50k Endurance Training Plan

Posted on by magnolias + fluff

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

DayWeek 1Week 2Week 3Week 4
MondayRestRestRestRest
Tuesday4m easy4m easy4m easy4m easy
Wednesday5m mod5m mod5m mod5m mod
ThursdayRestRestRestRest
Friday4m easy4m easy4m easy4m easy
SaturdayCrossTCrossTCrossTCrossT
Sunday8m long8m long8m long8m long

Week 5-8: Building Mileage & Strength

DayWeek 5Week 6Week 7Week 8
MondayRestRestRestRest
Tuesday5m tempo5m tempo5m tempo5m tempo
Wednesday6m easy6m easy6m easy6m easy
ThursdayRestRestRestRest
Friday5m easy5m easy5m easy5m easy
SaturdayCrossTCrossTCrossTCrossT
Sunday9m long10m long11m long12m long

Week 9-12: Peak Mileage & Back-to-Back Long Runs

DayWeek 9Week 10Week 11Week 12
MondayRestRestRestRest
Tuesday6m tempo6m tempo6m tempo6m tempo
Wednesday7m easy7m easy7m easy7m easy
ThursdayRestRestRestRest
Friday5m easy5m easy5m easy5m easy
Saturday8m long10m long12m long14m long
Sunday14m long16m long18m long20m long

Week 13-16: Tapering & Race Preparation

DayWeek 13Week 14Week 15Week 16
MondayRestRestRestRest
Tuesday5m tempo5m tempo5m tempo4m easy
Wednesday6m easy6m easy6m easyRest
ThursdayRestRestRestRest
Friday4m easy4m easy4m easyRest
SaturdayCrossTCrossTCrossTRest
Sunday12m long10m long8m longRace Day!

Make sure to adjust this plan according to your personal needs and listen to your body throughout the training.

Need a quick morning fueling? Check out these protein-packed overnight oats.

Banana and Peanut Butter Overnight Oats

Posted on by magnolias + fluff

Overnight oats are my favorite way to fuel in the morning before a long run – and they’re easy to prep ahead for the week if I need something quick to grab and go. There are also so many ways to customize with your favorite fruit, protein powder, and seeds.

Ingredients:

  • 1/2 cup rolled oats
  • 1 ripe banana, mashed
  • 1 tablespoon chia seeds
  • 1 tablespoon natural peanut butter (or almond butter for variation)
  • 1/2 cup almond milk (or any plant-based milk of your choice)
  • 1 tablespoon maple syrup (optional)
  • 1/2 teaspoon ground cinnamon
  • Fresh berries or sliced banana, for topping (optional)

Instructions:

  1. In a bowl or jar, combine the rolled oats, mashed banana, chia seeds, peanut butter, almond milk, maple syrup (if using), and ground cinnamon. Stir well to combine all the ingredients evenly.
  2. Cover the bowl or jar with a lid or plastic wrap and refrigerate overnight, or for at least 4 hours, to allow the oats to soften and the flavors to meld together.
  3. In the morning, give the overnight oats a good stir. If the mixture is too thick, you can add a splash of almond milk to reach your desired consistency.
  4. Transfer the overnight oats to a serving bowl and top with fresh berries or sliced banana, if desired.
  5. Enjoy your delicious and nutritious banana and peanut butter overnight oats before your run!

This breakfast recipe is rich in complex carbohydrates, healthy fats, and plant-based protein, providing your body with the energy it needs for a successful run. The combination of oats, banana, chia seeds, and peanut butter makes for a satisfying and nourishing meal that will keep you feeling full and energized throughout your run.

Quinoa and Chickpea Power Bowl

Posted on by magnolias + fluff

If you’re looking for a midday plant-based meal before heading out for a run, this is a great option!

Ingredients:

  • 1 cup quinoa, rinsed
  • 2 cups vegetable broth or water
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1 tablespoon olive oil
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • Salt and pepper to taste
  • 2 cups mixed greens (spinach, kale, arugula, etc.)
  • 1 cup cherry tomatoes, halved
  • 1 avocado, sliced
  • 1/4 cup sliced almonds or pumpkin seeds (optional)
  • Lemon wedges for serving

For the Dressing:

  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon balsamic vinegar
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced
  • Salt and pepper to taste

Instructions:

  1. In a medium saucepan, combine the quinoa and vegetable broth or water. Bring to a boil, then reduce the heat to low, cover, and simmer for 15-20 minutes, or until the quinoa is cooked and fluffy. Remove from heat and let it sit, covered, for 5 minutes. Fluff the quinoa with a fork and set aside.
  2. Preheat the oven to 400°F (200°C). In a bowl, toss the chickpeas with olive oil, ground cumin, paprika, salt, and pepper until well coated. Spread the chickpeas in a single layer on a baking sheet lined with parchment paper. Roast in the preheated oven for 20-25 minutes, stirring halfway through, until golden and crispy.
  3. While the chickpeas are roasting, prepare the dressing by whisking together the extra virgin olive oil, balsamic vinegar, Dijon mustard, minced garlic, salt, and pepper in a small bowl. Set aside.
  4. In a large mixing bowl, combine the cooked quinoa, roasted chickpeas, mixed greens, cherry tomatoes, avocado slices, and sliced almonds or pumpkin seeds (if using). Drizzle the dressing over the salad and toss gently to combine.
  5. Divide the quinoa and chickpea mixture into serving bowls. Serve with lemon wedges on the side for squeezing over the salad before eating.

This quinoa and chickpea power bowl is packed with plant-based protein, complex carbohydrates, healthy fats, and vitamins and minerals, making it an ideal pre-run meal to fuel your body and provide sustained energy for optimal performance. Enjoy!

Plant-Based Fruit and Nut Protein Balls

Posted on by magnolias + fluff

Ingredients:

  • 1 cup Medjool dates, pitted
  • 1 cup mixed nuts (almonds, cashews, walnuts, etc.), roughly chopped
  • 1/2 cup rolled oats
  • 1/4 cup dried cranberries or raisins
  • 2 tablespoons chia seeds
  • 2 tablespoons hemp seeds
  • 2 tablespoons ground flaxseed
  • 2 tablespoons plant-based protein powder (pea protein, hemp protein, etc.)
  • Optional: 1 teaspoon vanilla extract (I find that I don’t need the extra sweetness)
  • Pinch of salt
  • Optional: shredded coconut, cocoa powder, or crushed nuts for coating

Instructions:

  1. In a food processor, add the pitted Medjool dates and pulse until they form a sticky paste-like consistency.
  2. Add the mixed nuts to the food processor and pulse a few times until the nuts are broken down into smaller pieces, but still chunky.
  3. Next, add the rolled oats, dried cranberries or raisins, chia seeds, hemp seeds, ground flaxseed, plant-based protein powder, vanilla extract, and a pinch of salt to the food processor.
  4. Pulse the mixture until everything is well combined and forms a sticky dough-like consistency. You may need to stop and scrape down the sides of the food processor as needed.
  5. Once the mixture is ready, scoop out small portions and roll them into balls using your hands. If the mixture is too sticky, you can lightly wet your hands with water to prevent sticking.
  6. Optional: Roll the protein balls in shredded coconut, cocoa powder, or crushed nuts for extra flavor and texture.
  7. Place the rolled protein balls on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to firm up.
  8. Once firm, transfer the protein balls to an airtight container and store them in the refrigerator for up to two weeks.

These plant-based fruit and nut protein balls are perfect for a quick and nutritious snack on the go. Enjoy!