That speed work becomes much less of a priority at the 50K distance and beyond. The second plan (listed directly below our first plan) is the “Mind Body” add on plan. The 50K (roughly 31 miles) is the “shortest” standard distance you’ll find when you push beyond the limits of the marathon. > 50km Training Plans. It’s also geared to those who have been running at least four times per week for 20 miles per week, or 4-7 miles per run. 50km Training Program . Weekend runs done outside. The training plan is based on total miles run (as opposed to time based) and I had a few goals in mind knowing that the race I was preparing for (Gorge Waterfalls 50k) was going to have a decent bit of elevation gain. Ultra Ladies Training Plans are generic mileage plans that have been used by hundreds of runners for the past 20-years. The First 50K Training Plan is designed for those that have run at least one marathon, and want to build on their experience and run a longer race. 100 Mile Training Plan Tue= 1 mile interval 3-4@ 8:00 with 800 recovery or hill climbs. This guide is aimed at training you to go the distance and, perhaps, give you a taste of, one day, going even farther and training for a 50- or 100-mile race. Get a floatation belt and run laps. If your ultra is further away, repeat weeks four and five, for a 12-week plan, or weeks four to seven, for a 16-week plan. It’s ok to walk/hike. The plan is aimed at getting you ready to run your first, circa 50km ultra, 10 weeks after your marathon. For your training, focus on building up to key efforts that simulate the demands of race day. Pool run weeks: do all in week running in the pool. So you have taken up the challenge of running the 2017 Surf Coast Century 50km event. Whether you’re a fun runner or serious competitor this training program aid will assist you. Add 15 minutes onto each long run the second time around. Each longer plan is intended to follow on from the shorter distance plan, so the 50 mile plan recommends you completed the 50K plan and race, followed by a 4-6 weeks of recovery. I would consider these plans as a starting point for developing your own training program rather than a complete solution. RELATED: How to prepare for an ultramarathon We have 3 different 50km Training Plans available based on your running experience, mileage and time goals: The first plan (listed directly below) is our lower mileage option. XT= swim, bike, strength training should be the focus on these days. Getting Started on Your 50K Training Journey The goals and assumptions of this training plan were: Long runs should be slow. 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