50 Mile Training Program
Training for a 50-mile race is certainly not a walk in the park. More like a looong run in the park. {wink} The training schedule below is the 50-mile training schedule that I am following after reviewing ultramarathon training programs from various endurance runners, authors and coaches around the country. This hybrid training program is designed for individuals that have already run a marathon, and perhaps even a 50K.
I am not an expert. This is a schedule that I created based on my known abilities and my current training goals. This can change frequently, and many times, based on how I am feeling, I will train completely separately from this guide. It’s just that – a guide.
It’s important to note that many of my long runs will take place on the Kennesaw Mountain trails and Sweetwater State Park trails where I can log some serious mileage on terrain that is more indicative of the difficulty of the Mountain Masochist race in those gnarly Blue Ridge Mountains.
50-mile Mountain Masochist Training Schedule
| WEEK | MON | TUE | WED | THU | FRI | SAT | SUN | MILES |
| 1 | rest | 7 | 3x | 6 | rest | 7 pace | 14 | ~41 |
| 2 | rest | 7 | 3x | 6 | rest | 7 pace | 15 | ~42 |
| 3 | rest | 7 | 4x | 6 | rest | 7 pace | 16 | ~44 |
| 4 | rest | 7 | 4x | 6 | rest | 7 pace | 18 | ~46 |
| 5 | rest | 8 | 5x | 6 | rest | 7 pace | 20 | ~50 |
| 6 | rest | 8 | - | - | - | - | - | - |
| 7 | - | - | 4x | 6 | rest | 3 hour | 4 hour | ~60 |
| 8 | rest | 8 | 4x | 6 | rest | 3 hour | 4 hour | ~60 |
| 9 | rest | 8 | 4x | 6 | rest | 2 hour | 1 hour | ~40 |
| 10 | rest | 8 | 4x | 6 | rest | 3 hour | 4 hour | ~60 |
| 11 | rest | 8 | 4x | 6 | rest | 3 hour | 4 hour | ~60 |
| 12 | rest | 8 | 4x | 6 | rest | 5 hour | 4 hour | ~75 |
| 13 | rest | 8 | 4x | 6 | rest | 5 hour | 4 hour | ~75 |
| 14 | rest | 8 | 4x | 6 | rest | 10K | 1:30 | ~35 |
| 15 | rest | 8 | 3x | 6 | rest | 2 hour | 2 hour | ~50 |
| 16 | rest | 8 | 3x | 6 | rest | 1 hour | 2 hour | ~30 |
| 17 | rest | 3 | 6 | 3 | 3 | 3 | 1 hour | ~24 |
| Race week | rest | rest | rest | rest | rest | RACE | rest | 54+ |
Training Schedule Legend
- Individual numbers represent mileage for that day. These runs are done at just under 10K race pace
- Number+ x denotes speed training as tempos
- ‘Pace’ runs are done at expected race pace
- Timed runs are done at below race pace for specified period of time
- The Sunday long runs are really long for me right now – I”ll have to do the very best I can
- Most ‘rest’ days will serve as cross-training days for me so that I continue to strength train. Some rest days will be “do absolutely” nothing days as well.
Follow the Training
July 2, 2007 - I begin documenting my training with periodic blog posting updates. Please consider following along as it’s more fun to give when you’re an active part of the process. Plus, I can use all the support I can get.
