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Going Longer: How To Train For Your First 50K

  • By TJ Murphy
  • Published Jan. 7, 2014
  • Updated Jan. 19, 2014 at 9:26 PM UTC
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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FILED UNDER: Recovery / Trail Running / Training TAGS: / / / /

TJ Murphy

TJ Murphy

T.J. Murphy is a 2:38 marathoner and five-time Ironman finisher. He is the former editorial director of Triathlete Magazine, Inside Triathlon and Competitor Magazine. His writing has also appeared in Outside Magazine and Runner’s World. He recently authored “Inside the Box: How Broke All The Rules, Stripped Down the Gym and Rebuilt My Broken Down Body.”

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