Theoretical Training Plan for a 50k

[jldeleon]

So, last week, I accidentally started my ultra-running training plan.

I had a knee-jerk reaction to run - probably due to FINALLY getting on the right medication to provide me with some quality sleep for the first time in my life.

So I ran. A lot. 39 miles in 7 days. The most I had ran previously was maybe 17, once, a long time ago -otherwise 15 miles had been the usual.

I did not have any unusual pains from this ridiculousness and I even did two hours of weightlifting in there!

So now, for a 50k, I have come up with this weirdo training plan - pulled right out of...my butt!!!

I think I want to do the following weekly rotations:
10-15 miles (this week has a 5 day consecutive break from all physical activity)
35-40 miles
15-20 miles
35-40 miles
2 hours of weightlifting each week - with the goal of weight increase (as opposed to rep increase). Weightlifting to include weighted regular squats, weighted split squats, inner/outer thigh machine, hamstring curl, leg extension, reverse hyperextension, the weirdo machine that allows me to replicate hiking backwards up a steep hill.

 

[Chaserwilliams]

Which 50K?

Make sure your running on similar terrain. You don't want to run all flat roads, then attempt a rough course with lots of elevation changes.

I wouldn't focus so much on weekly mileage totals as I would on long run distances. It doesn't help much if your running 50 miles a week, but only in 2 or 3 mile increments. It would help with speed, but you wouldn't get much endurance benefits.

I'd shoot for a few long runs in the 20~25 mile range.

And just a warning, ultras are addictive. You will spend the next few years looking and planning and training.

Good luck!

 

[rickwhitelaw]

Go Jen! +1 on the long runs and spend many hours on your feet.

 

[jldeleon]

Which 50K?

Make sure your running on similar terrain. You don't want to run all flat roads, then attempt a rough course with lots of elevation changes.

I wouldn't focus so much on weekly mileage totals as I would on long run distances. It doesn't help much if your running 50 miles a week, but only in 2 or 3 mile increments. It would help with speed, but you wouldn't get much endurance benefits.

I'd shoot for a few long runs in the 20~25 mile range.

And just a warning, ultras are addictive. You will spend the next few years looking and planning and training.

Good luck!

Ya, I know exactly what my ultra route is like. And to make doubly sure, I'm going to train on it at least once. It's 95% runnable, only a 745 foot elevation gain, 3 loops.

 

[Chaserwilliams]

Nice!

Good luck, although it doesn't sound like you are going to need it!

 

[SillyC]

Good luck! Training for a 50K is easy - just take any marathon training plan and extend it by 2 weeks. Run the marathon as a training run (slowly) and then run the 50k two weeks later.

 

[jldeleon]

Well my plan is all over for now thanks to a resurgence of insomnia. That week I ran 39 miles was a broken-brain fluke. Maybe in my next life!