50k Training Plan

DAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Smooth race 45 min Smooth race 45 min Smooth career Long shot
WEEK 1 45-50 min Training 45-50 minutes Training 6 km 12 km REST
Yellow zone crossed Orange zone Yellow zone crossed Orange zone Yellow zone Yellow zone

Smooth race 45 min Smooth race 30-40 min Long shot

6 km
WEEK 2 45-50 min Training 45-50 min REST Cross training 12 km Yellow zone
Yellow zone crossed Orange zone Yellow zone Yellow zone Yellow zone

Smooth race 45 min Smooth run 45 min Long shot

WEEK 3 REST 50-60 min Training 50-60 minutes Cross training 16 km REST
Yellow zone crossed Orange zone Yellow zone Orange zone Yellow zone

Smooth race 50 min Smooth race 45 min Smooth race Long draw
WEEK 4 50-60 min Training 45 min Training 6 km 10 km REST
Yellow zone crossed Orange zone Yellow zone crossed Yellow zone Yellow zone Yellow zone

Smooth race 45-60 min 45 min Smooth race Long Draw

Training in
WEEK 5 60 min Training Training 6 km 18 km REST
hill
Yellow zone crossed Yellow zone crossed Yellow zone Yellow zone Yellow zone

Smooth race 45-60 min 30-40 min Long Draw Run

Training in
WEEK 6 60 min Training REST Cross-training 16 km 8 km
hill Yellow zone
Yellow zone crossed Yellow zone Yellow zone Yellow zone

Smooth race 45-60 min Training 30-40 minutes Long Shot

SEMANA 7 REST 60 min Training Hill Cross training 22 km REST
Yellow zone crossed Yellow zone Orange Zone Yellow zone yellow zone

Smooth race 45 min Smooth race 30-40 minutes Smooth race Long throw
WEEK 8 45 min Training 45 min Training 6 km 11 km REST
Yellow zone crossed yellow zone Yellow zone crossed Yellow zone Yellow zone Yellow zone

Smooth race 45-60 min 45 min Smooth race Long shot

Training in
WEEK 9 60 min Training Training 6 km 25 km REST
hill crossed Yellow zone Yellow zone
Yellow zone crossed Yellow zone Yellow zone

Smooth race 45-60 min Speed race 30-40 minutes Long shot
10 km
WEEK 10 60 min Training 10 x 1 REST Cross training 19 km Yellow zone
Yellow zone crossed Yellow zone Red zone Yellow zone Yellow zone
Smooth run 45-60 min Speed race 30-40 min Long draw
WEEK 11 REST 60 min Training 10 x 1 Cross training 28km REST
Yellow zone crossed Yellow zone Red zone Yellow zone Yellow zone

Smooth race 45 min Smooth run 30-40 min Smooth career Long shot
 DAY LUNES TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Smooth race Smooth race Smooth race

DAY OF
WEEK 24 REST 40 min 30 min REST 20 min REST
Yellow zone Yellow zone Yellow zone CAREER
Week
MASSAGE
20 minutes 30 minutes 30min Smooth race
Recovery Training REST Training REST Training 5km
REST crossed zone
1 crossed yellow zone crossed Yellow zone Yellow zone
Smooth career 30-40 min Smooth run
Week 30min Training
recovery 2
REST 30 minutes Training REST
crossed Yellow zone
5-8 km REST
yellow zone crossed Yellow zone Yellow zone

Week Smooth race 30-40 min Smooth race Smooth race

MASSAGE 30min Training
recovery 3 REST
45min Training 45 min
crossed Yellow zone
6-9 km REST
yellow zone crossed Yellow zone Yellow zone Yellow zone

Who is ready to do this training program?

All those people who have run a marathon and want to take advantage of their experience and run another race.
long. It is also aimed at those who have been running at least four times a week (32 kilometers at
the week). If that's your case, perfect, you are in the right place.

If you are running less, don't worry, keep training for a few more weeks to build your base until you reach the
level of the demands of this program

This program lasts for 24 weeks, allowing your body time to adapt to the demands of
the construction of its mileage to that level.

WARM-UP
Warm up by walking for 3 minutes before each training session. Start gently and gradually increase your pace.
a livelier rhythm to the training. This will gradually increase the heart rate, the respiratory rate and the
circulation to the muscles that are going to work.

REFRIGERATION
Cool down by walking for 3-5 minutes after each run, starting at a fast pace and decelerating until the end.
This will allow your body to gradually reach its resting state and helps the body eliminate all the lactate.
generated in training.
- Warm up for 3 minutes, starting gently and increasing the pace until the end.
- Run 10 minutes gently in the yellow zone (Zone 1-2).
Repeat 5 times:
- Run 5 minutes at the highest part of your orange zone (Zone 4)
- Continue with 2 minutes of very light jogging or walking to catch your breath.
- Run for 10 minutes in the yellow zone.
We finish with a cool down: walking for 3 minutes, starting with a fast pace and decreasing it until the end.

25-minute intervals

- Warm up for 3 minutes, starting slowly and increasing the pace at the end.
- Run 10 minutes in the easy yellow zone (Zone 1-2)
- Run 25 minutes in the upper part of your orange zone (Zone 4)
- Continue with 2 minutes of very light jogging or walking to catch your breath.
- Run for 5 minutes in the yellow zone.
We finish with a cool-down: walking for 3 minutes, starting at a fast pace and decreasing it until the end.

Hill intervals

- Warm up for 3 minutes, starting gently and increasing the pace at the end.
- Run for 10 minutes in the easy yellow zone (Zone 1-2).
- Run for 25 minutes on a hilly course, focus on adjusting your speed to stay at your maximum.
effort in Orange Zone (zone 4). This means slowing down on the uphill and increasing speed on the downhill.
This incredible training will teach you how to run on the terrain and prepare your body for the race.
- Run 5 minutes in your yellow zone effort.
We finish with a cool down: walking for 3 minutes, starting at a fast pace and decreasing it until the end.

REST DAY

These are your days off from training and activity. They help in the passive recovery from the demands of the plan.
progressive training is just as important as workouts. Without rest, our body will not improve. Have
be careful to rest in these days, and if you feel tired and fatigued, you can add an extra day of rest.
plan.

CROSS TRAINING
you will face and adapt it to the training plan, where you can simulate race day and prepare physically
mentally.

Remember to run for effort instead of pace. It's easy to try to run at the same pace as when you run your marathons.
But remember that this is not a marathon, the only thing you will achieve is increasing your level of fatigue, the exhaustion, and a
drop in performance. Run according to your effort level (breathing rate, how you feel, heart rate...) and find your
new rhythm.

Run and walk. Leave your ego at home and ignore your pace for the first runs because it is much more demanding.

The key to competing in a 50K race is learning to control the pace of the terrain.

The main thing about ultra trails is that they teach you to run based on the terrain rather than your watch. It doesn't mean that you have
forgetting about him simply means that your normal rhythm won't mean much on a winding technical road
Track. Set a goal this season to run for effort (how you feel - breath, heart rate)
cardiac) instead of rhythm. This will change the way you run forever.
One, because you'll end up running at your best effort on any given day (hot, humid, cold, low energy) and
it gives you a sense of freedom.

Run like the turtle, not the hare. The secret to ultramarathon races lies in its pacing strategy. Because
any kilometer can be flat, rolling, muddy, technical, it is impossible to run by your watch at a specific pace (to
less than of course you have trained on the ground and even then it will be difficult). Instead of relying on your watch,
Use your natural instincts for stimulation and run for your effort.

You must be self-sufficient. Although there will be aid stations (bananas, sports drinks, water, and more)
you will have to bring liquids and gels for the journey. The supply of an ultra is very different from that of a marathon, as
you will be out longer (due to the greater distance and the demands of the track). Find the right balance of
fuel for you while training this season and learn what type of hydration works well for you.

There are three ways to carry fluids (bottle in hand, backpack/vest, and the belt with multiple bottles). The key is
to understand that you will need more energy and fuel, but in small amounts throughout the race.