50K Training Plan

16 weeks·5 days / wk·50k·intermediate

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Weeks: 16
Sessions: 79
Peak week: 50 mi; week 13
Long run: 21 mi; week 13
Taper: 3 wk

BaseCutbackBuildPeakTaperRace

Weekends pair a long run with a back-to-back run to train fatigue resistance without a single huge day.

Week-by-week training plan
Wk	Focus	Sessions	Volume	Biggest session
01	Base: time on feet + hiking skillLong 9.5 + 5.5 mi	5 · 4 key	27 mi	Long 9.5 + 5.5 mi
Vertical target: 2700 ft Tue Oct 6 Hill power-hike + run 3 × 4 min 4 mi Warm-up 15 min easy · @ 9:28–10:25/mi 3 × 4 min on a 10–15% grade · alternate: odd reps power-hike hands-on-knees, even reps run; walk down Cool-down 10 min easy Wed Oct 7 Steady tempo 15 min 4 mi Warm-up 15 min easy 15 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Oct 8 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi; trails if you can Sat Oct 10 Long trail run 9.5 mi 9.5 mi 9.5 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 1500 ft · practise race-day fuel and kit Sun Oct 11 Back-to-back 5.5 mi 5.5 mi 5.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 800 ft · include a 20–30 min hiking block on the steepest climb
02	Base: time on feet + hiking skillLong 11 + 6.5 mi	5 · 4 key	29.5 mi	Long 11 + 6.5 mi
5 sessions Vertical target: 2900 ft Tue Oct 13 Hill power-hike + run 4 × 4 min 4 mi Warm-up 15 min easy · @ 9:28–10:25/mi 4 × 4 min on a 10–15% grade · alternate: odd reps power-hike hands-on-knees, even reps run; walk down Cool-down 10 min easy Wed Oct 14 Steady tempo 18 min 4 mi Warm-up 15 min easy 18 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Oct 15 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi; trails if you can Sat Oct 17 Long trail run 11 mi 11 mi 11 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 1600 ft · practise race-day fuel and kit Sun Oct 18 Back-to-back 6.5 mi 6.5 mi 6.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 900 ft · include a 20–30 min hiking block on the steepest climb
03	Base: time on feet + hiking skillLong 12 + 7.5 mi	5 · 4 key	31.5 mi	Long 12 + 7.5 mi
5 sessions Vertical target: 3100 ft Tue Oct 20 Hill power-hike + run 4 × 4 min 4 mi Warm-up 15 min easy · @ 9:28–10:25/mi 4 × 4 min on a 10–15% grade · alternate: odd reps power-hike hands-on-knees, even reps run; walk down Cool-down 10 min easy Wed Oct 21 Steady tempo 21 min 4 mi Warm-up 15 min easy 21 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Oct 22 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi; trails if you can Sat Oct 24 Long trail run 12 mi 12 mi 12 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 1700 ft · practise race-day fuel and kit Sun Oct 25 Back-to-back 7.5 mi 7.5 mi 7.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 900 ft · include a 20–30 min hiking block on the steepest climb
04	Cutback: recover, no back-to-backLong 8 + 4.5 mi	5 · 2 key	21.5 mi	Long 8 + 4.5 mi
5 sessions Vertical target: 2200 ft Tue Oct 27 Easy run 3 mi 3 mi easy · @ 9:28–10:25/mi; trails if you can Wed Oct 28 Easy run 3 mi 3 mi easy · @ 9:28–10:25/mi; trails if you can Thu Oct 29 Easy run 3 mi 3 mi easy · @ 9:28–10:25/mi; trails if you can Sat Oct 31 Long trail run 8 mi 8 mi 8 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 1200 ft · practise race-day fuel and kit Sun Nov 1 Back-to-back 4.5 mi 4.5 mi 4.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 600 ft · include a 20–30 min hiking block on the steepest climb
05	Base: time on feet + hiking skillLong 13.5 + 8 mi	5 · 4 key	33.5 mi	Long 13.5 + 8 mi
5 sessions Vertical target: 3300 ft Tue Nov 3 Hill power-hike + run 5 × 4 min 4 mi Warm-up 15 min easy · @ 9:28–10:25/mi 5 × 4 min on a 10–15% grade · alternate: odd reps power-hike hands-on-knees, even reps run; walk down Cool-down 10 min easy Wed Nov 4 Steady tempo 23 min 4 mi Warm-up 15 min easy 23 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Nov 5 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi; trails if you can Sat Nov 7 Long trail run 13.5 mi 13.5 mi 13.5 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 1800 ft · practise race-day fuel and kit Sun Nov 8 Back-to-back 8 mi 8 mi 8 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1000 ft · include a 20–30 min hiking block on the steepest climb
06	Build: back-to-back long runs + vertLong 14.5 + 9 mi	5 · 4 key	35.5 mi	Long 14.5 + 9 mi
5 sessions Vertical target: 3500 ft Tue Nov 10 Hill power-hike + run 5 × 4 min 4 mi Warm-up 15 min easy · @ 9:28–10:25/mi 5 × 4 min on a 10–15% grade · alternate: odd reps power-hike hands-on-knees, even reps run; walk down Cool-down 10 min easy Wed Nov 11 Steady tempo 26 min 4 mi Warm-up 15 min easy 26 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Nov 12 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi; trails if you can Sat Nov 14 Long trail run 14.5 mi 14.5 mi 14.5 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 1900 ft · practise race-day fuel and kit Sun Nov 15 Back-to-back 9 mi 9 mi 9 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1100 ft · include a 20–30 min hiking block on the steepest climb
07	Build: back-to-back long runs + vertLong 16 + 9.5 mi	5 · 4 key	37.5 mi	Long 16 + 9.5 mi
5 sessions Vertical target: 3800 ft Tue Nov 17 Hill power-hike + run 6 × 4 min 4 mi Warm-up 15 min easy · @ 9:28–10:25/mi 6 × 4 min on a 10–15% grade · alternate: odd reps power-hike hands-on-knees, even reps run; walk down Cool-down 10 min easy Wed Nov 18 Steady tempo 29 min 4 mi Warm-up 15 min easy 29 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Nov 19 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi; trails if you can Sat Nov 21 Long trail run 16 mi 16 mi 16 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 2100 ft · practise race-day fuel and kit Sun Nov 22 Back-to-back 9.5 mi 9.5 mi 9.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1100 ft · include a 20–30 min hiking block on the steepest climb
08	Cutback: recover, no back-to-backLong 10.5 + 6 mi	5 · 2 key	27 mi	Long 10.5 + 6 mi
5 sessions Vertical target: 2600 ft Tue Nov 24 Easy run 3.5 mi 3.5 mi easy · @ 9:28–10:25/mi; trails if you can Wed Nov 25 Easy run 3.5 mi 3.5 mi easy · @ 9:28–10:25/mi; trails if you can Thu Nov 26 Easy run 3.5 mi 3.5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Nov 28 Long trail run 10.5 mi 10.5 mi 10.5 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 1500 ft · practise race-day fuel and kit Sun Nov 29 Back-to-back 6 mi 6 mi 6 mi on tired legs · @ 9:28–10:25/mi Vertical target: 800 ft · include a 20–30 min hiking block on the steepest climb
09	Build: back-to-back long runs + vertLong 17 + 10.5 mi	5 · 4 key	41 mi	Long 17 + 10.5 mi
5 sessions Vertical target: 4000 ft Tue Dec 1 Hill power-hike + run 6 × 4 min 4.5 mi Warm-up 15 min easy · @ 9:28–10:25/mi 6 × 4 min on a 10–15% grade · alternate: odd reps power-hike hands-on-knees, even reps run; walk down Cool-down 10 min easy Wed Dec 2 Steady tempo 32 min 4.5 mi Warm-up 15 min easy 32 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Dec 3 Easy run 4.5 mi 4.5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Dec 5 Long trail run 17 mi 17 mi 17 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 2200 ft · practise race-day fuel and kit Sun Dec 6 Back-to-back 10.5 mi 10.5 mi 10.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1200 ft · include a 20–30 min hiking block on the steepest climb
10	Peak: race-simulation weekendsLong 18.5 + 11 mi	5 · 4 key	44.5 mi	Long 18.5 + 11 mi
5 sessions Vertical target: 4300 ft Tue Dec 8 Hill power-hike + run 7 × 4 min 5 mi Warm-up 15 min easy · @ 9:28–10:25/mi 7 × 4 min on a 10–15% grade · alternate: odd reps power-hike hands-on-knees, even reps run; walk down Cool-down 10 min easy Wed Dec 9 Steady tempo 34 min 5 mi Warm-up 15 min easy 34 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Dec 10 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Dec 12 Long trail run 18.5 mi 18.5 mi 18.5 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 2400 ft · practise race-day fuel and kit Sun Dec 13 Back-to-back 11 mi 11 mi 11 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1300 ft · include a 20–30 min hiking block on the steepest climb
11	Peak: race-simulation weekendsLong 19.5 + 11 mi	5 · 4 key	47 mi	Long 19.5 + 11 mi
5 sessions Vertical target: 4600 ft Tue Dec 15 Hill power-hike + run 7 × 4 min 5.5 mi Warm-up 15 min easy · @ 9:28–10:25/mi 7 × 4 min on a 10–15% grade · alternate: odd reps power-hike hands-on-knees, even reps run; walk down Cool-down 10 min easy Wed Dec 16 Steady tempo 37 min 5.5 mi Warm-up 15 min easy 37 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Dec 17 Easy run 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Dec 19 Long trail run 19.5 mi 19.5 mi 19.5 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 2500 ft · practise race-day fuel and kit Sun Dec 20 Back-to-back 11 mi 11 mi 11 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1400 ft · include a 20–30 min hiking block on the steepest climb
12	Cutback: recover, no back-to-backLong 12.5 + 7.5 mi	5 · 2 key	32 mi	Long 12.5 + 7.5 mi
5 sessions Vertical target: 3200 ft Tue Dec 22 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi; trails if you can Wed Dec 23 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi; trails if you can Thu Dec 24 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi; trails if you can Sat Dec 26 Long trail run 12.5 mi 12.5 mi 12.5 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 1800 ft · practise race-day fuel and kit Sun Dec 27 Back-to-back 7.5 mi 7.5 mi 7.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1000 ft · include a 20–30 min hiking block on the steepest climb
13	Peak: race-simulation weekendsLong 21 + 11 mi	5 · 4 key	50 mi	Long 21 + 11 mi
5 sessions Vertical target: 4900 ft Tue Dec 29 Hill power-hike + run 8 × 4 min 6 mi Warm-up 15 min easy · @ 9:28–10:25/mi 8 × 4 min on a 10–15% grade · alternate: odd reps power-hike hands-on-knees, even reps run; walk down Cool-down 10 min easy Wed Dec 30 Steady tempo 40 min 6 mi Warm-up 15 min easy 40 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Dec 31 Easy run 6 mi 6 mi easy · @ 9:28–10:25/mi; trails if you can Sat Jan 2 Long trail run 21 mi 21 mi 21 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 2700 ft · practise race-day fuel and kit Sun Jan 3 Back-to-back 11 mi 11 mi 11 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1500 ft · include a 20–30 min hiking block on the steepest climb
14	Taper: keep the legs freshLong 14.5 + 9 mi	5 · 4 key	40 mi	Long 14.5 + 9 mi
5 sessions Vertical target: 3900 ft Tue Jan 5 Uphill tempo (short) 5.5 mi Warm-up 15 min easy · @ 9:28–10:25/mi 3 × 5 min uphill at threshold effort · jog down Cool-down 10 min easy Wed Jan 6 Steady tempo 40 min 5.5 mi Warm-up 15 min easy 40 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Jan 7 Easy run 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Jan 9 Long trail run 14.5 mi 14.5 mi 14.5 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 2200 ft · practise race-day fuel and kit Sun Jan 10 Back-to-back 9 mi 9 mi 9 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1200 ft · include a 20–30 min hiking block on the steepest climb
15	Taper: keep the legs freshLong 10.5 + 6.5 mi	5 · 4 key	32 mi	Long 10.5 + 6.5 mi
5 sessions Vertical target: 3200 ft Tue Jan 12 Uphill tempo (short) 5 mi Warm-up 15 min easy · @ 9:28–10:25/mi 3 × 5 min uphill at threshold effort · jog down Cool-down 10 min easy Wed Jan 13 Steady tempo 40 min 5 mi Warm-up 15 min easy 40 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Jan 14 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Jan 16 Long trail run 10.5 mi 10.5 mi 10.5 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 1800 ft · practise race-day fuel and kit Sun Jan 17 Back-to-back 6.5 mi 6.5 mi 6.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1000 ft · include a 20–30 min hiking block on the steepest climb
16	Race week — 50KRace 31 mi	4 · 1 key	12 mi	Race 31 mi
4 sessions Tue Jan 19 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi; trails if you can Wed Jan 20 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi; trails if you can Thu Jan 21 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi; trails if you can Sat Jan 23 Race day: 50K 31 mi 50K — run the flats easy, hike every climb over ~8% · fuel 60–90 g carbs per hour from the first hour

Your paces

Easy / long: 9:28–10:25/miflat-ground reference; go by effort on climbs
Marathon effort: 8:25/mi
Threshold: 7:53/mi
Flat-course equivalent finish: 4:22:34before terrain and aid stations

The numbers

About this plan

This 50k training plan spends 16 weeks moving from 27 mi to 50 mi a week, with week 13 the biggest. Week 8 sits at 27 mi; that weekend is 10.5 + 6 mi. The longest single run is 21 mi in week 13, and the Sunday back-to-back peaks at 11 mi.

Weekly vertical rises with volume to 4900 ft, and 220 minutes of steep power-hiking sit in midweek hill sessions. Cutbacks — week 4 (21.5 mi), week 8 (27 mi) and week 12 (32 mi) — drop the back-to-back so the legs recover.

Flat easy pace is 9:28–10:25/mi at VDOT 42; on a 50K trail, effort beats pace. The 3-week taper runs 50 mi → 12 mi in race week, closing 542 mi of training.

Week 1, shown in full above, is 27 mi: Tuesday — hill power-hike + run 3 × 4 min; Wednesday — steady tempo 15 min, 4 mi; Thursday — easy run, 4 mi; Saturday — long trail run 9.5 mi; Sunday — back-to-back 5.5 mi.

The phases run base weeks 1–5 (27–33.5 mi), build weeks 6–9 (35.5–41 mi), peak weeks 10–13 (44.5–50 mi), taper weeks 14–15 (32–40 mi) and race week 16 (12 mi).

Questions

FAQ

How many miles a week does the 50k training plan peak at?

50 mi in week 13, from 27 mi in week 1 and 27 mi in week 8.

Why back-to-back long runs on the 50k training plan?

21 and 11 mi on consecutive days load tired legs without one 32-mi day's recovery cost.

How much vertical should I train for with the 50k training plan?

4900 ft a week at the peak of 16 weeks; match it to your course profile.

How long is the taper in the 50k training plan?

3 weeks, from 50 mi to 12 mi, with the 50K on the Saturday of week 16.

Keep exploring

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