Creating a 50k endurance run training plan requires a gradual increase in weekly mileage while incorporating rest, cross-training, and long runs to build endurance. This plan will assume you already have a base level of running fitness (able to run at least 20-25 miles per week). If you’re not at this level, you should build up to it before starting this plan.
Note: Always consult with a healthcare provider before beginning any new exercise regimen. Adjust the plan according to your own needs, health status, and advice from professionals.
Week 1-4: Base Building
| Day | Week 1 | Week 2 | Week 3 | Week 4 |
|---|---|---|---|---|
| Monday | Rest | Rest | Rest | Rest |
| Tuesday | 4m easy | 4m easy | 4m easy | 4m easy |
| Wednesday | 5m mod | 5m mod | 5m mod | 5m mod |
| Thursday | Rest | Rest | Rest | Rest |
| Friday | 4m easy | 4m easy | 4m easy | 4m easy |
| Saturday | CrossT | CrossT | CrossT | CrossT |
| Sunday | 8m long | 8m long | 8m long | 8m long |
Week 5-8: Building Mileage & Strength
| Day | Week 5 | Week 6 | Week 7 | Week 8 |
|---|---|---|---|---|
| Monday | Rest | Rest | Rest | Rest |
| Tuesday | 5m tempo | 5m tempo | 5m tempo | 5m tempo |
| Wednesday | 6m easy | 6m easy | 6m easy | 6m easy |
| Thursday | Rest | Rest | Rest | Rest |
| Friday | 5m easy | 5m easy | 5m easy | 5m easy |
| Saturday | CrossT | CrossT | CrossT | CrossT |
| Sunday | 9m long | 10m long | 11m long | 12m long |
Week 9-12: Peak Mileage & Back-to-Back Long Runs
| Day | Week 9 | Week 10 | Week 11 | Week 12 |
|---|---|---|---|---|
| Monday | Rest | Rest | Rest | Rest |
| Tuesday | 6m tempo | 6m tempo | 6m tempo | 6m tempo |
| Wednesday | 7m easy | 7m easy | 7m easy | 7m easy |
| Thursday | Rest | Rest | Rest | Rest |
| Friday | 5m easy | 5m easy | 5m easy | 5m easy |
| Saturday | 8m long | 10m long | 12m long | 14m long |
| Sunday | 14m long | 16m long | 18m long | 20m long |
Week 13-16: Tapering & Race Preparation
| Day | Week 13 | Week 14 | Week 15 | Week 16 |
|---|---|---|---|---|
| Monday | Rest | Rest | Rest | Rest |
| Tuesday | 5m tempo | 5m tempo | 5m tempo | 4m easy |
| Wednesday | 6m easy | 6m easy | 6m easy | Rest |
| Thursday | Rest | Rest | Rest | Rest |
| Friday | 4m easy | 4m easy | 4m easy | Rest |
| Saturday | CrossT | CrossT | CrossT | Rest |
| Sunday | 12m long | 10m long | 8m long | Race Day! |
Make sure to adjust this plan according to your personal needs and listen to your body throughout the training.
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