Whether you’re gearing up for your first ultra or looking to crush your next PR, our Endurance Training guides have you covered. Explore race strategies, weekly training plans, recovery tips, and expert advice tailored for long-distance runners and trailblazers. Push your limits, conquer new distances, and embrace the grit that comes with going the extra mile.
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.
Taking care of your feet is crucial for runners to prevent injuries and maintain optimal performance. I’ve experience some of the most intense maceration (trench foot) which has sidelined me at some of my most important running events. Through trial and error, I’ve found a great combination of socks and anti-chafe balms (I’ve tested them all!). Here’s a comprehensive guide to foot care for running:
1. Proper Footwear:
Invest in quality running shoes that provide adequate support, cushioning, and stability.
Get fitted for shoes at a specialty running store to ensure the proper fit and alignment.
Replace your shoes every 300-500 miles or when they show signs of wear and tear.
2. Socks:
Wear moisture-wicking socks to keep your feet dry and reduce the risk of blisters.
Choose socks made of synthetic materials or merino wool that provide cushioning and minimize friction.
I’ve found for shorter distances (50k and under) that compression socks work really well to protect my feet from swelling and excess moisture. My favorites have been the PRO Compression socks – they retain their compression through years of running and washing AND they come in so many fun colors and patterns.
3. Nail Care:
Keep your toenails trimmed straight across to prevent ingrown toenails.
Avoid cutting your nails too short or rounding the corners, which can lead to painful nail issues.
4. Foot Hygiene:
Wash your feet daily with mild soap and warm water to keep them clean and prevent bacterial or fungal infections.
Dry your feet thoroughly, especially between the toes, to minimize moisture and reduce the risk of athlete’s foot.
5. Blister Prevention:
Use lubricants or anti-chafing products on areas prone to blisters, such as the heels and toes.
I’ve been really happy with a few anti-chafing products – I try to find ones that don’t feel greasy or sticky (and there are so many options, so you’ll find what’s right for you) – here are a few of my favorites: Trail Toes, Desitin (surprisingly effective), and Barefoot Scientist Barrier4.
Wear moisture-wicking socks and properly fitting shoes to minimize friction and reduce the risk of blisters.
6. Callus Management:
Regularly exfoliate callused areas with a pumice stone or foot file to prevent the buildup of thick, rough skin.
Avoid removing calluses completely, as they provide natural protection for your feet during running.
7. Arch Support:
Consider using orthotic inserts or arch supports if you have flat feet or high arches to provide additional support and stability.
Consult with a podiatrist or physical therapist to determine the best type of support for your foot structure.
8. Recovery:
After long runs or intense workouts, elevate your feet to reduce swelling and promote circulation.
Use ice packs or cold therapy to relieve pain and inflammation in sore or injured areas.
Perform gentle stretches and self-massage techniques to relax tight muscles and improve flexibility.
I’ve also found that using a massage gun is really helpful to break down any really sore spots in my legs and my shoulders. The compression boots are great as well.
The day after a long run (if I’m not training for back to back long runs), I like to hop on a bike or stationary bike to get my legs moving with low impact.
9. Foot Strengthening:
Incorporate exercises to strengthen the muscles in your feet and ankles, such as toe curls, arch lifts, and calf raises.
Use resistance bands or balance tools to improve stability and proprioception in the feet.
I really enjoy using a stability cushion for foot and ankle strength.
10. Listen to Your Feet:
Pay attention to any pain, discomfort, or changes in sensation in your feet during running.
Rest and seek medical attention if you experience persistent or worsening symptoms, as they may indicate an underlying injury or condition.
Race day fueling and hydration is essential for optimal performance. Here is a guide I used to successfully complete my first 100-miler at the Loopy Looper in Pennsauken, NJ. Each lap was 3.75 miles, so I predicted an average of 1 hour per lap. This race was also during the height of summer (August), so I took into consideration adding more electrolytes and hydration.
Race recovery is just as important as race preparation. Here’s a guide to help you recover effectively after a race:
1. Hydrate:
Replenish lost fluids by drinking plenty of water or electrolyte-rich beverages.
Aim to drink at least 16-20 ounces of fluid for every pound lost during the race.
2. Refuel:
Consume a balanced post-race meal within 30-60 minutes after finishing.
Include carbohydrates to replenish glycogen stores, protein to aid in muscle repair, and healthy fats for sustained energy.
Good options include lean protein sources, whole grains, fruits, vegetables, and healthy fats.
3. Stretch and Foam Roll:
Perform gentle stretching exercises to loosen tight muscles and improve flexibility.
Use a foam roller to release tension and alleviate muscle soreness.
4. Rest:
Allow your body to recover by getting adequate rest and sleep.
Aim for 7-9 hours of quality sleep each night to support muscle repair and recovery.
5. Active Recovery:
Engage in low-impact activities such as walking, swimming, or cycling to promote blood flow and speed up recovery.
Avoid high-intensity workouts or activities that may exacerbate muscle soreness.
6. Ice Baths or Cold Therapy:
Take an ice bath or apply cold packs to reduce inflammation and soothe sore muscles.
Limit ice bath duration to 10-15 minutes to avoid potential adverse effects on circulation.
7. Compression Garments:
Wear compression socks, sleeves, or garments to improve circulation and reduce muscle soreness.
Use compression garments during the first 24-48 hours post-race for optimal recovery benefits.
8. Massage Therapy:
Schedule a sports massage to alleviate muscle tension, improve circulation, and promote faster recovery.
Choose a licensed massage therapist experienced in post-race recovery techniques.
9. Listen to Your Body:
Pay attention to signs of fatigue, pain, or discomfort.
Modify your recovery plan as needed based on how your body feels.
10. Reflect and Celebrate:
Take time to reflect on your race experience and celebrate your accomplishments.
Acknowledge your hard work, dedication, and perseverance.
Remember, recovery is a crucial part of the training process and plays a significant role in preventing injuries and maximizing performance in future races. Listen to your body, prioritize self-care, and give yourself the time and attention you need to bounce back stronger than ever.
Congratulations on completing your race, and best of luck with your recovery journey!
Thursday: Cross-training or strength training (because it’s fun to confuse your muscles)
Friday: 3 miles easy
Saturday: 6 miles LSD (long slow distance)
Sunday: 3 miles easy (you’ve crushed this first week!)
Week 2: Progressing… Slow and steady
Monday: Rest (your body rebuilds, your mind refreshes, and your spirit rejuvenates)
Tuesday: 4 miles easy
Wednesday: 5 miles moderate
Thursday: Cross-training or strength training (build those muscles!)
Friday: 4 miles easy
Saturday: 8 miles LSD (long, slow, and drawn-out)
Sunday: 4 miles easy (celebrate every step forward, for each one brings you closer to achieving your dreams)
Week 3: Embracing the Suck
Monday: Rest (Rest is a vital part of your athletic journey. Embrace it, honor it, and let it fuel your success.)
Tuesday: 5 miles easy
Wednesday: 6 miles moderate (because moderate pain is the new normal)
Thursday: Cross-training or strength training (because muscles love surprises)
Friday: 5 miles easy
Saturday: 10 miles LSD (long, slow, and delirious)
Sunday: 5 miles easy (Every step you take, every drop of sweat you shed, brings you one step closer to your goals. Remind yourself of what you’re achieving.)
Week 4: Starting to Feel Like a Real Athlete… Almost
Monday: Rest (rest is a badge of honor for all of the hard work you’re putting in)
Tuesday: 6 miles easy
Wednesday: 7 miles moderate (keep pushing forward, and remember, your journey is as remarkable as your destination)
Thursday: Cross-training or strength training
Friday: 6 miles easy
Saturday: 12 miles LSD (long, slow, and desperate for a massage)
Sunday: 6 miles easy (the new definition of “Sunday Funday”)
Week 5-8: Building Endurance (Look at all you’ve achieved and keep moving forward)
Week 5: The Pain Train Keeps Chugging Along
Monday: Rest (resets, refocuses, and re-energize)
Tuesday: 7 miles easy
Wednesday: 8 miles moderate (feel the grit in your soul)
Thursday: Cross-training or strength training (celebrate how strong you’re getting)
Friday: 7 miles easy
Saturday: 15 miles LSD (long, slow, and determined)
Sunday: 7 miles easy (remind yourself of your epic week of achievements)
Week 6: The “I’m Definitely in Over My Head” Phase
Monday: Rest (allow yourself to recharge your batteries, both physically and mentally)
Tuesday: 8 miles easy (soak in your surroundings)
Wednesday: 9 miles moderate
Thursday: Cross-training or strength training (it’s a great opportunity for yoga)
Friday: 8 miles easy
Saturday: 18 miles LSD (long, slow, and questioning all life choices)
Sunday: 8 miles easy (you are a rock star!)
Week 7: The “I Might Actually Survive This” Phase… Maybe
Monday: Rest (your rest days are just as important as your training days)
Tuesday: 9 miles easy (easy, as in “I’m just here for the snacks”)
Wednesday: 10 miles moderate
Thursday: Cross-training or strength training (building strength and improving endurance)
Friday: 9 miles easy
Saturday: 20 miles LSD (stay fierce, stay focused)
Sunday: 9 miles easy
Week 8: The “Tapering” Phase (aka the Calm Before the Storm)
Monday: Rest (take a deep breath, relax and enjoy this rest day)
Tuesday: 8 miles easy
Wednesday: 6 miles easy (because you’ve earned the right to take it easy… for now)
Thursday: Cross-training or strength training
Friday: 4 miles easy
Saturday: 10 miles LSD (long, slow, and drawn-out)
Sunday: 4 miles easy (the world can’t stop you now)
Week 9-12: The Final Stretch (Or in This Case, the Final Struggle)
Week 9: Increasing Intensity (Because Why Not?)
Monday: Rest (mentally prepare for the adventure that lies ahead)
Tuesday: 10 miles with intervals
Wednesday: 8 miles moderate
Thursday: Cross-training or strength training (remember why you started)
Friday: 8 miles easy
Saturday: 22 miles LSD (keep pushing, keep grinding, and keep believing in yourself)
Sunday: 8 miles easy
Week 10: Hill Training (Because Why Not Add Insult to Injury?)
Monday: Rest (rest is the secret sauce that will propel you forward)
Tuesday: 9 miles with hill repeats (keeping pushing onward and upward)
Wednesday: 10 miles moderate
Thursday: Cross-training or strength training (remember the passion that burns within you)
Friday: 9 miles easy
Saturday: 25 miles LSD with hills (long, slow, and wondering why you ever thought running up hills was a good idea)
Sunday: 9 miles easy (shake out run)
Week 11: Speed Work (Because Torture Comes in Many Forms)
Monday: Rest (rest well for your next triumph awaits)
Tuesday: 8 miles with speed intervals
Wednesday: 10 miles moderate (greatness is unfolding)
Thursday: Cross-training or strength training (hard work and dedication)
Friday: 8 miles easy
Saturday: 28 miles LSD (visualize your finish line achievement)
Sunday: 8 miles easy (another epic week!)
Week 12: The “Tapering” Phase (aka the Beginning of the End)
Monday: Rest (self care is the best care)
Tuesday: 6 miles easy (put on some happy tunes and get your body moving)
Wednesday: 8 miles with hills (you now eat hills for breakfast)
Thursday: Cross-training or strength training (your greatness shines)
Friday: 4 miles easy
Saturday: 10 miles LSD
Sunday: 4 miles easy (remind yourself how great this feeling of accomplishment is)
Week 13-16: Peak Training (Or in Other Words, the Final Countdown)
Week 13: Longest Runs (Because There’s No Turning Back Now)
Monday: Rest (recharge and reignite)
Tuesday: 8 miles easy
Wednesday: 12 miles with speed intervals
Thursday: Cross-training or strength training (you’re getting stronger every day)
Friday: 8 miles easy
Saturday: 30 miles LSD (where will this adventure take you next?)
Sunday: 8 miles easy (you are achieving great things!)
Week 14: Back-to-Back Long Runs (Because You Clearly Haven’t Suffered Enough Yet)
Monday: Rest (embrace comfort for your body and mind)
Tuesday: 8 miles easy
Wednesday: 10 miles with hills
Thursday: Cross-training or strength training
Friday: 8 miles easy (it’s okay if the easy days feel challenging too)
Saturday: 35 miles LSD (this is where you get to push your limits)
Sunday: 8 miles easy (pushing to train on tired legs)
Week 15: Final Push (Because There’s No Turning Back Now… Seriously, You Can’t Turn Back)
Monday: Rest (relax and let your mind wander)
Tuesday: 8 miles with intervals
Wednesday: 12 miles moderate (the grind is real)
Thursday: Cross-training or strength training (you are stronger than you know)
Friday: 8 miles easy (conserve your energy for your highest mileage week)
Saturday: 40 miles LSD (you’re chasing your dreams)
Sunday: 8 miles easy (you did it!!)
Week 16: The “Tapering” Phase (Because Even the Pain Train Needs a Rest… Right?)
Monday: Rest (this rest is so well-deserved)
Tuesday: 6 miles easy (embrace these easy miles)
Wednesday: 8 miles with hills (this is what athletes are made of)
Thursday: Cross-training or strength training
Friday: 4 miles easy (keep your eye on the prize)
Saturday: 10 miles LSD
Sunday: 4 miles easy (your dedication is inspiring!)
Week 17-20: Taper and Race Preparation (The End is Near)
Week 17: Tapering (Or in Other Words, the Beginning of the End)
Monday: Rest (focus on the journey that has brought you here)
Tuesday: 4 miles easy (you are capable of more than you’ve ever imagined)
Wednesday: 6 miles easy (you have some so far!)
Thursday: Cross-training or strength training (and make sure to get some extra stretching)
Friday: 3 miles easy
Saturday: Rest (you are here because of your grit and determination)
Sunday: Race day preparation (nutrition, gear check, and hydration)
Week 18: Race Week (You’re here and ready for an unbelievable experience)
Follow a very light running schedule, focusing on rest, hydration, and mental preparation for the race.
Remember to fuel and give your muscles the nutrition they deserve.
Week 19-20: Recovery (Race recovery is as important as your race training and preparation)
Gradually ease back into running with short, easy runs. Focus on recovery activities such as stretching, foam rolling, and adequate rest.
Be sure to keep hydrating and fueling your recovering muscles.
Magnolias + Fluff 