Your training is in the bank, so it's time to rest yourself for race day. SUN: Rest or walk/jog 2 to 4 miles (especially after longest run) Aim to make this final run about 31 miles, and do it 3 or 4 weeks before your 50-miler. SAT: Long run Run/hike 4 to 6 hours on terrain similar to your racecourse, building to your last, longest workout. THU: Strength workout Plus 3- to 5-mile easy run If you're training for a flat road course, replace with a tempo run. WED: Hilly run 60 to 90 minutes, concentrating on steady momentum uphill. Optional: 30 to 45 minutes of XT or easy running TUE: Strength workout 2 x 12 reps, and continue increasing the weight, especially for leg exercises. By the end of this phase, your long run should be 18 to 20 miles.Ĭontinue building time onto the long run, and aim for a weekly mileage between 50 and 60 miles. Introduce power-hiking in this workout, on hilly trails if possible. SAT: Long run Start with whatever you built to in the base phase, and add 15 to 30 minutes each week. Or select one steep hill and do 2- to 4-minute repeats. Choose a course with lots of hills and push yourself, fartlek style, on the steeps (up and down). WED: Tempo run 4 to 5 miles at 80 percent effort. As you progress in the build and peak phases, use Tuesday and/or Thursday to up your mileage with an easy run. Optional: 30 to 45 minutes of XT or easy running. TUE: Strength workout Increase to 2 x 12 reps and boost the weight. MON: Easy run 4 to 5 miles, with a few pickups or strides thrown in (start with 15 seconds, and build to 1 minute) After 6 weeks, this run should cover 12 to 14 miles.Īdd some hiking into your long runs, and gradually increase your mileage until you reach around 50 miles per week. If your race is off-road, do this run on trails. SAT: Long, slow run Start with 60 to 90 minutes and add 15 to 30 minutes each week. THU: Strength workout Optional: 30 to 45 minutes of low-intensity cross-training (XT) or easy running.
This can either be a continuous run on hilly terrain or repeats on one short, steep hill. By week 6 the run should be mostly hills. WED: Easy run 4 to 5 miles, adding a few hills each week. TUE: Strength workout 10 minutes of abdominal work, plus 1 x 12 reps of squats, lunges, calf raises, dips, and bench presses
MON: Easy run Start with 3 miles and work up to 5 or 6 by week 6.
You can begin with only 20 miles per week, but build to 35 miles before starting the next phase.
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