Runvas

Free 20-week 50K ultra training plan

Twenty weeks for a 50 km (31 mi) trail ultra. Hills, long runs on trails, and back-to-back weekend runs so the last miles feel familiar. Three levels, every week written out.

Who it’s for
You’ve run a marathon, or a half with plenty of trail running since.
Runs a week
4
Longest run
19.9 mi32 km
Biggest week
49.1 mi79 km

Week 1

Base18.6 mi30 km

  1. Mon Rest
  2. Tue Easy + strides 3.7 mi6 km Easy, finishing with 4 × 20 second strides.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 3.4 mi5.5 km
  5. Fri Rest
  6. Sat Long run 7.5 mi12 km Easy, on trails if you can. Walk the steep climbs.
  7. Sun Back-to-back 4 mi6.5 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 2

Base20.5 mi33 km

  1. Mon Rest
  2. Tue Easy + strides 4 mi6.5 km Easy, finishing with 5 × 20 second strides.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 3.4 mi5.5 km
  5. Fri Rest
  6. Sat Long run 8.4 mi13.5 km Easy, on trails if you can. Walk the steep climbs.
  7. Sun Back-to-back 4.7 mi7.5 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 3

Base22.7 mi36.5 km

  1. Mon Rest
  2. Tue Easy + strides 4.3 mi7 km Easy, finishing with 6 × 20 second strides.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 3.7 mi6 km
  5. Fri Rest
  6. Sat Long run 9.3 mi15 km Easy, on trails if you can. Walk the steep climbs.
  7. Sun Back-to-back 5.3 mi8.5 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 4

Base, lighter week18.3 mi29.5 km

  1. Mon Rest
  2. Tue Easy + strides 4 mi6.5 km Easy, finishing with 6 × 20 second strides.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 3.4 mi5.5 km
  5. Fri Rest
  6. Sat Long run 7.1 mi11.5 km Easy, on trails if you can. Walk the steep climbs.
  7. Sun Back-to-back 3.7 mi6 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 5

Base24.5 mi39.5 km

  1. Mon Rest
  2. Tue Easy + strides 4.7 mi7.5 km Easy, finishing with 6 × 20 second strides.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 4 mi6.5 km
  5. Fri Rest
  6. Sat Long run 10.3 mi16.5 km Easy, on trails if you can. Walk the steep climbs.
  7. Sun Back-to-back 5.6 mi9 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 6

Base26.7 mi43 km

  1. Mon Rest
  2. Tue Easy + strides 5 mi8 km Easy, finishing with 6 × 20 second strides.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 4.3 mi7 km
  5. Fri Rest
  6. Sat Long run 11.2 mi18 km Easy, on trails if you can. Walk the steep climbs.
  7. Sun Back-to-back 6.2 mi10 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 7

Base28.6 mi46 km

  1. Mon Rest
  2. Tue Easy + strides 5.3 mi8.5 km Easy, finishing with 6 × 20 second strides.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 4.3 mi7 km
  5. Fri Rest
  6. Sat Long run 12.1 mi19.5 km Easy, on trails if you can. Walk the steep climbs.
  7. Sun Back-to-back 6.8 mi11 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 8

Base, lighter week23 mi37 km

  1. Mon Rest
  2. Tue Easy + strides 4.7 mi7.5 km Easy, finishing with 6 × 20 second strides.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 4 mi6.5 km
  5. Fri Rest
  6. Sat Long run 9.3 mi15 km Easy, on trails if you can. Walk the steep climbs.
  7. Sun Back-to-back 5 mi8 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 9

Build30.4 mi49 km

  1. Mon Rest
  2. Tue Hills 5.6 mi9 km 6 × 60 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 4.7 mi7.5 km
  5. Fri Rest
  6. Sat Long run 13 mi21 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 7.1 mi11.5 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 10

Build32.9 mi53 km

  1. Mon Rest
  2. Tue Hills 5.9 mi9.5 km 8 × 60 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 5 mi8 km
  5. Fri Rest
  6. Sat Long run 14.3 mi23 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 7.8 mi12.5 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 11

Build34.8 mi56 km

  1. Mon Rest
  2. Tue Hills 5.9 mi9.5 km 8 × 60 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 5.3 mi8.5 km
  5. Fri Rest
  6. Sat Long run 15.2 mi24.5 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 8.4 mi13.5 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 12

Build, lighter week27.7 mi44.5 km

  1. Mon Rest
  2. Tue Hills 5.6 mi9 km 8 × 60 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 4.7 mi7.5 km
  5. Fri Rest
  6. Sat Long run 11.2 mi18 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 6.2 mi10 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 13

Build37 mi59.5 km

  1. Mon Rest
  2. Tue Hills 6.5 mi10.5 km 10 × 60 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 5.6 mi9 km
  5. Fri Rest
  6. Sat Long run 16.2 mi26 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 8.7 mi14 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 14

Build38.8 mi62.5 km

  1. Mon Rest
  2. Tue Hills 6.5 mi10.5 km 10 × 60 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 5.9 mi9.5 km
  5. Fri Rest
  6. Sat Long run 17.1 mi27.5 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 9.3 mi15 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 15

Build40.7 mi65.5 km

  1. Mon Rest
  2. Tue Hills 6.8 mi11 km 10 × 60 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 5.9 mi9.5 km
  5. Fri Rest
  6. Sat Long run 18 mi29 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 9.9 mi16 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 16

Peak, lighter week32.3 mi52 km

  1. Mon Rest
  2. Tue Hills 6.2 mi10 km 10 × 60 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 5.3 mi8.5 km
  5. Fri Rest
  6. Sat Long run 13.4 mi21.5 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 7.5 mi12 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 17

Peak42.9 mi69 km

  1. Mon Rest
  2. Tue Hills 7.1 mi11.5 km 10 × 60 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 6.2 mi10 km
  5. Fri Rest
  6. Sat Long run 19 mi30.5 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 10.6 mi17 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 18

Peak44.7 mi72 km

  1. Mon Rest
  2. Tue Hills 7.5 mi12 km 10 × 60 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 6.5 mi10.5 km
  5. Fri Rest
  6. Sat Long run 19.9 mi32 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 10.9 mi17.5 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 19

Taper33.6 mi54 km

  1. Mon Rest
  2. Tue Tempo 8.1 mi13 km 10 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Strength Optional, 20 to 30 minutes.
  4. Thu Easy 7.1 mi11.5 km
  5. Fri Rest
  6. Sat Long run 11.8 mi19 km Easy and relaxed. The work is done; this keeps your legs used to the time on your feet.
  7. Sun Back-to-back 6.5 mi10.5 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 20

Taper49.1 mi79 km

  1. Mon Rest
  2. Tue Tempo 9.6 mi15.5 km 10 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Rest
  4. Thu Easy 8.4 mi13.5 km
  5. Fri Rest
  6. Sat Rest Lay out your kit and get to bed early.
  7. Sun Race: 50K ultra 31.1 mi50 km Start slower than feels right. Eat and drink early, and save something for the last quarter.
Who it’s for
You’ve run a marathon and run five days a week, around 40 km (25 mi).
Runs a week
5
Longest run
22.4 mi36 km
Biggest week
52.2 mi84 km

Week 1

Base26.7 mi43 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 4.3 mi7 km 6 × 60 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.1 mi5 km
  4. Thu Easy + strides 3.7 mi6 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 9.9 mi16 km Easy, on trails if you can. Walk the steep climbs.
  7. Sun Back-to-back 5.6 mi9 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 2

Base28.9 mi46.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 5 mi8 km 8 × 60 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.1 mi5 km
  4. Thu Easy + strides 4 mi6.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 10.9 mi17.5 km Easy, on trails if you can. Walk the steep climbs.
  7. Sun Back-to-back 5.9 mi9.5 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 3

Base30.4 mi49 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 5 mi8 km 8 × 60 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.1 mi5 km
  4. Thu Easy + strides 4 mi6.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 11.8 mi19 km Easy, on trails if you can. Walk the steep climbs.
  7. Sun Back-to-back 6.5 mi10.5 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 4

Base, lighter week25.5 mi41 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 5 mi8 km 8 × 60 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.1 mi5 km
  4. Thu Easy + strides 3.4 mi5.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 9 mi14.5 km Easy, on trails if you can. Walk the steep climbs.
  7. Sun Back-to-back 5 mi8 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 5

Base32.9 mi53 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 5.6 mi9 km 10 × 60 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.1 mi5 km
  4. Thu Easy + strides 4.3 mi7 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 12.7 mi20.5 km Easy, on trails if you can. Walk the steep climbs.
  7. Sun Back-to-back 7.1 mi11.5 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 6

Base34.2 mi55 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 5.6 mi9 km 10 × 60 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.1 mi5 km
  4. Thu Easy + strides 4.3 mi7 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 13.7 mi22 km Easy, on trails if you can. Walk the steep climbs.
  7. Sun Back-to-back 7.5 mi12 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 7

Base36 mi58 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 5.6 mi9 km 10 × 60 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.1 mi5 km
  4. Thu Easy + strides 4.7 mi7.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 14.6 mi23.5 km Easy, on trails if you can. Walk the steep climbs.
  7. Sun Back-to-back 8.1 mi13 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 8

Base, lighter week30.1 mi48.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 5.6 mi9 km 10 × 60 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.1 mi5 km
  4. Thu Easy + strides 4 mi6.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 11.2 mi18 km Easy, on trails if you can. Walk the steep climbs.
  7. Sun Back-to-back 6.2 mi10 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 9

Build37.9 mi61 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 5.6 mi9 km 5 × 120 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.1 mi5 km
  4. Thu Tempo 5 mi8 km 20 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 15.5 mi25 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 8.7 mi14 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 10

Build40.7 mi65.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 5.6 mi9 km 25 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.1 mi5 km
  4. Thu Hills 6.2 mi10 km 6 × 120 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 16.8 mi27 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 9 mi14.5 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 11

Build42.3 mi68 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 6.2 mi10 km 6 × 120 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.1 mi5 km
  4. Thu Tempo 5.6 mi9 km 25 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 17.7 mi28.5 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 9.6 mi15.5 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 12

Build, lighter week33.6 mi54 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 5.6 mi9 km 25 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.1 mi5 km
  4. Thu Easy + strides 4.7 mi7.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 13 mi21 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 7.1 mi11.5 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 13

Build45.7 mi73.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 7.5 mi12 km 8 × 120 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.1 mi5 km
  4. Thu Tempo 6.2 mi10 km 30 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 18.6 mi30 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 10.3 mi16.5 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 14

Build47.2 mi76 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 6.2 mi10 km 30 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.1 mi5 km
  4. Thu Hills 7.5 mi12 km 8 × 120 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 19.6 mi31.5 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 10.9 mi17.5 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 15

Build48.5 mi78 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 7.5 mi12 km 8 × 120 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.1 mi5 km
  4. Thu Tempo 6.2 mi10 km 30 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 20.5 mi33 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 11.2 mi18 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 16

Peak, lighter week38.5 mi62 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 6.2 mi10 km 30 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.4 mi5.5 km
  4. Thu Easy + strides 5.3 mi8.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 15.2 mi24.5 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 8.4 mi13.5 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 17

Peak50.3 mi81 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Hills 7.5 mi12 km 8 × 120 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.4 mi5.5 km
  4. Thu Tempo 6.2 mi10 km 30 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 21.4 mi34.5 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 11.8 mi19 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 18

Peak52.2 mi84 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 6.2 mi10 km 30 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.7 mi6 km
  4. Thu Hills 7.5 mi12 km 8 × 120 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 22.4 mi36 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 12.4 mi20 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 19

Taper38.8 mi62.5 km

  1. Mon Strength Optional, 20 to 30 minutes.
  2. Tue Tempo 6.2 mi10 km 15 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5.6 mi9 km
  4. Thu Easy + strides 6.2 mi10 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 13.4 mi21.5 km Easy and relaxed. The work is done; this keeps your legs used to the time on your feet.
  7. Sun Back-to-back 7.5 mi12 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 20

Taper51.9 mi83.5 km

  1. Mon Rest
  2. Tue Tempo 6.5 mi10.5 km 15 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5.9 mi9.5 km
  4. Thu Easy + strides 6.5 mi10.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Rest
  6. Sat Shakeout 1.9 mi3 km 15 to 20 minutes very easy with 3 short strides.
  7. Sun Race: 50K ultra 31.1 mi50 km Start slower than feels right. Eat and drink early, and save something for the last quarter.
Who it’s for
You’ve run a marathon or an ultra and run six days a week, around 55 km (35 mi).
Runs a week
6
Longest run
24.9 mi40 km
Biggest week
64.6 mi104 km

Week 1

Base34.5 mi55.5 km

  1. Mon Easy 3.1 mi5 km
  2. Tue Hills 5 mi8 km 8 × 60 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.1 mi5 km
  4. Thu Easy + strides 4 mi6.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 12.4 mi20 km Easy, on trails if you can. Walk the steep climbs.
  7. Sun Back-to-back 6.8 mi11 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 2

Base36.7 mi59 km

  1. Mon Easy 3.1 mi5 km
  2. Tue Hills 5.6 mi9 km 10 × 60 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.1 mi5 km
  4. Thu Easy + strides 4 mi6.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 13.4 mi21.5 km Easy, on trails if you can. Walk the steep climbs.
  7. Sun Back-to-back 7.5 mi12 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 3

Base38.8 mi62.5 km

  1. Mon Easy 3.4 mi5.5 km
  2. Tue Hills 5.6 mi9 km 10 × 60 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.4 mi5.5 km
  4. Thu Easy + strides 4.3 mi7 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 14.3 mi23 km Easy, on trails if you can. Walk the steep climbs.
  7. Sun Back-to-back 7.8 mi12.5 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 4

Base, lighter week32.3 mi52 km

  1. Mon Easy 3.1 mi5 km
  2. Tue Hills 5.6 mi9 km 10 × 60 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.1 mi5 km
  4. Thu Easy + strides 3.7 mi6 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 10.9 mi17.5 km Easy, on trails if you can. Walk the steep climbs.
  7. Sun Back-to-back 5.9 mi9.5 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 5

Base41.3 mi66.5 km

  1. Mon Easy 3.4 mi5.5 km
  2. Tue Hills 6.2 mi10 km 12 × 60 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.4 mi5.5 km
  4. Thu Easy + strides 4.7 mi7.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 15.2 mi24.5 km Easy, on trails if you can. Walk the steep climbs.
  7. Sun Back-to-back 8.4 mi13.5 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 6

Base43.8 mi70.5 km

  1. Mon Easy 3.7 mi6 km
  2. Tue Hills 6.2 mi10 km 12 × 60 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.7 mi6 km
  4. Thu Easy + strides 5 mi8 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 16.2 mi26 km Easy, on trails if you can. Walk the steep climbs.
  7. Sun Back-to-back 9 mi14.5 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 7

Base46 mi74 km

  1. Mon Easy 4 mi6.5 km
  2. Tue Hills 6.2 mi10 km 12 × 60 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4 mi6.5 km
  4. Thu Easy + strides 5.3 mi8.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 17.1 mi27.5 km Easy, on trails if you can. Walk the steep climbs.
  7. Sun Back-to-back 9.3 mi15 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 8

Base, lighter week37 mi59.5 km

  1. Mon Easy 3.1 mi5 km
  2. Tue Hills 6.2 mi10 km 12 × 60 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.1 mi5 km
  4. Thu Easy + strides 4.3 mi7 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 13 mi21 km Easy, on trails if you can. Walk the steep climbs.
  7. Sun Back-to-back 7.1 mi11.5 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 9

Build47.8 mi77 km

  1. Mon Easy 4 mi6.5 km
  2. Tue Hills 6.2 mi10 km 6 × 120 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4 mi6.5 km
  4. Thu Tempo 5.6 mi9 km 25 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 18 mi29 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 9.9 mi16 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 10

Build51 mi82 km

  1. Mon Easy 3.7 mi6 km
  2. Tue Tempo 6.2 mi10 km 30 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.7 mi6 km
  4. Thu Hills 7.5 mi12 km 8 × 120 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 19.3 mi31 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 10.6 mi17 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 11

Build53.1 mi85.5 km

  1. Mon Easy 4 mi6.5 km
  2. Tue Hills 7.5 mi12 km 8 × 120 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4 mi6.5 km
  4. Thu Tempo 6.2 mi10 km 30 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 20.2 mi32.5 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 11.2 mi18 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 12

Build, lighter week41.9 mi67.5 km

  1. Mon Easy 3.7 mi6 km
  2. Tue Tempo 6.2 mi10 km 30 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.7 mi6 km
  4. Thu Easy + strides 5 mi8 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 14.9 mi24 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 8.4 mi13.5 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 13

Build55.6 mi89.5 km

  1. Mon Easy 3.7 mi6 km
  2. Tue Hills 8.7 mi14 km 10 × 120 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 3.7 mi6 km
  4. Thu Tempo 6.8 mi11 km 35 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 21.1 mi34 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 11.5 mi18.5 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 14

Build57.8 mi93 km

  1. Mon Easy 4 mi6.5 km
  2. Tue Tempo 6.8 mi11 km 35 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4 mi6.5 km
  4. Thu Hills 8.7 mi14 km 10 × 120 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 22.1 mi35.5 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 12.1 mi19.5 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 15

Build60 mi96.5 km

  1. Mon Easy 4 mi6.5 km
  2. Tue Hills 8.7 mi14 km 10 × 120 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4 mi6.5 km
  4. Thu Tempo 7.5 mi12 km 40 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 23 mi37 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 12.7 mi20.5 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 16

Peak, lighter week47.5 mi76.5 km

  1. Mon Easy 4 mi6.5 km
  2. Tue Tempo 7.5 mi12 km 40 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4 mi6.5 km
  4. Thu Easy + strides 5.6 mi9 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 17.1 mi27.5 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 9.3 mi15 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 17

Peak62.4 mi100.5 km

  1. Mon Easy 4.7 mi7.5 km
  2. Tue Hills 8.7 mi14 km 10 × 120 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  3. Wed Easy 4.7 mi7.5 km
  4. Thu Tempo 7.5 mi12 km 40 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 23.9 mi38.5 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 13 mi21 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 18

Peak64.6 mi104 km

  1. Mon Easy 5 mi8 km
  2. Tue Tempo 7.5 mi12 km 40 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5 mi8 km
  4. Thu Hills 8.7 mi14 km 10 × 120 seconds hard up a steady hill, easy back down. Easy 10 to 15 minutes before and after.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 24.9 mi40 km Easy, on trails if you can. Walk the steep climbs and practice eating and drinking what you’ll use on race day.
  7. Sun Back-to-back 13.7 mi22 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 19

Taper48.5 mi78 km

  1. Mon Easy 5.9 mi9.5 km
  2. Tue Tempo 6.8 mi11 km 15 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5.9 mi9.5 km
  4. Thu Easy + strides 6.8 mi11 km Easy, finishing with 6 × 20 second strides.
  5. Fri Strength Optional, 20 to 30 minutes.
  6. Sat Long run 14.9 mi24 km Easy and relaxed. The work is done; this keeps your legs used to the time on your feet.
  7. Sun Back-to-back 8.1 mi13 km Easy, on tired legs from yesterday. This is what the last miles of an ultra feel like, in a smaller dose.

Week 20

Taper57.2 mi92 km

  1. Mon Easy 5.6 mi9 km
  2. Tue Tempo 6.5 mi10.5 km 15 minutes comfortably hard. Easy 10 to 15 minutes before and after.
  3. Wed Easy 5.6 mi9 km
  4. Thu Easy + strides 6.5 mi10.5 km Easy, finishing with 6 × 20 second strides.
  5. Fri Rest
  6. Sat Shakeout 1.9 mi3 km 15 to 20 minutes very easy with 3 short strides.
  7. Sun Race: 50K ultra 31.1 mi50 km Start slower than feels right. Eat and drink early, and save something for the last quarter.

How hard is each run?

Easy
Slow enough to talk in full sentences. Most of every plan is easy, and it should feel too slow at first.
Long run
Easy pace, just longer. Walk breaks are fine, and so is slowing down on hills.
Strides
20 seconds fast and relaxed, with a full walk back between. They wake your legs up without tiring you.
Hills
A strong effort up a steady hill, then an easy jog or walk down. Strength work that happens to be running.
Fartlek
Short brisk bits inside an easy run. Breathing hard but in control.
Tempo
Comfortably hard: about what you could hold for an hour. You can say a few words, not chat.
Intervals
Repeats at race effort with easy jogging between. The effort should be even from the first to the last.
Race pace
The effort you plan to hold on race day, practiced inside a longer run.
Strength
Squats, lunges, step-ups, calf raises, glute bridges and a plank, 20 to 30 minutes. Bodyweight is enough to start.

Questions

How fast should the easy runs be?
Slow enough to talk in full sentences. If you can only get out a few words, slow down. Easy running builds most of your fitness, and keeping it easy is what lets you run the hard sessions well.
What if I miss a run?
Skip it and carry on. Don’t squeeze two runs into one day. If you miss most of a week, repeat the week before and pick the plan up from there.
Can I move days around?
Yes. Keep an easy or rest day between the harder sessions, and put the long run on the day you have the most time.
Do I need the strength sessions?
They’re optional, but two short sessions a week help you hold your form late in a race and make it less likely that a small niggle turns into an injury.
Is this 50K ultra plan really free?
Yes, here and in the Runvas app. The app builds a plan for your race date and level and gives each workout a route near you.