Ultra Training Plans 50k, 50 mile and 100 mile

50k Training program

Week number Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total

 

1 Rest 2 miles 2 miles 2 miles Rest 8 miles 2 miles 16 miles

 

2 Rest 2 miles 2 miles 2 miles Rest 10 miles 2 miles 18 miles

 

3 Rest 2 miles 2 miles 2 miles Rest 10 miles 4 miles 20 miles

 

4 Rest 2 miles 2 miles 4 miles Rest 11 miles 4 miles 23 miles

 

5 Rest 2 mile 2 miles 4 miles Rest 13 miles 4 miles 25 miles

 

6 Rest 2 miles 2 miles 2 miles Rest 8 miles 4 miles 20 miles

 

7 Rest 2 miles 4 miles 4 miles Rest 15 miles 4 miles 29 miles

 

8 Rest 4 miles 4 miles 4 miles Rest 17 miles 4 miles 33 miles

 

9 Rest 4 miles 4 miles 4 miles Rest 20 miles 5 miles 37 miles

 

10 Rest 4 miles 4 miles 4 miles Rest 10 miles 5 miles 27 miles

 

11 Rest 4 miles 6 miles 4 miles Rest 20 miles 5 miles 39 miles

 

12 Rest 4 miles 6 miles 5 miles Rest 22 miles 6 miles 42 miles

 

13 Rest 4 miles 7 miles 5 miles Rest 23 miles 7 miles 46 miles

 

14 Rest 4 miles 4 miles 4 miles Rest 10 miles 8 miles 30 miles

 

15 Rest 4 miles 6 miles 5 miles Rest 25 miles 10 miles 50 miles

 

16 Rest 5 miles 7 miles 6 miles Rest 26 miles 10 miles 54 miles

 

17 Rest 4 miles 6 miles 4 miles Rest 8 miles 6 miles 28 miles

 

18 4 miles 3 miles 2 miles Rest Rest 31 miles Rest 37 miles

 

 

 

 

 

50 Mile Training Plan

Week number Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total

 

1 Rest 2 miles 2 miles 2 miles Rest 8 miles 4 miles 18 miles
2 Rest 2 miles 2 miles 2 miles Rest 10 miles 4 miles 20 miles
3 Rest 2 miles 2 miles 2 miles Rest 12 miles 6 miles 24 miles
4 Rest 2 miles 2 miles 4 miles Rest 14 miles 6 miles 28 miles
5 Rest 2 mile 2 miles 4 miles Rest 16 miles 8 miles 32 miles
6 Rest 2 miles 2 miles 6 miles Rest 10 miles 8 miles 28 miles
7 Rest 4 miles 4 miles 6 miles Rest 18 miles 10 miles 40 miles
8 Rest 4 miles 6 miles 6 miles Rest 20 miles 10 miles 46 miles
9 Rest 4 miles 6 miles 8 miles Rest 22 miles 10 miles 48 miles
10 Rest 4 miles 8 miles 6 miles Rest 10 miles 8 miles 36 miles
11 Rest 4 miles 8 miles 8 miles Rest 22 miles 10 miles 52 miles
12 Rest 4 miles 10 miles 8 miles Rest 22 miles 10 miles 54 miles
13 Rest 4 miles 10 miles 8 miles Rest 24 miles 10 miles 56 miles
14 Rest 4 miles 10 miles 6 miles Rest 10 miles 8 miles 38 miles
15 Rest 4 miles 12 miles 8 miles Rest 24 miles 10 miles 58 miles
16 Rest 5 miles 12 miles 8 miles Rest 26 miles 10 miles 60 miles
17 Rest 4 miles 12 miles 8 miles Rest 26 miles 10 miles 60 miles
18 Rest 4 miles 10 miles 8 miles Rest 16 miles 10 miles 48 miles
19 Rest 4 miles 6 miles 4 miles Rest 10 miles 6 miles 32 miles
20 4 miles 3 miles 3 miles Rest Rest 50 Rest 59 miles

 

 

 

100 Mile Training Plan for Injury Prone Runners

Week # Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total
1 XT 5 miles XT 5 miles Rest 9 miles 4 miles 23 miles
2 XT 6 miles XT 6 miles Rest 12 miles 4 miles 33/pool run
3 XT 6 miles XT 7 miles Rest 16 miles 5 miles 34 miles
4 XT 7 miles XT 7 miles Rest 18 miles 5 miles 37 miles
5 XT 7 miles XT 7 miles Rest 18 miles 5 miles 37 miles
6 XT 5 miles XT 5 miles Rest 10 miles 7 miles 27/ pool run
7 XT 7 miles XT 7 miles Rest 18 miles 7 miles 39 miles
8 XT 8 miles XT 7 miles Rest 20 miles 8 miles 43 miles
9 XT 8 miles XT 7 miles Rest 22 miles 8 miles 46 miles
10 XT 5 miles XT 5 miles Rest 14 miles 8 miles 32/pool run
11 XT 8 miles XT 7 miles Rest 23 miles 10 miles 48 miles
12 XT 8 miles XT 7 miles Rest 23 miles 12 miles 50 miles
13 XT 8 miles XT 7 miles Rest 25 miles 13 miles 53 miles
14 XT 5 miles XT 5 miles Rest 12 miles 8 miles 30/pool run
15 XT 8 miles XT 8 miles Rest 25 miles 13 miles 54 miles
16 XT 8 miles XT 8 miles Rest 25 miles 13 miles 54 miles
17 XT 6 miles XT 6 miles Rest 10 miles 8 miles 30 miles
18 XT 8 miles XT 8 miles Rest 28 miles 15 miles 59 miles
19 XT 5 miles XT 5 miles Rest 10 miles 10 miles 30/pool run
20 XT 9 miles XT 9 miles Rest 28 miles 15 miles 62 miles
21 XT 9 miles XT 9 miles Rest 30 miles 15 miles 64 miles
22 XT 9 miles XT 9 miles Rest 10 miles 8 miles 36 miles
23 XT 9 miles XT 9 miles Rest 30 miles 20 miles 68 miles
24 XT 5 miles XT 5 miles Rest 10 miles 8 miles 28/ pool run
25 XT 9 miles XT 9 miles Rest 30 miles 20 miles 68 miles
26 XT 5 miles XT 5 miles Rest 10 miles 10 miles 30 miles
27 XT 9 miles XT 9 miles Rest 30 miles 20 miles 68 miles
28 XT 6 miles XT 6 miles Rest 10 miles 10 miles 32/ pool run
29 XT 6 miles XT 6 miles Rest 10 miles Rest 22 miles
30 5 miles 2 miles Rest Rest 100 miles Rest Rest 107 miles

XT= swim, bike, strength training should be the focus on these days

Tue= 1 mile interval 3-4@ 8:00 with 800 recovery or hill climbs

Pool run weeks: do all in week running in the pool. Get a floatation belt and run laps. Weekend runs done outside.

100 Mile Training Plan

Week number Monday Tuesday Wednesday Thursday Friday Saturday Sunday Total

 

1 Rest 2 miles 4 miles 6 miles Rest 14 miles 8 miles 34 miles
2 Rest 4 miles 6 miles 6 miles Rest 16 miles 8 miles 40 miles
3 Rest 4 miles 8 miles 6 miles Rest 16 miles 8 miles 42 miles
4 Rest 4 miles 8 miles 6 miles Rest 18 miles 10 miles 46 miles
5 Rest 2 miles 8 miles 6 miles Rest 14 miles 8 miles 34 miles
6 Rest 4 miles 8 miles 6 miles Rest 18 miles 10 miles 46 miles
7 Rest 4 miles 8 miles 6 miles Rest 18 miles 10 miles 46 miles
8 Rest 4 miles 8 miles 6 miles Rest 20 miles 12 miles 50 miles
9 Rest 2 miles 4 miles 6 miles Rest 14 miles 8 miles 34 miles
10 Rest 4 miles 8 miles 6 miles Rest 20 miles 12 miles 50 miles
11 Rest 4 miles 10 miles 6 miles Rest 23 miles 12 miles 55 miles
12 Rest 4 miles 10 miles 6 miles Rest 23 miles 12 miles 55 miles
13 Rest 2 miles 4 miles 6 miles Rest 14 miles 8 miles 34 miles
14 Rest 4 miles 12 miles 6 miles Rest 23 miles 12 miles 60 miles
15 Rest 4 miles 12 miles 6 miles Rest 23 miles 12 miles 60 miles
16 Rest 4 miles 12 miles 6 miles Rest 23 miles 12 miles 60 miles
17 Rest 4 miles 8 miles 6 miles Rest 10 miles 8 miles 36 miles
18 Rest 4 miles 12 miles 6 miles Rest 28 miles 15 miles 65 miles
19 Rest 4 miles 12 miles 6 miles Rest 28 miles 15 miles 65 miles
20 Rest 4 miles 12 miles 6 miles Rest 28 miles 15 miles 65 miles
21 Rest 4 miles 8 miles 6 miles Rest 10 miles 8 miles 36 miles
22 Rest 4 miles 15 miles 6 miles Rest 30 miles 15 miles 70 miles
23 Rest 4 miles 15 miles 6 miles Rest 30 miles 15 miles 70 miles
24 Rest 4 miles 15 miles 6 miles Rest 30 miles 20 miles 75 miles
25 Rest 4 miles 8 miles 6 miles Rest 10 miles 8 miles 36 miles
26 Rest 4 miles 15 miles 6 miles Rest 30 miles 20 miles 75 miles
27 Rest 4 miles 15 miles 6 miles Rest 30 miles 20 miles 75 miles
28 Rest 4 miles 10 miles 6 miles Rest 10 miles 10 miles 40 miles
29 Rest 4 miles Rest 6 miles Rest 10 miles Rest 20 miles
30 5 miles 3 miles 2 miles Rest Rest 100 mile Rest 110 mile

XT= swim, bike, strength training should be the focus on these days

Tue= 1 mile interval 3-4@ 8:00 with 800 recovery or hill climbs

Pool run weeks: do all in week running in the pool. Get a floatation belt and run laps. Weekend runs done outside.

9 thoughts on “Ultra Training Plans 50k, 50 mile and 100 mile

  1. suecoletta August 4, 2014 at 6:00 pm Reply

    Very impressive!

  2. Nicole Lowe August 4, 2014 at 9:36 pm Reply

    Thank you. Do you run?

  3. New Guy Cycling January 30, 2015 at 3:36 pm Reply

    Thanks For posting this up Nicole. My wife and I are training for our first ultra in April- Brazo’s Bend 50 Miler. This almost mirrors the plan we are using :). Glad to know it is a quality plan haha. I look forward to reading more of your experiences.

  4. Chandra LaFrentz November 18, 2015 at 11:51 pm Reply

    Hi There! I’m planning on using your 50 mile plan for my first ultra. Quick question though…did you do any cross training? Currently, my workout days look like what you lay out (just lower mileage since I’m not actively training), but instead of ‘rest’ on Monday, I swim. Also, did you do any strength workouts? Thanks so much!

    • Nicole Lowe November 23, 2015 at 4:38 am Reply

      Chandra-I do cross train and do body weight strength workouts. I cross train on Mondays and Fridays usually with swimming or cycling, but I’ve also been known to bust out some dance or aerobics video. I try to fit in some strength training Monday through Friday just at home. I use five pound weights and body weight exercises. The Iron Fit workout by Dr. Jordan Metzl is my go to strength workout. Thanks for reading.

  5. Melinda Nye June 20, 2016 at 5:28 pm Reply

    I was looking at your 50k plan for my first 50k this fall. It seems like the taper is a little shorter than some other plans I’ve looked at (and a week shorter than a marathon plan I’ve used in the past). Just wondered if that was intentional or if you had a different philosophy on tapering… Thanks for your thoughts.

    • Nicole Lowe June 20, 2016 at 9:45 pm Reply

      Melinda, thanks for asking. As with most things running, it is really runner dependent. For beginning ultra runners, injury prone runners, or someone who is reaching that over training point, I would recommend a longer taper. I have shortened my taper to two weeks and have found it effective. It keeps my legs loose. However, I’ve been running a while and recover quickly. If you take a little longer to recover from your back to backs long runs during training, reduce the last long run to ten miles. I wrote a post about tapering a while back, here is the link https://ultrarunningmom.com/2015/10/05/is-tapering-necessary/

      I hope this helps.

  6. Jill Jensen December 2, 2016 at 4:31 am Reply

    I have never run a 50k before, so I am surprised to see such high mileage in the training plan. Is that typical for most plans?

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