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Below is the training schedule that the Ultraladies have used when training for a 50-Mile event.
This schedule is designed with the “newbie” in mind and reflects the bare minimum training recommended to complete your first 50-mile endurance run.
If you have any doubt about your ability to train for the 50-miler, please contact Nancy Shura (email below).
| Week Number | M | T | W | T | F | S | S | Total |
|---|---|---|---|---|---|---|---|---|
| 1 | -- | 2 | 2 | 2 | -- | 8 | 6 | 20 |
| 2 | -- | 2 | 2 | 4 | -- | 10 | 6 | 24 |
| 3 | -- | 2 | 2 | 4 | -- | 12 | 8 | 28 |
| 4 | -- | 2 | 4 | 6 | -- | 14 | 8 | 34 |
| 5 | -- | 4 | 4 | 6 | -- | 16 | 10 | 40 |
| 6 | -- | 4 | 6 | 6 | -- | 18 | 10 | 44 |
| 7 | -- | 4 | 6 | 8 | -- | 20 | 10 | 48 |
| 8 | -- | 4 | 8 | 6 | -- | 10 | 8 | 36 |
| 9 | -- | 4 | 8 | 8 | -- | 22 | 10 | 52 |
| 10 | -- | 4 | 10 | 8 | -- | 22 | 10 | 54 |
| 11 | -- | 4 | 10 | 8 | -- | 24 | 10 | 56 |
| 12 | -- | 4 | 10 | 6 | -- | 10 | 8 | 38 |
| 13 | 4 | 12 | 8 | -- | -- | -- | 31 | 55 |
| 14 | -- | 4 | 12 | 8 | -- | 24 | 10 | 58 |
| 15 | -- | 4 | 12 | 8 | -- | 26 | 10 | 60 |
| 16 | -- | 4 | 10 | 8 | -- | 16 | 10 | 48 |
| 17 | -- | 4 | 6 | 6 | -- | 10 | 6 | 32 |
| 18 | 4 | 3 | 2 | -- | -- | 50 | -- | 59 |
This is the same schedule the UltraLadies followed for their successful finishes at the '97,'98, '00, '01, and '02 Avalon 50s. 50-mile training is somewhat different from 50K training.
You will begin running longer on back-to-back weekends. You will also begin building a semi-long mid-week run, preferably on Wednesday. Obviously you will have higher weekly mileage as a result. You may vary your schedule as necessary but nothing substitutes for the weekend long runs. Your long runs should simulate the conditions of the race course as to running surface, degree of hills, etc. Ideally, try to train under conditions that will best prepare you for the race you've chosen.
Rest is essential. I recommend not running at all on Mondays/Fridays. A few easy weeks have been planned for recovery.
When you are training for the 50-miler, all other races should be used as training runs, including 50Ks. When it comes to 50-mile training, go for "time on your feet" over fast races.
Can you do it? Yes, you can! The longer the race, the slower the pace. You all have what it takes. It doesn't take speed, it takes commitment to the training. You don't have to be fast but you must be focused.
Should you do it??? Only if you want to!
Questions? Send a note to Nancy Shura.
