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Discussion Starter · #1 ·
Here is a basic training plan to get you from 26.2 to 50K. In my<br>
reality, a 50K race is just a really long marathon, and the training is<br>
similar mileage wise with an emphasis on the long runs. Most 50K races<br>
are held on trails, which will lead to a slower paced race. More time<br>
on your feet means you also need to work on your nutrition and<br>
hydration plan. Many ultras require runners to run with fluids, so<br>
training with a handheld bottle, waist pack, or hydration pack is a<br>
must during ultra training. Also, aid stations can be 6-8 miles apart,<br>
which can be upwards of 90-120 minutes depending on the terrain,<br>
conditions and pace!<br><br>
Something unique to ultras are the aid stations, they are like<br>
trailside buffest and can be a huge time sucker if you are not paying<br>
attention. Try to spend only a minute or two at each one. The most<br>
common items found at these aid stations are: sports drink, water,<br>
soda, mountain dew, pretzels, PB&J, turkey sandwiches, soup, chips,<br>
M&Ms, salted boiled potatos, cookies, and assorted candies. I have<br>
found that if i eat sweets at the aid stations i will have tummy<br>
problems later on. This is all trial and error. Also, ultras do not all<br>
serve Gatorade, many serve Clip, AminoVital, Heed, or some other sports<br>
drink. Find out what your race is serving and train with it, a lot.<br><br>
Now to the schedule! It would be best to have a base mileage of 35-40<br>
mpw before starting this program. As far as speed work, do what you<br>
felt most comfortable doing while marathon training, 3x100, etc. Or, if<br>
you are running this race just to finish and go the distance, you can<br>
run 3 miles that day instead. For hill repeats, I like to find a nice<br>
long hill, at least 1/4- 1/2 mile long and alternate with run hard up,<br>
then easy down (5 times) then easy up and hard down (5 times) with a<br>
warm up and a cool down. Or, I jack the treadmill up to 7-10% incline<br>
and hike on that at 3.5-4mph. Feel free to modify this plan to tailor<br>
your needs and schedule. If you miss a run or two, it does not really<br>
matter in the long run. For cross training i like the stairstepper,<br>
elliptical, swimming, bike, yoga or take an extra rest day if you feel<br>
you need it.<br><br>
During your long runs, work on your race strategy. Train on terrain<br>
similar to the race’s trails. Power hike up the hills, run the downs,<br>
and run or run/walk the flats. Practice in your long runs what works<br>
best for you in preparation for the race. Also, work on consuming<br>
calories on your long runs, aim for 200-300 calories per hour and<br>
hydrate well. Many runners also use electrolyte capsules such as<br>
Succeed!, Lava Salts, and Enduroltyes. Everything boils down to an<br>
experiment of one. Use your long runs for this purpose. Good luck.<br><br>
Long May You Run.

2 Posts
I am currently training for my first 50K race - the adventure will occur the first weekend of September along the McKenzie River in Oregon. I have a background in trail runs (usually 15-30Ks) and road marathons, and am looking forward to the ultra scene.<br><br>
Your write-up and training program have been very informative and inspirational - thank you for the post, and I look forward to exploring more and hearing others' experiences within this website!<br><br>
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