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Who this is for
- You can already run easy for about 90 minutes and recover.
- You can train ~4 days most weeks (3 running days minimum in a crunch).
- Your goal is finishing a 50K, not podium fantasies.
Rules when life explodes: Never skip recovery weeks to “make up” miles. If you miss midweek, keep the long run when you can. If you miss the long run, do not stack a monster week next — resume the schedule. Consistency beats hero days.
Weekly shape (most weeks)
- 1 long run (weekend) — the priority session.
- 2–3 easy runs midweek — conversational pace.
- Optional strength 1×/week (20–30 min): glutes, calves, single-leg balance. Not bodybuilding.
- 1+ full rest day.
The 16 weeks
Times are targets, not police. Terrain: match your race as much as you can. On hills, hiking is training, not cheating.
| Week | Midweek | Long run | Extra | Focus |
|---|---|---|---|---|
| Week 1 | 3–4 easy runs | 60–75 min easy | Optional 20–30 min strength | Keep everything conversational. Practice sipping fluids. |
| Week 2 | 3–4 easy runs | 75–90 min easy | Optional strength | Add a few short hills if available. |
| Week 3 | 3–4 runs + strides | 90–105 min | Optional strength | 4–6 strides after one easy run. |
| Week 4 | Recovery week | 75–90 min easy | Light mobility | Cut volume ~20–30%. Sleep more. |
| Week 5 | 3–4 runs | 1:45–2:00 | Optional strength | Start practicing real fuel every 30–40 min on the long run. |
| Week 6 | 3–4 runs | 2:00–2:15 | Optional strength | One midweek run can be “steady” — still controlled. |
| Week 7 | 3–4 runs | 2:15–2:30 | Optional strength | Include hiking on steep sections on purpose. |
| Week 8 | Recovery week | 1:45–2:00 easy | Light mobility | Fix hot spots (shoes, socks, chafing) now. |
| Week 9 | 3–4 runs | 2:30–2:45 | Optional strength | Back-to-back optional: short easy Saturday + long Sunday if life allows. |
| Week 10 | 3–4 runs | 2:45–3:00 | Optional strength | Race-similar terrain if possible. |
| Week 11 | 3–4 runs | 3:00–3:15 | Optional strength | Dress rehearsal: race vest, shoes, full fueling plan. |
| Week 12 | Recovery week | 2:00–2:30 easy | Light mobility | Keep the long run, trim midweek. |
| Week 13 | 3–4 runs | 3:15–3:30 | Optional strength | Peak neighborhood. Quality over hero miles. |
| Week 14 | 3–4 runs | 3:00–3:20 | Optional strength | Slightly shorter long run; keep midweek easy. |
| Week 15 | Taper | 2:00–2:15 easy | Skip hard strength | Sharpen with a few strides. Trust the work. |
| Week 16 | Race week | Race: 50K | Rest / easy shakeout | Eat familiar food. Start easy. Finish proud. |
Fueling inside the plan
From week 5 on, treat the long run like race day: eat early, eat often. Details in Fueling 101. Do not debut a new gel brand on race morning.
FAQ
Can I run by miles instead of time?
Yes. Convert using your easy pace. Time-on-feet is the better coach for trails and hiking sections.
What if I only have 3 days some weeks?
Keep the long run + two easy runs. Cut strength first, then a midweek run — not the long run.
Do I need speedwork?
For race one, strides and a little steady work are enough. Save big interval blocks for later cycles.