Ultra Marathon Training Plan

20 weeks·5 days / wk·50k·intermediate

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Weeks: 20
Sessions: 99
Peak week: 50 mi; week 17
Long run: 21 mi; week 17
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 10.5 + 6.5 mi	5 · 4 key	29 mi	Long 10.5 + 6.5 mi
5 sessions Vertical target: 2800 ft Tue Oct 13 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 14 Steady tempo 17 min 4 mi Warm-up 15 min easy 17 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 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: 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 11.5 + 7 mi	5 · 4 key	30.5 mi	Long 11.5 + 7 mi
5 sessions Vertical target: 3000 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 19 min 4 mi Warm-up 15 min easy 19 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 11.5 mi 11.5 mi 11.5 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 25 Back-to-back 7 mi 7 mi 7 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 7.5 + 4.5 mi	5 · 2 key	21 mi	Long 7.5 + 4.5 mi
5 sessions Vertical target: 2100 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 7.5 mi 7.5 mi 7.5 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 12.5 + 7.5 mi	5 · 4 key	32 mi	Long 12.5 + 7.5 mi
5 sessions Vertical target: 3100 ft Tue Nov 3 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 Nov 4 Steady tempo 21 min 4 mi Warm-up 15 min easy 21 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 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: 1700 ft · practise race-day fuel and kit Sun Nov 8 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
06	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 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 23 min 4 mi Warm-up 15 min easy 23 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 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 15 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
07	Build: back-to-back long runs + vertLong 14.5 + 8.5 mi	5 · 4 key	35 mi	Long 14.5 + 8.5 mi
5 sessions Vertical target: 3500 ft Tue Nov 17 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 18 Steady tempo 25 min 4 mi Warm-up 15 min easy 25 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 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 22 Back-to-back 8.5 mi 8.5 mi 8.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1000 ft · include a 20–30 min hiking block on the steepest climb
08	Cutback: recover, no back-to-backLong 9.5 + 5.5 mi	5 · 2 key	24 mi	Long 9.5 + 5.5 mi
5 sessions Vertical target: 2400 ft Tue Nov 24 Easy run 3 mi 3 mi easy · @ 9:28–10:25/mi; trails if you can Wed Nov 25 Easy run 3 mi 3 mi easy · @ 9:28–10:25/mi; trails if you can Thu Nov 26 Easy run 3 mi 3 mi easy · @ 9:28–10:25/mi; trails if you can Sat Nov 28 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: 1300 ft · practise race-day fuel and kit Sun Nov 29 Back-to-back 5.5 mi 5.5 mi 5.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 700 ft · include a 20–30 min hiking block on the steepest climb
09	Build: back-to-back long runs + vertLong 15.5 + 9 mi	5 · 4 key	36.5 mi	Long 15.5 + 9 mi
5 sessions Vertical target: 3600 ft Tue Dec 1 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 Dec 2 Steady tempo 28 min 4 mi Warm-up 15 min easy 28 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Dec 3 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi; trails if you can Sat Dec 5 Long trail run 15.5 mi 15.5 mi 15.5 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 2000 ft · practise race-day fuel and kit Sun Dec 6 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
10	Build: back-to-back long runs + vertLong 16.5 + 10 mi	5 · 4 key	38.5 mi	Long 16.5 + 10 mi
5 sessions Vertical target: 3800 ft Tue Dec 8 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 Dec 9 Steady tempo 30 min 4 mi Warm-up 15 min easy 30 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Dec 10 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi; trails if you can Sat Dec 12 Long trail run 16.5 mi 16.5 mi 16.5 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 Dec 13 Back-to-back 10 mi 10 mi 10 mi on tired legs · @ 9:28–10:25/mi Vertical target: 1200 ft · include a 20–30 min hiking block on the steepest climb
11	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 15 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 16 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 17 Easy run 4.5 mi 4.5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Dec 19 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 20 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
12	Cutback: recover, no back-to-backLong 11 + 6.5 mi	5 · 2 key	28 mi	Long 11 + 6.5 mi
5 sessions Vertical target: 2800 ft Tue Dec 22 Easy run 3.5 mi 3.5 mi easy · @ 9:28–10:25/mi; trails if you can Wed Dec 23 Easy run 3.5 mi 3.5 mi easy · @ 9:28–10:25/mi; trails if you can Thu Dec 24 Easy run 3.5 mi 3.5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Dec 26 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 Dec 27 Back-to-back 6.5 mi 6.5 mi 6.5 mi on tired legs · @ 9:28–10:25/mi Vertical target: 800 ft · include a 20–30 min hiking block on the steepest climb
13	Peak: race-simulation weekendsLong 18 + 11 mi	5 · 4 key	42.5 mi	Long 18 + 11 mi
5 sessions Vertical target: 4200 ft Tue Dec 29 Hill power-hike + run 7 × 4 min 4.5 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 30 Steady tempo 34 min 4.5 mi Warm-up 15 min easy 34 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Dec 31 Easy run 4.5 mi 4.5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Jan 2 Long trail run 18 mi 18 mi 18 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 2300 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: 1300 ft · include a 20–30 min hiking block on the steepest climb
14	Peak: race-simulation weekendsLong 19 + 11 mi	5 · 4 key	45 mi	Long 19 + 11 mi
5 sessions Vertical target: 4500 ft Tue Jan 5 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 Jan 6 Steady tempo 36 min 5 mi Warm-up 15 min easy 36 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Jan 7 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Jan 9 Long trail run 19 mi 19 mi 19 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 Jan 10 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
15	Peak: race-simulation weekendsLong 20 + 11 mi	5 · 4 key	47.5 mi	Long 20 + 11 mi
5 sessions Vertical target: 4700 ft Tue Jan 12 Hill power-hike + run 8 × 4 min 5.5 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 Jan 13 Steady tempo 38 min 5.5 mi Warm-up 15 min easy 38 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Jan 14 Easy run 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Jan 16 Long trail run 20 mi 20 mi 20 mi on terrain like race day · @ 9:28–10:25/mi on flats; power-hike climbs Vertical target: 2600 ft · practise race-day fuel and kit Sun Jan 17 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
16	Cutback: recover, no back-to-backLong 13 + 7.5 mi	5 · 2 key	32.5 mi	Long 13 + 7.5 mi
5 sessions Vertical target: 3300 ft 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 Long trail run 13 mi 13 mi 13 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 24 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
17	Peak: race-simulation weekendsLong 21 + 11 mi	5 · 4 key	50 mi	Long 21 + 11 mi
5 sessions Vertical target: 4900 ft Tue Jan 26 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 Jan 27 Steady tempo 40 min 6 mi Warm-up 15 min easy 40 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Jan 28 Easy run 6 mi 6 mi easy · @ 9:28–10:25/mi; trails if you can Sat Jan 30 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 31 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
18	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 Feb 2 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 Feb 3 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 Feb 4 Easy run 5.5 mi 5.5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Feb 6 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 Feb 7 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
19	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 Feb 9 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 Feb 10 Steady tempo 40 min 5 mi Warm-up 15 min easy 40 min @ marathon effort · 8:25/mi Cool-down 10 min easy Thu Feb 11 Easy run 5 mi 5 mi easy · @ 9:28–10:25/mi; trails if you can Sat Feb 13 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 Feb 14 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
20	Race week — 50KRace 31 mi	4 · 1 key	12 mi	Race 31 mi
4 sessions Tue Feb 16 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi; trails if you can Wed Feb 17 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi; trails if you can Thu Feb 18 Easy run 4 mi 4 mi easy · @ 9:28–10:25/mi; trails if you can Sat Feb 20 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

Across 20 weeks this ultra marathon training plan builds 27 → 50 mi a week (peak in week 17). Week 10 sits at 38.5 mi; that weekend is 16.5 + 10 mi. The longest single run is 21 mi in week 17, and the Sunday back-to-back peaks at 11 mi.

288 minutes of power-hiking and a 4900-ft vertical peak prepare you for 50K climbs over 20 weeks. Cutbacks — week 4 (21 mi), week 8 (24 mi), week 12 (28 mi) and week 16 (32.5 mi) — drop the back-to-back so the legs recover.

On flat ground easy running is 9:28–10:25/mi; on the 4900-ft weeks, run by effort. After 678 mi over 20 weeks, the taper steps down to 12 mi in race week.

Week 1 of 20 is 27 mi in 5 sessions; the biggest is Saturday's 9.5 mi, and the key work is hill power-hike + run 3 × 4 min, steady tempo 15 min and long trail run 9.5 mi.

The phases run base weeks 1–6 (27–33.5 mi), build weeks 7–11 (35–41 mi), peak weeks 13–17 (42.5–50 mi), taper weeks 18–19 (32–40 mi) and race week 20 (12 mi).

Questions

FAQ

How many miles a week does the ultra marathon training plan peak at?

50 mi in week 17, from 27 mi in week 1 and 38.5 mi in week 10.

Why back-to-back long runs on the ultra marathon training plan?

A 32-mi weekend split 21 + 11 trains fatigue resistance over 20 weeks.

How much vertical should I train for with the ultra marathon training plan?

4900 ft a week at the peak of 20 weeks; match it to your course profile.

When does the ultra marathon training plan taper start?

After week 17 (50 mi); race week 20 is 12 mi.

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