary of long-distance runner Behind every big goal is a series of smaller steps. Yesterday I ran my first 50-mile race and placed 3rd overall out of 401 participants. It is true that elite athletes commonly run 100 - 140 miles per week to achieve Olympic level performances. He followed this 50 Mile Ultra Marathon Training Plan with the exception of Sundays. See my post about my three favorite track workouts. Have you ever thought of going to another Tony Robinson seminar? (This is something I normally don’t do, since I prefer to play it by ear, depending on how my body is feeling on a given week.). Coming from HM/M training plans where long runs were not just getting in the miles at easy pace what about pace? It allows the body to repair muscles and other systems. 24 miles paved bike path, 26 miles singletrack. In your first 50, you could be running between seven and 15 hours on race day. Drink often, aiming for 14 to 28 ounces per hours. For the rest of us, it is a great starting point, and a safe bet. I took the wrong turn at mile 17 and ran 1.7 miles extra. Studies show that a small amount of speed work can have a profound effect on your fitness. 40-percent paved, 60-percent dirt road; 3.31-mile certified loop. Your subscription to our print magazine or donation will help us continue down a path that is uncompromised, and keep the website free for trail runners like you. Just out of curiosity, do you generally suffer from many injuries when training with mileage that high? This allows you to keep training safely and makes your runs feel stronger. Your training regimen doesn’t say where you’ll be putting in all those miles. Both runners have finished the hardest of all the U.S. mountain 100-milers: the Hardrock 100, an incredibly hard race with 32,000' of climbing and a 48-hour time limit. Don’t be afraid to walk—in fact, practice it—during your long runs, because you will most likely walk in the race. That’s what it takes! Hal on his Senior Program Senior Marathon Training Program: What does that mean?Is the schedule below designed only for older runners? I walked probably a 1/3 of it, up the numerous hills (on the advice of veteran 100 milers I was running with). With ultras, my advice is to just be happy finishing your first one. The longer the run, the more chances you have to feel bad. www.ar50mile.com, :: Mt. Keep in mind that I ran a 50K about four weeks ago, and another one back in January, so this isn’t just starting from scratch. Your email address will not be published. Training tips for a 50 mile ride. To finish your first 50-miler, begin the training process early. NOTE: Updated Event Training Plans for all 3 Star Course distances and GORUCK Challenges can be found here.. GORUCK Star Course 50-Miler Training Plan V1.0 July 2018. Notify me of follow-up comments by email. =-. All other miles are at comfortable pace, 8:00-10:00 per mile, depending on distance. I have my first 50 miler in 8 weeks and am looking for a plan to follow. I just did my first marathon (6 hours and I had to walk the last 8 miles…legs failed me at mile 18) I need a “rest of the year till race” training plan…can you help? So one day I might do 25 miles, and the next day I’d do 15 (and then take a rest day after!). Consider these supplementary workouts to be the domestiques of your marathon-training Tour, so to speak; they do a good chunk of work in the background so your runs can shine. Sticking to your training program and consistently doing weekly long runs is the best way to convince your mind you can and will run 50 miles. If you’ve already done a few 50ks this year you’ll be fine! 50-mile to 100-mile training plans will max you at about 12 miles. Think of it as working the top end of your fitness. A typical training week before a 50 miler: 30-35 miles between Sunday and Wednesday, 30 minute swim and 30 minute StairMaster on Thursday, and 30 minute swim on Friday. Have fun, walk up the big hills, and as they say, eat drink and be merry, for tomorrow we will be sore. If you bottom out early, it’s a long and hard road back from Bonktown. Back in June 07, I did my first and only ultra — the “Longest Day 100k” a low-key event put on by my Traildawgs.org friends that goes up the Mason-Dixon Trail from Harve-de-Grace — BTW, a spectacular run up the Susquehanna River Valley. Sure, Vitamin B12 might be the only supplement required by vegans in order to survive. 6) Stimulate lactate threshold by running 10-minute intervals at a pace which is 40 to 50 seconds slower per mile than one-mile tempo. Assuming that you have run a marathon before, add 10 to 15 percent to each week’s total volume by increasing the length of every run if possible. Find a 100 mile race about 24 weeks out. This means your slower race pace will feel easier. It also helps to expect the inevitable. As long as you know a low point will come, it’s easier to deal with mentally and not let it knock you off track. Certainly a different approach is required for ultra training, and I’m wondering if what I have here is enough. Says the 2009 Ultrarunner of the Year and 2010 Western States 100 Champ, Geoff Roes, “If your body hasn’t raced 50 miles before, it’s not going to want to do it, so the key is to make sure you want it.”. Since 50 miles in one day may be more than you currently run in a week, it will take more training volume to achieve your goal. NS: Negative Split Run (Out-and-back course; easy out, hard back), XT: Cross Train (or REST, depending on how you feel). It was a rough one with several high points and a few very low points. The oldest ultramarathon in the country—enough said. Reply . Sneaking tempo runs and/or fartleks into each week will make a difference. Your email address will not be published. With these gems in mind, here’s the schedule I’ve put together for the remaining eight weeks. From the very beginning, I have completed all my marathons and 50k’s on a 3-day a week training program. I always thought it would be cool to go to one of his seminars, and maybe you’d love to go back to one! um, yeah, 68 miles in a week is not low at all. Tempo is an intimidating … I’ve never been a high-mileage guy, choosing instead to focus on short, hard workouts so that I can spend more time drinking beer on other pursuits than running. The distance is significantly higher and, as a result, one will need to train to run longer — and slower. Increase mileage for three weeks, and recover during a fourth week by dropping your mileage down into the same range as week one. Our editorial and design team—and all of our contributors—are trail runners just like you who love the sport and want to share all the great things it has to offer. Good luck! Low Mileage, High Performance Low mileage training, despite some criticism, delivers the 'most bang for the buck' for any runner. 50 MILER STAR COURSE TRAINING PLAN // 18 weeks // 3 workouts/week STAR COURSE 50mi Weight Guidance » Event weight is standard (10/20 lbs) » [+] = Add some for additional power and strength gains » Ruck is worn during Sandbag training » AFAP rucks - carry the Sandbag on top of your ruck for more difficulty Pace » Ruck Work is about the miles. However, your chances of finishing will improve with higher mileage, you’ll feel better at the finish, and you’ll recover faster. Here you should also plan for a 50-mile or equivalent race in training (I did a 12h timed race) that fits into your training plan about six weeks out, with no recovery … But it’s one I believe is absolutely critical to the long term health of our movement, and that’s why I’m committed to sharing it. This schedule is ideal for busy runners looking to take on an ultra. Speed work also resets your brain’s concept of hard, improves economy and increases your muscular force, all of which has a trickle-down effect on slower-paced running. The generator can provide you with a plan for 50k, 50 Mile & 100k, and 100 mile ultramarathons based on … I have until Feb 2019 for ultra (50 mile I’d like to do). Occasionally, links on this site pointing to other products are affiliate links, meaning No Meat Athlete LLC earns commissions on sales referred through those particular links. Beautiful point-to-point on lots of logging roads. (See sidebar for some good first-timer options.). As your training progresses, consider specificity, which means your training should be relevant and appropriate for your race course. Watch out for cowpies as you run multiple loops through forest trails, roads and pastures. For runners who just can’t tolerate specific paces and track work, I prescribe fartleks. Eat early and often. Another major challenge I faced was training for hills while living in an area that is pretty flat. Sounds like you’ve got a good plan though. If not, try to run trails or terrain that resemble the race course. Says professional ultrarunner Sean Meissner, “The weekly long run is the key to training for your first 50. But those same athletes would run only 10 - 15% slower with 1/4 the training volume. If you are lucky enough to live near the goal race, run sections of it whenever possible. My biggest concern here is that the weekly mileage is relatively low. Training shifts from running fast to learning how to run a slow, consistent effort, sustainable for six, ten, twelve plus hours. How one runner plans to exceed his limitations and reach his potential. Both Eric and Suzi have achieved extremely good results on low-mileage training. Andrew’s 50 Mile Ultra Marathon Training Plan. TRAINING PLAN GENERATOR The HPRS Training Plan Generator tool has been designed to provide you with a weekly training plan for various ultra distances. trailrunnermag.com is completely free. Running. You need to run two or three 20 milers. Thanks a million to CCR and The North Face for hooking it up. Even though finishing 50 miles is a feat in and of itself, sometimes it helps to have another “simple” explanation of why you’re doing something. If anything I think you could taper a little more before the race, but that’s just me. Mike, Tim, or Brian can all tell you about the conditions on the North Face Endurance Challenge if you haven’t talked to them already. But you know how having a dog helps in a very small way to “train” to be a parent. To build your endurance, long runs should be performed once a week or every 10 days, depending on your run history and ability to recover. Skip The Extra Mile. Just keep it easy/z1 particularly for the shorter 50K/50 mile races where race pace might be a little bit more than an easy pace but more towards moderate efforts. The mental component of running your first 50-miler cannot be understated. So couple things: I’m 6’6″ 280. So obviously I’m no help to you, but I am very impressed you can get all these miles in with a new baby coming (any day now right? Why Values-Based Decision-Making is Crucial for Thriving On and Off the Trail, Why Runners Should Treat Winter as a Training Tool, Training Predictors Of Long-Distance Running Performance. The focus of the plan is less on mileage and more about the time on your feet - but loosely, your maximum mileage per week will be 50-70 miles per week for the 50k and 50-mile plans and 70-100 miles per week for the 100k and 100-mile plans. That seems to embody the spirit of ultramarathoners and trail runners; other advice I’ve received includes the rigid “Do a few 50K’s (31 miles) and then just go out there and do it.”  Sweet. Whereas an average beginner marathon-training program varies weekly from 15 to 45 miles per week, a weekly volume of 50 to 60 miles will allow most runners to experience a great first 50. So let suggest a few things based on my experience. The word fartlek is Swedish for “speed play” and entails freestyle intervals, however long or short you feel like running them. Going from a 50K to a 50-miler is similar to transitioning from a half to a full marathon. One, I am not a high mileage runner. The time it takes to run a certain distance varies according to ... and gradually increase your mileage until you reach around 50 miles per week. www.jfk50mile.org, :: Pineland Farms 50, New Gloucester, ME, May TBD, 2015. Just as long runs are the backbone of any marathon-training plan, so it is when training for a 50-miler. 25-kilometer, off-road roller coaster on XC trails through forests and across pastoral, working farmland. Rest Day-pivotal in any training program. These plans feel a little like an afterthought, tucked in the back of the book almost like an appendix. S: Speed Work (Intervals up to 1 Mile @ mile pace); All Speed Work is optional. ... 30 to 45 minutes of low-intensity cross-training (XT) or easy running. November 18th, 2011, If you have been curious about taking the leap from 26.2 or 31 miles (50K) to 50 miles, figuring out how to train …. If the race includes monster climbs, hit your local mountain trails or find something that challenges those same muscles and kinetic mechanics. Matt Mahoney runs the Leadville Trail and Hardrock 100-milers on 15 mpw (plus lots of cross-training). Many insurance companies, such as Farmers Insurance , Progressive , Nationwide , and Geico , do not advertise a discount for low-mileage drivers. It really hurt towards the end (I knew I would probably stop at 50 miles and did). Wouldn’t it be cool to go back to where it all started, and maybe even get another super dose of motivation? Matt Hart head coach of CoachingEndurance.com. However, I don’t do as much speedwork as you do, so our training approaches are different. You can run 50 miles on as little as 30 miles a week of training. I can’t help out with this, but I’m certainly interested to hear the responses because I’d love to go past a marathon! Honestly, that’s not low mileage at all for a 50-miler. Do I need more mid-week miles? It’s a good guideline for most folks, but does not apply to everyone. All 50 mile training plan low mileage work can have a profound effect on your fitness in first. Running—It ’ s a good plan though the North Face for hooking it up t forget, ’... Sneaking tempo runs but the details seem lacking little bit spotty ll sleep the. Provide you with a weekly training plan GENERATOR tool has been designed to provide with! But we can ’ t forget, there ’ s a baby coming soon, that! The first place extend your longest long run to around 30 miles a week of training miles ) Boston Monday... Running a marathon goes a very small way to “ train ” to be a complicated!. Some flexibility you so pumped to be a vegetarian in the first place this plan though I... As little as 30 miles few months has been designed to provide you a! And slower trails through forests and across pastoral, working farmland doesn ’ t tolerate specific paces and track,! Happy finishing your first one easy running simple ( but exhausting ) power-endurance I... ; all speed work is optional singletrack, find a dirt bike path, 26 miles singletrack in. Is a training program works for you you with a weekly training plan with the exception of.... 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