50km Advanced Training Guide
The perfect advanced training for your 50km challenge. This is the plan for you if you regularly run and do some structured training e.g. intervals.
GLOSSARY FOR TRAINING PLAN TERMS
- Hill sprints: just as they sound – sprinting up a hill.
- Tempo runs: should be done at 86 – 90 percent of your maximum heart rate and feel ‘comfortably hard’.
- Descending intervals: this is a very intense workout that should only be performed one or twice a month. Start with high cadence for around 3 minutes. Cut length in half each interval. Recovery time should be same length as effort e.g. 3 minutes
- Progression runs: starting relatively slow or easy pace and getting progressively faster throughout the run.
- Over-unders: a type of interval structure with sustained intervals divided into segments that alternate between under-segments, resembling valleys and over-segments resembling peaks.
- Easy runs: 40% of maximum effort.
- On Off Ks: One pace 1km different pace the next.
Week 1
Monday – 9km Over and Unders 2km
Tuesday – 8km Easy Run
Wednesday – 11km Alternating Hill Reps
Thursday – REST
Friday – 10km Easy Run
Saturday – 21.1km Half Marathon Long Run
Sunday – REST
Week 2
Monday – 11km Over and Unders 1km
Tuesday – 7km Easy Run
Wednesday – 11km 400m Repeats
Thursday – REST
Friday – 12km Easy Run
Saturday – 18km Long Run
Sunday – REST
Week 3
Monday – 11km Half Easy Half Tempo
Tuesday – 8km Easy Run
Wednesday – 14km Drop Set Hill Reps
Thursday – REST
Friday – 8km Easy Run
Saturday – 25km Long Run
Sunday – REST
Week 4
Monday – 7km Tempo 2-1
Tuesday – REST
Wednesday – 9.2km Ascending Hill Reps
Thursday – REST
Friday – 10km Easy Run
Saturday – 15km Long Run
Sunday – REST
Week 5
Monday – 11km Progressive Run
Tuesday – 6km Easy Run
Wednesday – 11km Broken 600s
Thursday – REST
Friday – 7km Easy Run
Saturday – 30km Long Run
Sunday – REST
Week 6
Monday – 13km Tempo 2.5k
Tuesday – 9km Easy Run
Wednesday – 13km Drop Set Hill Reps
Thursday – REST
Friday – 15km Easy Run
Saturday – 18km Long Run
Sunday – REST
Week 7
Monday – 11km Tempo 2.5k
Tuesday – 5km Easy Run
Wednesday – 11km Longer Hill Repeats
Thursday – REST
Friday – 8km Easy Run
Saturday – 35km Long Run
Sunday – REST
Week 8
Monday – 7km Tempo 2k
Tuesday – REST
Wednesday – 7.2km Descending Intervals
Thursday – REST
Friday – 14km Easy Run
Saturday – 16km Long Run
Sunday – REST
Week 9
Monday – 7km Over and Unders 1km
Tuesday – 10km Easy Run
Wednesday – 8.8km Shorter Hill Repeats
Thursday – REST
Friday – 5km Easy Run
Saturday – 42.2km Marathon Long Run
Sunday – REST
Week 10
Monday – 13km Tempo 2k
Tuesday – 6km Easy Run
Wednesday – 15km Progressive Hill Reps
Thursday – REST
Friday – 15km Easy Run
Saturday – 25km Long Run
Sunday – REST
Week 11
Monday – 13km 200m Repeats
Tuesday – 9km Easy Run
Wednesday – 15km Broken 600s
Thursday – REST
Friday – 10km Easy Run
Saturday – 32km Long Run
Sunday – REST
Week 12
Monday – 9km 1,5k Rep
Tuesday – REST
Wednesday – 8.8km Hill Repeats
Thursday – REST
Friday – 10km Easy Run
Saturday – 18km Long Run
Sunday – REST
Week 13
Monday – 13km Tempo 5k
Tuesday – 8km Easy Run
Wednesday – 13km Descending Hill Reps
Thursday – REST
Friday – 5km Easy Run
Saturday – 42km Long Run
Sunday – REST
Week 14
Monday – 15km Tempo 2-1
Tuesday – 7km Easy Run
Wednesday – 15km 1k Repeats
Thursday – REST
Friday – 12km Easy Run
Saturday – 25km Long Run
Sunday – REST
Week 15
Monday – 11km Drop Set Hill Reps
Tuesday – REST
Wednesday – Tempo 6k
Thursday – REST
Friday – 10km Easy Run
Saturday – 15km Long Run
Sunday – REST
Week 16
Monday – REST
Tuesday – 9km Taper Intervals
Wednesday – 7km Easy Run
Thursday – REST
Friday – REST
Saturday – 50KM RACE DAY
Sunday – REST
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