Going Longer: How To Train For Your First 50K

Photo: Scott Draper/Competitor

16-Week Training Plan

PDF Version

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

WEEK
1 OFF OR EASY SWIM 45-60 minutes easy plus core routine 45 minute hilly run 1:15 to 1:30 easy plus core routine Off or easy swim or jog LONG RUN: 10 MILES 1-hour medium effort run
2 OFF OR EASY SWIM 45-60 minutes easy plus core routine Hill repeats: 3 x 600m 1:15 to 1:30 easy plus core routine Off or easy swim or jog 12 1-hour medium effort run
3 OFF OR EASY SWIM 45-60 minutes easy plus core routine 50 minute hilly run 1:15 to 1:30 easy plus core routine Off or easy swim or jog 14 1-hour medium effort run
4 OFF OR EASY SWIM 45-60 minutes easy plus core routine hill repeats: 5 x 600 1:15 to 1:30 easy plus core routine Off or easy swim or jog 16 1-hour medium effort run
5 OFF OR EASY SWIM 45-60 minutes easy plus core routine 55 minute hilly run 1:15 to 1:30 easy plus core routine Off or easy swim or jog 18 1-hour medium effort run
6 OFF OR EASY SWIM 45-60 minutes easy plus core routine Hill repeats: 7 x 600 1:15 to 1:30 easy plus core routine Off or easy swim or jog 20 1-hour medium effort run
7 OFF OR EASY SWIM 45-60 minutes easy plus core routine 60 minute hilly run 1:15 to 1:30 easy plus core routine Off or easy swim or jog 16 1-hour medium effort run
8 OFF OR EASY SWIM 45-60 minutes easy plus core routine 8 x 600m hill repeats 1:15 to 1:30 easy plus core routine Off or easy swim or jog 22 1-hour medium effort run
9 OFF OR EASY SWIM 45-60 minutes easy plus core routine 65-minute hilly run 1:15 to 1:30 easy plus core routine Off or easy swim or jog 16 1-hour medium effort run
10 OFF OR EASY SWIM 45-60 minutes easy plus core routine 9 x 600m hill repeats 1:15 to 1:30 easy plus core routine Off or easy swim or jog 24 1-hour medium effort run
11 OFF OR EASY SWIM 45-60 minutes easy plus core routine 70-minute hilly run 1:15 to 1:30 easy plus core routine Off or easy swim or jog 16 1-hour medium effort run
12 OFF OR EASY SWIM 45-60 minutes easy plus core routine 10 x 600m hill repeats 1:15 to 1:30 easy plus core routine Off or easy swim or jog 26 1-hour medium effort run
13 OFF OR EASY SWIM 45-60 minutes easy plus core routine 70-minute hilly run 1:15 to 1:30 easy plus core routine Off or easy swim or jog Race: Controlled 10-mile or half-marathon race 1-hour medium effort run
14 OFF OR EASY SWIM 45-60 minutes easy plus core routine 8 x 600m hill repeats 1:15 to 1:30 easy plus core routine Off or easy swim or jog 10k-race controlled
15 OFF OR EASY SWIM 45-60 minutes easy plus core routine 5 x 600m hill repeats 1:15 to 1:30 easy plus core routine Off or easy swim or jog 5k race controlled 90-minute run
16 OFF OR EASY SWIM 45 minutes easy 1-hour easy OFF OFF 30 minutes easy 50K RACE

 

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