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50km Intermediate Training Guide

The perfect training plan for your 50km challenge. This is ideal if you regularly run 5km but don’t structure your training or put thought into a plan.

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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 – 6km Easy Run

Tuesday – 7km Over and Unders 400m

Wednesday – REST

Thursday – 7km Hill repeats

Friday – REST

Saturday – 8km Long Run

Sunday – REST


Week 2

Monday – 5km Easy Run

Tuesday – 7km On and Offs

Wednesday – REST

Thursday – 7.3km Mile Effort

Friday – REST

Saturday – 10km Long Run

Sunday – REST


Week 3

Monday – 4km Easy Run

Tuesday – 7km Easy Half Tempo

Wednesday – REST

Thursday – 9km Progressive Hill Reps

Friday – REST

Saturday – 15km Long Run

Sunday – REST


Week 4

Monday – 6km Easy Run

Tuesday – 5km Progressive Run

Wednesday – REST

Thursday – 5km Progressive Hill Reps

Friday – REST

Saturday – 8km Long Run

Sunday – REST


Week 5

Monday – 5km Easy Run

Tuesday – 7km Tempo 2k

Wednesday – REST

Thursday – 7km 2km Rep

Friday – REST

Saturday – 18km Long Run

Sunday – REST


Week 6

Monday – 9km Easy Run

Tuesday – 8.8km 200m Tempo Repeats

Wednesday – REST

Thursday – 9km Progressive Hill Reps

Friday – REST

Saturday – 16km Long Run

Sunday – REST


Week 7

Monday – 5km Easy Run

Tuesday – 7km Over and Unders 1km

Wednesday – REST

Thursday – 9.2km Longer Hill Repeats

Friday – REST

Saturday – 24km Long Run

Sunday – REST


Week 8

Monday – 7km Easy Run

Tuesday – 5km On Off Ks

Wednesday – REST

Thursday – 7.3km Progressive Mile Repeats

Friday – REST

Saturday – 10km Long Run

Sunday – REST


Week 9

Monday – 5km Easy Run

Tuesday – 7km Rolling 500s

Wednesday – REST

Thursday – 7.8km Shorter Hill Repeats

Friday – REST

Saturday – 28km Long Run

Sunday – REST


Week 10

Monday – 10km Easy Run

Tuesday – 9km Progressive Run

Wednesday – REST

Thursday – 9.2km Drops set Hill Reps

Friday – REST

Saturday – 21km Long Run

Sunday – REST


Week 11

Monday – 5km Easy Run

Tuesday – 7km Tempo 5k

Wednesday – REST

Thursday – 7km 1km Repeats

Friday – REST

Saturday – 35km Long Run

Sunday – REST


Week 12

Monday – 8km Easy Run

Tuesday – 5km Tempo 2.5k

Wednesday – REST

Thursday – 7.4km Alternating Hill Reps

Friday – REST

Saturday – 12km Long Run

Sunday – REST


Week 13

Monday – 5km Easy Run

Tuesday – 7.2

Wednesday – REST

Thursday – 5km Progressive Hot Spot Run

Friday – REST

Saturday – 42.2km Marathon Long Run

Sunday – REST


Week 14

Monday – 12km Easy Run

Tuesday – 9km Tempo 1200

Wednesday – REST

Thursday – 9.3km Pyramid Intervals

Friday – REST

Saturday – 25km Long Run

Sunday – REST


Week 15

Monday – 8km Easy Run

Tuesday – 9km Over and Unders 400m

Wednesday – REST

Thursday – 11km Drop set Hill Reps

Friday – REST

Saturday – 12km Long Run

Sunday – REST


Week 16

Monday – 5km Easy Run

Tuesday – 7km Taper Intervals

Wednesday – REST

Thursday – REST

Friday – REST

Saturday – 50km RACE DAY

Sunday – REST

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