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Training Plan for a 50K
50K Ultramarathon Training Plan: A Complete Guide to Your First 50K
Are you ready to take on your first 50K ultramarathon or improve your race time? Although a 50K is just 4.8 miles longer than a marathon, those additional miles can be challenging if you’re not prepared. Our 50K training plan is designed for both beginners and experienced runners who want to tackle the ultramarathon distance. Whether you’re new to ultrarunning or seeking to improve your performance, this plan will guide you through the preparation process and help you build the endurance required to succeed in your first 50K race.
50K Ultramarathon Running Plan at a glance:
The 50K running plan follows the following structure and is available for purchase through Coach Andrew Taylor's Final Surge coaching page.
- Length: 24 weeks
- Typical Week: 5 days of running and 2 days of rest
- Weekly Mileage: 28 to 52 Miles
- Optional Work: Cross-training, Strength Training, Hill Work, Speed or Tempo Work
- Longest Workout: 26 Miles
- PDF: Easily download your running plan as a PDF
- Supplemental Training Materials: Activation Warmup Routine, Dynamic Technique Drills & Flexibility Exercises, Core Strength Routine, and Strength Training for Runners.
- Final Surge: Track your progress using your device, receive daily workout notifications, a drag-and-drop calendar for easy modifications, lifetime access to the plan, and more!
- Cost: $39.99 (purchase here)
What to Expect:
Our 24-week 50K training plan focuses on gradually building your mileage and endurance to ensure you’re fully prepared for race day. The plan follows a three weeks of hard training, followed by one week of recovery, which helps prevent overuse injuries and allows for physical and mental adaptation to the stresses of ultrarunning.
Starting with 30 miles in the first week, the plan gradually increases your weekly mileage. You’ll incorporate long runs, speed work, rest days, and optional cross-training sessions. The goal is to prepare you physically and mentally for the demands of a 50K race. Since ultramarathon courses vary widely—ranging from flat to hilly, or even technical terrain—your training should align with the specific challenges of your race course. Most of your training should simulate the terrain and weather conditions you’ll face on race day.
If you’re new to ultrarunning or don’t yet meet the mileage requirements, we recommend using one of our marathon or half marathon plans to build your base before starting the 50K training plan. Additionally, if you need guidance on adapting your training to a specific race course, consider joining Coach Andrew Taylor for personalized, one-on-one coaching through his monthly online coaching program.
Be sure to read our article, “Am I Ready for an Ultramarathon?” for more insight into the adventure you are about to embark on.
How to Get Started?
Get started with our 50K ultramarathon training plan by purchasing it for just $39.99 on Final Surge. This plan allows you to track your progress digitally, syncing across devices and receiving daily reminders to keep you on track.
Key Features Include:
- Syncing workouts across devices like Garmin, Strava, Polar, TrainerRoad, and more.
- Completing workouts based on pace or heart rate zones.
- Analyzing workout data and target zone details to track your performance.
- A printable PDF version of the training plan for easy reference.
- Activation Warmup Routine, Dynamic Technique Drills, and Flexibility Exercises to optimize your performance.
- Core Strength and General Strength Training for runners to support your ultramarathon journey.
- An Ultramarathon running guide PDF to ensure you're fully prepared for race day.
Ready to take on your 50K ultramarathon? Purchase your training plan today and get started on the path to crossing that finish line with confidence!
Looking for more training guidance?
If you need more personalized motivation or advice, we offer online run coaching.
Take the next step in your running ability! Receive a running plan that adapts with you and get feedback throughout your training from Coach Andrew Taylor.
50K Training Plan Preview:
The following is a snapshot of what to expect in your purchased 50K Ultramarathon Training Plan.
