50k Training Plans

Your Complete Guide to 50k Ultramarathon Training

Taking the leap from marathon to ultramarathon is an exciting milestone in any runner's journey. Our 16 week 50k training plan is specifically designed to bridge that gap, helping you build the endurance and mental toughness needed to conquer your first 50k (31 miles) while minimizing injury risk and maximizing performance.

What's Included in the Training Plan

Our beginner 50k ultramarathon training plan provides a comprehensive week-by-week roadmap that progressively builds your fitness. This 50k training schedule is carefully structured with varied workouts to develop different aspects of your running:

• Easy runs (1.5-5 miles) for aerobic base building and recovery
• Hill repeats to develop strength and power without the impact of track workouts
• Track workouts (3-mile sessions) to improve speed and running economy
• Long runs progressively building from 5 miles to 20+ miles to develop endurance
• Barefoot walking sessions (1.5 miles) to strengthen feet and improve running form
• Rest and gym days for recovery and cross-training to prevent overuse injuries

The free 50k training plan PDF follows a classic progression model that works for the majority of runners. For those wanting more flexibility, our Pro plans offer customizable durations (12, 16, 18, or 20 weeks) and optional weight training integration to build full-body strength that supports your running.

Who This Plan Is For

This first 50k training plan is ideal for several types of runners:

• Marathon veterans looking to step up to ultramarathon distance without overwhelming their system
• Experienced half-marathoners ready for a bigger challenge and willing to commit to higher weekly mileage
• Trail running enthusiasts who want structured guidance for their first ultra event
• Road runners transitioning to trails who need a balanced training approach

We recommend having completed at least one marathon or consistently running 25-30 miles per week before starting this program. The plan assumes basic running fitness and familiarity with different workout types.

Sample 50k Training Schedule: Weekly Breakdown

Here's what a typical week in the middle of your 50k training schedule might look like:

This balanced approach ensures you're building endurance while allowing adequate recovery. The plan strategically places harder efforts (hills, track work, long runs) with sufficient rest between them to promote adaptation and reduce injury risk.

Why 50k Is the Perfect First Ultra Distance

The 50k distance (31 miles) sits in a sweet spot for runners making the jump to ultramarathons:

Manageable step up: At just 5 miles beyond marathon distance, a 50k is challenging but not overwhelming. You're extending your longest training runs by a manageable amount rather than doubling your distance overnight.

Lower time commitment: Unlike 50-milers or 100k races, most runners complete a 50k in 4-7 hours, making it more accessible for those with work and family commitments.

Reduced injury risk: The smaller jump in mileage means your body has a better chance to adapt without breaking down. Our 16-week timeline gives your muscles, tendons, and cardiovascular system adequate time to strengthen.

Trail running gateway: Most 50k races are on trails, giving you the opportunity to experience the ultrarunning community's welcoming culture and the beauty of running through nature.

Free vs Pro Training Plans: Which Is Right for You?

Free 50k Training Plan

Our free plan delivers everything you need to successfully complete your first 50k:

• Classic 16-week progression that's been proven with thousands of runners
• Daily workout guidance with specific distances and workout types
• Balanced training load with built-in recovery
• Instant PDF download - start training today
• Perfect for runners who want a straightforward, tested approach

Pro 50k Training Plans ($14.99)

The Pro plans add customization for runners who need more flexibility:

• Flexible duration: Choose 12, 16, 18, or 20 weeks based on your current fitness and race timeline
• Weight training integration: Optional strength training protocols to build resilient muscles and prevent injury
• Customizable approach: Adapt the plan to your schedule and goals
• All the core benefits: Same proven training principles as the free plan, just more adaptable

Choose the free plan if: You're comfortable with a 16-week timeline, prefer a running-only approach, and want a proven training plan 50k template to follow.

Upgrade to Pro if: Your race is in 12 weeks (or you want a longer 20-week buildup), you want to incorporate strength training, or you prefer customizing your training to match your specific needs.

Start Your 50k Journey Today

Whether you choose our free 16-week program or a customized Pro plan, you're getting a training structure built on proven principles of progressive overload, adequate recovery, and varied stimulus. Thousands of runners have successfully completed their first 50k using these plans - now it's your turn to find the perfect training plan 50k distance that fits your goals.

Download your training plan 50k above and take the first step toward becoming an ultramarathoner. The trail is calling - are you ready to answer?