50 km Trail Ultra with 3000-5000ft gain - 20 Week Beginner
50 km Trail Ultra with 3000-5000ft gain - 20 Week Beginner
Length
20 Weeks
Plan Description
Mountain Runner Coaching's mission is to help you enjoy the journey toward and the accomplishment of your running goal. We do this using our proven training methods rooted in decades of running experience and our athletes’ achievements. Coach support from head Coach Chris Grauch, a 9 x USATF Mountain/Trail Runner of the Year and 10 x Masters mountain running/trail National Champion, is included in your plan, as we’re all about boosting your confidence and fitness on the trails and making your 50k race goal a reality.
THIS PLAN AT A GLANCE
This plan starts by building your run consistency using our established training methodologies and flow. It begins with 4 days of running per week, which includes a long run of 8 miles in the first week. The lightest week is 4 hours of running, and the longest is 8 hours. It eventually settles into 5 days of running per week and includes several infamous back-to-back long runs.
Over the 20 weeks, this plan slowly builds up your time and elevation gain on the trails and prepares you to meet your 50k challenge with trail-specific workouts. Combine all this with our confidence-boosting MRC signature sessions, and you’ll be well-prepared for your 50k!
TARGET ATHLETE AND PREREQUISITES
If you are embarking on your first 50K race or returning to ultra running after taking a break from longer events, this plan is for you. Maybe you've run a half marathon or marathon on the roads and are interested in exploring the ultra distance and trails. Or perhaps you feel confident at the shorter trail races and are drawn to the ultra distances.
Prerequisites in the last 3-4 weeks:
- running 3-4 days per week
- running 3.5-4+ hours per week
- at least 2 long runs of 8 miles, or 90 minutes
PLAN SPECIFICS
- 4-5 days per week and 4-8 hours per week
- Utilizes structured workouts throughout
- Intensity effort determined by RPE (rate of perceived exertion)
- Builds run consistency over time
- Includes progressive challenge sessions
- Incorporates recovery weeks to allow you to absorb the training and then build on your fitness
- Downloadable to your watch/device
- Uses our MRC signature workouts to develop race confidence and motivate you toward your goal
- Coach support included, as your goal is our goal too!
How it Works
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Workout and Analyze
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Track Your Progress
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Run
x5
|
03:33:00 | 03:50:00 |
|
Day Off
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
03:33:00 | 03:50:00 | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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