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Below is the training schedule that the Ultraladies have used when training for a 50k event.
This schedule is designed with the “newbie” in mind and reflects the bare minimum training recommended to complete your first 50k endurance run.
If you have any doubt about your ability to train for the 50k, 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 | -- | 24 | 10 | 56 |
| 11 | -- | 4 | 10 | 8 | -- | 26 | 10 | 58 |
| 12 | -- | 4 | 10 | 6 | -- | 10 | 8 | 38 |
| 13 | -- | 4 | 12 | 8 | -- | 24 | 10 | 58 |
| 14 | -- | 4 | 12 | 8 | -- | 26 | 10 | 60 |
| 15 | -- | 4 | 12 | 8 | -- | 28 | 10 | 62 |
| 16 | -- | 4 | 10 | 8 | -- | 16 | 10 | 48 |
| 17 | -- | 4 | 6 | 6 | -- | 10 | 6 | 32 |
| 18 | 4 | 3 | 2 | -- | -- | 31 | -- | 40 |
Try to run your weekend long run on trails or roads that will simulate the race course you are training for (ie., hills, altitude, single-track trails).
Questions? Send a note to Nancy Shura.
