Intermediate 50K Road Training Plan

Have you run a 50K before? Are you looking to go faster? Looking to move from the marathon to the 50K? Are you looking to move from the trails to the road in the 50K distance? Not sure about a personal running coach yet? This plan is for you!



What you get:

    • A downloadable 16-week training plan in PDF format
    • Weekly Summary option
    • Race Plan option

Who this plan is for:

    • Someone who has already completed a 50K or is trying for a 50K on the road vs. trail.
    • Someone who is looking to go faster, not just to finish a 50K.
    • Explanations of workouts and pacing

Before starting:

    • Have completed a 13 mile run within the last 2 weeks leading up to the plan
    • Run five days per week
    • Start at an average of 30mpw


All of these workouts are by distance or time. Take your rest days seriously.

Sample week:

WeekMondayTuesdayWednesdayThursdayFridaySaturdaySundayMilesTotal time
1Rest6 w/2×6. 1 w/u then 2×6 min on with 3 min off5 easy road10 min w/u 10×1 min hard, 1 min easy 10 min c/drestLong Run 14. This should be at 75%Recovery for 8

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