At nearly double the marathon distance, running 50 miles is a considerable achievement – especially if this is your first ultramarathon.
We’ve teamed up with international ultrarunner and coach, Sarah McCormack, to provide two training plan options for people tackling an ultra for the first time. Neither of these is a “couch to 50 mile” plan – if such a thing is possible!
The “Beginner’s” 50 mile plan might be for you if you’re:
- Not used to structured speed sessions or faster running (or if you only do one speed session per week)
- Newer to running (you’ve been running regularly for less than two years)
- Have done less than three trail races longer than half marathon distance
The “Improver’s” 50 mile plan has two weekly speed sessions, fewer rest days, and see you accumulate more mileage in your legs. This one might be for you if you’re:
- An experienced runner, who’s been running for over two years
- Used to incorporating at least one harder/higher intensity session into your routine each week
- Someone who has completed numerous trail races over the half marathon distance, such as a 20-mile or marathon (you don’t need to have completed an ultra before)
Equally, the Improver’s plan might be for you if you’ve completed an ultra before, but are looking to structure your training to get a better time/placing than your previous performance.
BEFORE YOU START
Although these training plans are aimed at people completing their first ultra, they’re definitely not for inexperienced runners. Even our “Beginner’s” Plan is aimed at people who have completed at least one trail half marathon or longer-distance event.
If you haven’t raced over longer distances, it’s worth taking on a shorter distance event first, before moving up to an ultra. Our trail half marathon and marathon training plans offer the perfect stepping-stone if you’re looking to race an ultra in the future.
We recommend reading through both training plans, before deciding which one is right for you. The Beginner’s has more rest days, fewer structured speed/hill sessions, and lower mileage overall. The Improver’s has more speedwork, more mileage, and fewer rest days. Be honest with yourself when deciding on your plan – suddenly increasing your mileage/speedwork is to run the risk of injury.
Both of the plans offer a degree of flexibility, and can be completed with 4-6 days running per week. There’s no reason why you can’t shuffle the workouts round either, to better fit your lifestyle. Just be sure to give yourself the rest and recovery between longer runs and structured speed/hill sessions.
SARAH MCCORMACK’S BEGINNER’S 50 MILE ULTRAMARATHON TRAINING PROGRAM
It's important you read the training guidelines in conjunction with this program, as it explains the sessions in more depth. It’s also worth reading the section on working out your effort levels too, particularly where the plan talks about 1h and 3h race pace.
| Week | Mon | Tues | Weds | Thurs | Fri | Sat | Sun |
1 | Rest | 5 miles - easy | Rest or 3 miles - easy | Hill reps: 5 x 2 minutes hard uphill with easy jog recovery back to your starting point. Aim for fastest sustainable pace & consistent pacing between reps | Rest | 5 miles - easy | 10 mile long run with 20% of the climb you will do in your race |
| 2 | Rest | 4 miles - easy | Rest or 3 miles - easy | Hill reps: 5 x 2.5 minutes hard uphill with easy jog recovery back to your starting point. Aim for fastest sustainable pace & consistent pacing between reps | Rest | 5 miles - easy | 12 mile long run with 25% of the climb you will do in your race |
| 3 | Rest | 4 miles - easy | Rest or 3 miles - easy | Hill reps: 5 x 3 minutes hard uphill with easy jog recovery back to your starting point. Aim for fastest sustainable pace & consistent pacing between reps | Rest | 4 miles - easy | 14 mile long run with 30% of the climb you will do in your race |
| 4 | Rest | 5 miles - easy | Rest or 3 miles - easy | Hill reps: 4 x 2 minutes hard uphill with easy jog recovery back to your starting point. Aim for fastest sustainable pace & consistent pacing between reps | Rest | 5 miles - easy | 12 mile long run with 25% of the climb you will do in your race |
| 5 | Rest | 4 miles - easy | Rest or 3 miles - easy | *Tempo run: 15 min at 3-hour race pace (65-70 % effort) | Rest | 3 miles - easy | *16 mile long run with 35% of the climb you will do in your race |
| 6 | Rest | 5 miles - easy | Rest or 3 miles - easy | Hill fartlek (20 mins): Using an undulating route, run all uphills at a hard intensity (40-60 minute race pace), and all flats and descents at easy recovery pace | Rest | 6 miles - easy | 4-5h hilly hike |
| 7 | Rest | 4 miles - easy | Rest or 3 miles - easy | *Tempo run: 20 min at 3-hour race pace (65-70 % effort) | Rest | 4 miles - easy | *18 mile long run with 40% of the climb you will do in your race |
| 8 | Rest | *4 miles - easy | Rest or 3 miles - easy | Hill fartlek (25 mins): Using an undulating route, run all uphills at a hard intensity (40-60 minute race pace), and all flats & descents at easy recovery pace | Rest | 7 miles - easy | 6-7h hilly hike |
| 9 | Rest | 4 miles - easy | Rest or 3 miles - easy | Hills: 5 x 1 min hard uphill/1 min easy downhill, followed by a 3 min easy run, followed by a 15-min tempo run @ 3h race pace (65-70% effort) | Rest | 5 miles - easy | *20 mile long run with 40% of the climb you will do in your race |
| 10 | Rest | 5 miles - easy | Rest or 3 miles - easy | 4 miles - easy | Rest | 6 miles - easy | 10 mile long run with 15% of the climb you will do in your race |
| 11 | Rest | 4 miles - easy | Rest or 3 miles - easy | *Hill alternations (20 mins) - all uphills a hard effort (40-60 min race pace) and all flats & descents a moderate 3h race pace (65-70% effort) | Rest | 4 miles - easy | *22 mile long run with 40% of the climb you will do in your race |
| 12 | Rest | 5 miles - easy | Rest or 3 miles - easy | *2 x 15 min tempo @ 3h race pace (65-70% effort) with 5 min easy run in between | Rest | 7 miles - easy | 6-7h hilly hike |
| 13 | Rest | 4 miles - easy | Rest or 3 miles - easy | *Hill alternations (25 mins) - all uphills a hard effort (40-60 min race pace) and all flats & descents a moderate 3h race pace (65-70% effort) | Rest | Rest or 3 miles - easy | *25 mile long run with 50% of the climb you will do in your race |
| 14 | Rest | 5 miles - easy | Rest or 3 miles - easy | *2 x 20 min tempo @ 3h race pace (65-70% effort) with 5 min easy run in between | Rest | 6 miles - easy | 12 mile long run with 20% of the climb you will do in your race |
| 15 | Rest | 4 miles - easy | Rest or 3 miles - easy | Relaxed surges run: include 4 x 2 min @ 1.5h race pace, with 3 min easy running in between | Rest | 4 miles - easy | 7 mile long run with 10% of the climb you will do in your race |
| 16 | Rest | 4 miles - easy | Rest or 3 miles - easy | 3 miles - easy | Rest | 2 miles - easy | Race |
*Runs marked in bold are good opportunities to test your race day fuelling strategy.
IMPROVER’S 50 MILE TRAINING PLAN
As with the Beginner’s plan, make sure you read the training plan guidelines before starting, as well as how to work out your effort levels.
| Week | Mon | Tues | Weds | Thurs | Fri | Sat | Sun |
1 | Rest | 5 miles - easy | Steady tempo: 20 mins at 3-hour race pace (65-70% effort) | Rest or 7 miles - easy | Hill reps: 5 x 2 minutes hard uphill with easy jog recovery back to your starting point. Aim for fastest sustainable pace & consistent pacing between reps | Rest or 5 miles - easy | 12 mile long run with 20% of the climb you will do in your race |
| 2 | Rest | 5 miles - easy | Steady tempo: 25 mins at 3-hour race pace (65-70% effort) | Rest or 6 miles - easy | Hill reps: 5 x 2.5 minutes hard uphill with easy jog recovery back to your starting point. Aim for fastest sustainable pace & consistent pacing between reps | Rest or 5 miles - easy | 14 mile long run with 25% of the climb you will do in your race |
| 3 | Rest | 6 miles - easy | *Steady tempo: 30 mins at 3-hour race pace (65-70% effort) | Rest or 8 miles - easy | Hill reps: 5 x 3 minutes hard uphill with easy jog recovery back to your starting point. Aim for fastest sustainable pace & consistent pacing between reps | Rest or 5 miles - easy | 10 mile long run with 20% of the climb you will do in your race |
| 4 | Rest | 30-min progression run: 20 mins of running @ 3h race pace (65-70% effort) followed immediately by 10 mins at 1.5h race pace (90-95% effort) | 5 miles - easy | Rest or 6 miles - easy | Hill reps: 4 x 2 minutes hard uphill with easy jog recovery back to your starting point. Aim for fastest sustainable pace & consistent pacing between reps | Rest or 4 miles - easy | 16 mile long run with 30% of the climb you will do in your race |
| 5 | Rest | 5 miles - easy | Surges run: 6 x 45s fast with 2:15 easy run between each surge (aim for 20 min race pace for your surges - fast but not a sprint) | Rest or 8 miles - easy | Hill reps: 9 x 1 minute hard uphill with easy jog recovery back to your starting point. Aim for fastest sustainable pace & consistent pacing between reps | Rest or 5 miles - easy | 12 mile long run with 25% of the climb you will do in your race |
| 6 | Rest | 30-min progression run: 15 mins of running @ 3h race pace (65-70% effort) followed immediately by 15 mins at 1.5h race pace (90-95% effort) | 5 miles - easy | Rest or 6 miles - easy | Hill fartlek (25 mins): Using an undulating route, run all uphills at a hard intensity (40-60 minute race pace), and all flats & descents at easy recovery pace | Rest or 4 miles - easy | *18 mile long run with 35% of the climb you will do in your race |
| 7 | Rest | 4 miles - easy | Surges run: 8 x 20s | Rest or 8 miles - easy | *Tempo run: 35 min at 3-hour race pace (65-70 % effort) | Rest or 9 miles - easy | 4-5h hilly hike |
| 8 | Rest | *Trail alternation run: 5 x 5 mins - 1 min fast tempo @ 1h race pace (90-95% effort), then 4 min steady tempo @ 3h race pace (65-70% effort) | 4 miles - easy | Rest or 6 miles - easy | Hill fartlek (30 mins): Using an undulating route, run all uphills at a hard intensity (40-60 minute race pace), and all flats & descents at easy recovery pace | Rest or 3 miles - easy | *20 mile long run with 40% of the climb you will do in your race |
| 9 | Rest | 4 miles - easy | 6 miles - easy | Rest or 7 miles - easy | Hills: 5 x 1 min hard uphill/1 min easy downhill, followed by a 20-min tempo run @ 3h race pace (65-70% effort) | Rest or 8 miles - easy | 6-7h hilly hike |
| 10 | Rest | 4 miles - easy | *Trail alternation run: 5 x 6 mins - 1 min fast tempo @ 1h race pace (90-95% effort), then 5 min steady tempo @ 3h race pace (65-70% effort) | Rest or 5 miles - easy | 4 miles - easy | Rest or 3 miles - easy | *22 mile long run with 45% of the climb you will do in your race |
| 11 | Rest | 5 miles - easy | 7 miles - easy | Rest or 8 miles - easy | *Hill alternations (30 mins) - all uphills a hard effort (40-60 min race pace) and all flats & descents a moderate 3h race pace (65-70% effort) | Rest or 5 miles - easy | 10 mile long run with 15% of the climb you will do in your race. Run 8 mile easy, 1 mile @ 1.5h race pace, 1 mile easy |
| 12 | Rest | Hills: 4 x 90s hard uphill/easy run back down, followed by a 20-min tempo run @ 2h race pace (75-80% effort) | 4 miles - easy | Rest or 5 miles - easy | *2 x 20 min tempo @ 3h race pace (65-70% effort) with 5 min easy run in between | Rest or 3 miles - easy | *25 mile long run with 50% of the climb you will do in your race |
| 13 | Rest | 4 miles - easy | 5 miles - easy | Rest or 7 miles - easy | *Hill alternations (40 mins) - all uphills a hard effort (40-60 min race pace) and all flats & descents a moderate 3h race pace (65-70% effort) | Rest or 10 miles - easy | 6-7h hilly hike |
| 14 | Rest | 5 miles - easy | Hill fartlek (25 mins): Using an undulating route, run all uphills at a hard intensity (40-60 minute race pace), and all flats & descents at easy recovery pace | Rest or 7 miles - easy | *2 x 25 min tempo @ 3h race pace (65-70% effort) with 5 min easy run in between | Rest or 4 miles - easy | *3 hour trail run |
| 15 | Rest | 4 miles - easy | 30-min progression run: 20 mins of running @ 3h race pace (65-70% effort) followed immediately by 10 mins at 1.5h race pace (90-95% effort) | Rest or 6 miles - easy | 6 miles - easy | Rest or 4 miles - easy | 8 mile long run with 10% of the climb you will do in your race. Run 6 mile easy, 1 mile @ 1.5h race pace, 1 mile easy |
| 16 | Rest | 4 miles - easy | Relaxed surges run: include 4 x 2 min @ 1.5h race pace, 3 min easy recovery in between | Rest | 3 miles - easy | Rest or 2 miles - easy | Race |
*Runs marked in bold are good opportunities to test your race day fuelling strategy.
TRAINING PLAN GUIDELINES
For structured sessions, warm up for 10-15 minutes before (including 4 x 10s strides) and warm down for 10-15 minutes after. Structured sessions are tempo runs, fartleks, hill reps, progression runs, and runs with surges.
Fartleks
Aim for a hard 90% effort for your reps - but not flat out (90% effort is approximately your one-hour race pace). Your fartleks can be done on firm, rolling trail, or on grass in a park.
Surges and strides
These are not sprints! They are fast 10-30 second accelerations that are great in a warm-up for a session/race, or as a way of including a little bit of leg speed training at the end of your easy run. They should be nice and quick, but not flat-out sprints. Aim around 80-90 % of your top speed, so you get the benefits of spinning the legs quickly without any fatigue or muscle soreness.
Tempo runs
Most of these should be done at a steady 65-75% effort, which is approximately three-hour race pace.
Hill reps
You should run these reps at your fastest sustainable pace (but aim for consistent pacing).
If you only have a small hill to work with, it’s fine to improvise. You could:
- Run back down again when you reach the top, then go up again, until you accumulate the total amount of uphill running time.
- Start with a flat run into your hill. For instance, if the plan specifies a 4-min uphill rep, but you only have a 2-min hill, you’d run 2 mins hard on the flat then straight into 2 mins hard uphill.
- Use a treadmill with an incline function.
When running hills, you should aim to work on your technique too. Our blog “10 Essential Tips For Running Up And Down Hills” is packed with useful information to help you make short work of challenging climbs and technical descents.
Training terrain
Training on terrain that mimics the route you’ll be racing on can really help, particularly for your easy and long runs. However, don’t make big changes to the amount of weekly elevation that you’re accumulating.
Long runs
Ultramarathons can be quite hilly. The long runs in the training plan are designed to prepare you for this come race day. Each long run has a percentage of the race-day climb that you should aim to do. For example, if your race has 1,000 metres of ascent, and your long run says you need to run 30% of that climb, you should incorporate 300 metres of climb into your route.
Hikes
Hiking is an important part of racing on steeper terrain and of racing ultras in general! It’s fine to include hiking on steeper sections of trail, particularly when it feels more efficient to walk than to run uphill. Both training plans also include long hilly hikes instead of long runs on a few of the weeks. This is to prepare you for the fact that you’ll probably be walking sections of your race.
WORKING OUT YOUR EFFORT LEVELS
Understanding your effort level is a key skill in being able to pace and execute a successful ultramarathon. Gauging your effort levels during your fartlek, tempo and progression runs will help you get a really good sense of pacing... even if it takes a little bit of trial and error!
1-hour race pace
- Feels like a controlled hard effort, but not working quite at your limit. The pace will feel difficult to sustain and you'll be looking forward to the rep being over!
- You should only be able to say a few words at a time.
- Maintaining this pace will feel like you are working at 90 % effort, closer to 95 % towards the end of the session.
1.5-hour race pace
- This is a controlled hard effort, and slightly below your lactate threshold pace, so it should feel slightly more sustainable than 1h race pace.
- You'll probably be able to say a full sentence, with a few pauses for hard breathing between words.
- This pace might feel like 80 % effort right at the start of the session, but it will quickly progress to feeling more like 85-90 % effort.
2-hour race pace
- Feels like a moderately hard effort, but that you’re keeping something in reserve.
- You might be able to say 1-2 sentences at a time, but will have to pause between words frequently to breathe.
- Maintaining this pace will feel like you are working at 80 % effort, closer to 85 % by the end of the session.
3-hour race pace
- Feels like a fairly fun, cruising effort… at least for durations of 20 mins or less!
- You should feel like you’re keeping plenty in reserve and able to say multiple sentences without too much difficulty.
- After the first 15-20 mins of running at this pace, an element of fatigue will start to creep in. However, this should be a gradual process, and your main feeling should be one of moving economically and with only moderate effort.
- Finish these tempo runs with plenty left in the tank.
- Maintaining this pace will feel like you are working at 65-70 % effort, closer to 75 % by the end of the session.
Easy runs
- By contrast, easy runs should be very relaxed and within your comfort zone.
- You should be able to have a full conversation and not need to pause for breath in the middle of a sentence.
- If you’re running in hilly terrain, it may be necessary to incorporate some hiking on the steep sections, to ensure that your effort level doesn't shoot up.
- In general, easy runs should feel like 30-40 % effort.
FUELLING DURING SESSIONS & RACES
It’s important to practice fuelling during your more ultra-specific training runs. This will help you to work out a fuelling strategy for race day and train your gut to absorb nutrition while you’re moving. In general, 60g carbohydrate/hour is a good minimum intake rate to aim for, though fuelling requirements vary on an individual basis and may take a bit of trial and error.
In the training plan, the runs marked in bold font offer a good opportunity to test out your race-day fuelling strategy.
Where this run is only an hour long (including warm up and warm down), this might be as simple as bringing a couple of gels and a drink. For Sunday long runs, this may require bringing a number of snacks such as gels, chews, or carbohydrate mixed into your drink, in order to achieve at least 60g carb/hour for the full duration of your run.
It’s also a good idea to test out your pre-race breakfast before the long runs that include faster running. For Sunday long runs where full race-day fuelling is not suggested, it’s still a good idea to bring a drink and some snacks.
If you’re looking for some further inspiration, check out our blog “Top 10 Trail Running Superfoods”.
STRENGTH TRAINING FOR YOUR 50 MILE RACE
Strength training is an important part of ultrarunning – and something that all too many neglect! Alongside your training plan, it’s worth incorporating a couple of sessions of strength and conditioning work per week.
50 MILE TRAIL ULTRAMARATHON KIT LIST
If this is your first ultra, you may well be unused to carrying kit during a race. However, this is something you’ll need to master ahead of race day (both training plans have runs in bold, where we advise practising with full race kit).
Each ultramarathon will have its own kit list, which will be determined by the particular course you’re running on. Kit lists can vary depending on weather conditions, and may even change at short notice if the forecast is showing warmer, colder or wetter weather than anticipated.
Common mandatory ultramarathon kit lists include:
- Waterproof jacket (and possibly waterproof trousers too depending on the conditions)
- Hat
- Gloves
- Drinks – there is likely going to be a minimum amount of liquid you’ll be required to carry
- Emergency food
- Mobile phone and possibly some cash
- Course map (usually provided by the race organiser) and possibly a compass
- Spare clothing
- Head torch and spare batteries
- Whistle
- Foil blanket or bivvy bag
- First aid kit
Expect for the race organiser to inspect your kit before the race. Make sure everything works – that torches are charged, you’ve checked that spare batteries function, and that your whistle… whistles!
Depending on the course, most races will advise you to wear trail running shoes for the event. In some cases, this may be mandatory.
It’s important you have a decent pack to carry your kit in. Hydration running vests are a perfect choice here as they offer easy access to kit, nutrition and drinks. Practice running with full kit a few times before race day – this will identify any issues with chafing, or how the kit is packed.
SOME GREAT 50 MILE ULTRAS TO TRY
If you’re in need of inspiration for your next race, check out our top picks of 50K(ish) ultras:
- Lakeland Trails Ultra (100K), Lake District
Ok, so at 100K, this one is a bit longer than 50 miles! Expect a stunning route, a hilly course (nearly 3,800 metres of climb), and an iconic midnight start. - Endurance Life Classic Quarter, Cornwall
Run from Lizard Point to Lands End along the South West Coast Path. Not quite 50 miles (44), the route has approximately 1,700 metres of climb. - Lakes In A Day, Lake District
This spectacular race usually takes place in early October and takes in some of the highest fells in the Lake District. - Lakeland 50, Lake District
Normally run at the end of July, the Lakeland 50 takes in nearly 3,000 metres of ascent. The challenging route follows the second half of the Lakeland 100 course. If you enjoy it, why not return for double the fun the year after?